Just like working out, when it comes to shoes not every pair is right for every person. And not every pair is right for every workout or activity you do. I get asked a lot about my shoe preferences so I figured I’d share all about which shoes I wear for each specific training activity.  (and a few others just for fun! )

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FAVORITE CROSS TRAINING SHOES:

I couldn’t pick one because I alternate between two that I really love so…

• Nike Metcon Flyknit
• Nike Air Zoom Strong

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Both of these shoes are really great for activities like gym workouts, weight lifting, short sprints, etc. They are extremely lightweight, low to the ground and supportive. I never feel like I’m going to slide out of them when I’m running suicides or doing any lateral movements like some other shoes I have tried in the past (aka my Adidas Ultraboost X’s). I would never run more than a mile in either pair of these as they’re not super cushioned. This leads me to running shoes…

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FAVORITE RUNNING SHOE: Nike Air Zoom Structure

These shoes are really great for running longer distances. They’re super light, stable and supportive. The material is extremely breathable and comfortable on your foot. Honestly, it feels like I’m running on a cloud!  I’ve run multiple half marathons in these shoes and have never ever had an issue!

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FAVORITE EVERYDAY SHOE: Adidas Ultraboost X

These are probably the comfiest shoes I have ever worn in my life. Sometimes I debate even wearing socks with them because they are practically socks. That being said, I wouldn’t recommend working out in them unless it’s just running a mile or two. I wore them for one cross training workout and my feet were sliding out the entire time. Might’ve rolled my ankle a couple times as well but luckily never hurt myself lol. So, these have been deemed as my “want to look like I’m going to a workout but I’m not” shoes.

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FAVORITE SHOE FOR WHEN I WANT TO BE CASUAL BUT STILL SPORTY: Adidas Superstars

I LOVE my superstars because they’re so versatile. I can wear them with jeans, with leggings, or even with a dress (yes I’ve done it). However, I would not recommend working out in them!

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FAVORITE SPIN SHOES : Tiem Athletic

These are my absolute favorite and arguably the cutest spin shoes I’ve ever worn. But the best part is that you can actually walk around in them. They have a SPD clip on the bottom so they can be used with pretty much every bike (including CycleBar and FlyWheel) but you should still check with your spin studio if you’re unsure. I’d recommend going down a half size so they’re snug on your feet! Oh and ps: they are Velcro!

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Like I mentioned previously, it’s important to remember that not everyone is the same. So, what shoe works for me might not work for you! It’s all about trial and error when finding the right one for you.

Hope this helps!

My 2017 year end statement from American Airlines showed me some interesting stats:

• 132 HOURS IN THE SKY
• 2 TIMES FLOWN AROUND THE WORLD (IN MILES)
• 15 DESTINATIONS VISITED

Although there are many people that spend more time than I do on the road, I still feel the strain of being away from home quite often and I do whatever it takes to maintain the purpose and balance I feel from being around my family. One way that I am able to restore some of that purpose and balance is to dive into a great book, and often I am asked what books I take on the road with me.

HERE ARE MY TOP 10 BOOKS I HAVE LOADED ONTO MY KINDLE:

1. The Bible – With drama, intrigue, espionage, sex, adultery, and wisdom that transcends any generational limitations; this book surpasses all others in what it has to offer for many reasons!

2. The Blessed Life – Robert Morris: Next to the Bible – by FAR my FAVORITE book ever, it has changed my life forever and opened up my mind to my true purpose in life.

3. Captivating – Stasi and John Eldredge: Every woman needs to read this book. Every man that wants to live life with a female – NEEDS TO READ THIS BOOK!

4. Unbroken – Laura Hillenbrand: The most unbelievable story of human perseverance that I have ever read. I started reading this on a plane with my wife reading over my shoulder, she ripped the book away from me when I attempted to put it down so I could sleep. It is the most riveting autobiography I have EVER read.

5. The Hole in Our Gospel – Richard Stearns: This book flipped the script for me, especially since I had spent 17 years in corporate America. Richard Stearns walks away from “what most of us aspire to become within corporate America” in exchange for embracing his God-given purpose.

6. Phoenix Island – John Dixon: If you like MMA and Fight Club type stuff, you won’t be able to put this book down. The author does an amazing job painting a vivid picture of this gladiator style environment that had me captivated from the first chapter. I can’t explain why but this book is one of my favorite books that I can’t put down (Plus the guy is from Philly to begin with and who doesn’t love a great action story about a street fighter from Philly??).

7. The Prayer of Jabez – Bruce Wilkinson: if you want a simple tiny book that can be read over and again (in minutes) about a guy you have never heard of from the Bible – this is the book for you. Jabez was insignificant in the grand scheme of the Bible, but the short prayer he prays is one that inspires many to this day.

8. Now Discover Your Strengths – Marcus Buckingham & Donald O. Clifton: I am one of those people that CAN’T STAND all those stupid books, every mid-level manager to high level Executive is supposed to have read, that sit perched on their bookshelves in their office. This book is not one of those books, rather it explains how from the time we are very young we are forced to focus on becoming well balanced and to bring all areas of our lives into at least a place of competency or mediocrity. This book teaches you to focus on what comes naturally to you and to work on developing what inherently you know deep down to be your “strengths”. This book has been freeing for me – as it proves to me that I should NOT be trapped in an office M-F or forced to develop spreadsheets…

9. Love Does – Bob Goff: The author, Bob Goff, is a genius who doesn’t take no for an answer and his unconventional approach has inspired me so much. God got a hold of his life and flipped it upside down. Bob tells his own story in a tremendously humorous yet effective way, and it challenges you to think differently about why God has put you in the places He has and what LOVE truly can look like when it takes on the form of an action word.

10. Rich Dad, Poor Dad – Robert Kiyosaki & Sharon Lechter: I first read this book 20 years ago when I started my career with Walmart Stores Inc. It only has taken me 20 years to fully embrace what I knew to be true back then. Here is my guidance: Read this book about ownership & entrepreneurship and please put it into practice much quicker than I did…

Thank you,
Ben Thankachan

@humankindwater

Ben is the COO (Chief Optimism Officer) of Humankind water and is a licensed pharmacist and serial entrepreneur.

His life was significantly affected by going on a mission trip to Zambia in 2007. It was there in Africa that he experienced first hand how life altering access to clean water can be.

Ben spent the first 17 years of his career working in various levels of management for Walmart Stores Inc, and recently “retired” as the Vice President for Health and Wellness at Sam’s Club.

Ben spends his free time cheering for the Philadelphia Iggles & Miami Hurricanes, and forcing his 2 beautiful children, Liliana and Beniah, to cheer for those same two perennial champions. He is married to the gorgeous love of his life, Liz, who has been blessed with an abundance of the many qualities he sorely lacks.

Ben, Liz, Lily and Niah live in a suburb of Charlotte, NC and are privileged to be able to partner with various ministries and organizations that help to empower the underservedacross the world.

Which cup of coffee are you on? I’m brewing up my third because #monday… I know you can relate. I had one of those typical Monday mornings where I was rushing trying to get to the gym only to end my 20 minute commute with the sad realization that I forgot my wallet. Ahh yes, hello Monday.

On Sundays I always make sure my beloved Lululemon bag is packed full of all my essentials (note to self: wallet is essential) the night before so getting out the door is as easy as filling my coffee cup and grabbing my overnight oats.

These are my MUST have items for getting in a great workout and then transforming from drab to fab in time to beat the morning rush at Starbucks:

1. WIRELESS HEADPHONES – BEATS BY DRE
I’ve tried everything wireless and while I wanted to settle on something a little more low profile and a little less Kobe Bryant on game day, you just cant beat the beats. The sound quality is amazing and the best part? they are noise canceling.

2. DRY SHAMPOO – LIVING PROOF
Let’s all just be honest here, we don’t wash our hair every day. For the days you’re too busy building your empire, running late to a lunch date or getting in some extra sweat time, it’s dry shampoo to the rescue. A spritz of this and you may be forgetting when the last time you even washed your hair was…because I cant remember.

3. PERFORM BETTER RESISTANCE BANDS
Whatever your workout interests are, everyone likes a tight tush. Especially good for traveling, these bands can bump up the intensity of any workout just about anywhere.

4. YUNI SWEAT REFRESH BAG
So fresh and so clean. I love this pack of products by Yuni for when you’re in a rush. The shower sheets are packed full of an energizing citrus smell, and the muscle recovery gel can soothe those post workout aches and pains.

5. APL SHOES
Aesthetically pleasing and lightweight are the two main reasons I love my APL’s. After they partnered with Lululemon and released the rose gold and cashmere options I just couldn’t keep my wallet closed.

6. DEODORIZERS
Unfortunately no matter how cute your shoes are, they’ll start to smell. These slip right in your shoes and are filled with chemical free, non toxic, bamboo charcoal.

7. RX BAR
I always keep a healthy snack on hand to avoid the #hanger state. I like these Rx bars because they’re made with minimal wholesome ingredients. Since I’m a self proclaimed peanut butter addict, that’s undoubtedly my favorite flavor.

8. LAURA MERCIER – ILLUMINATED TINTED MOISTURIZER
Typically I keep make up to a minimum at the gym. This tinted moisturizer gives an illuminating fresh faced glow and provides SPF protection. win win

9. SWELL WATER BOTTLE
Hydration is SO important. Sure, you could drink bottled water but do that when you can tote around a cute water bottle that accents your fashion forward athleisure outfit?

10. INVISIBOBBLE HAIR RING
I know these seem like a major fashion violation but if you love your locks, do them a favor and use these. Avoid breakage and knots from harsh hair ties and add these to your shopping cart.

This month I turn 26.

I’m not sure why but for some reason turning 26 has hit me a lot harder than 25…maybe it’s because now I’m realizing I’m going to be closer to 30 than 20 for the first time ever.  Or maybe it’s because I’m finally getting kicked off of my parent’s insurance, which means I have to fully adult now, lol.

Either way, I’ve learned so much throughout these past 26 years. And, it’s amazing how much more I know now than when I was in my early twenties. If I could share one thing with my younger self it would be these twenty-six lessons. Hopefully someone else, whether they be 46, 26, or 16, will read this and take something away from it as well.

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1. It’s okay to ask for help

2. If you don’t want to go to the party, you don’t have to

3. It’s okay to put yourself first!

4. There will be tough times, but things always get better

5. Work hard but also take time to relax

6. Reading is cool

7. Knowledge is even cooler

8. Being healthy is more than a number on a scale

9. When you eat well, you feel well

10. As much as you want to think you know it all – you don’t.

11. Show the people you love how much you care about them

12. Don’t be afraid of losing people for being you

13. Be your own motivation

14. Self care goes a long way

15. If you want the cookie, eat the cookie!

16. Be genuine, no one likes a fraud

17. There’s more to life than social media

18. Don’t waste your time doing something you hate

19. Surround yourself with people who lift you higher

20. And cut out anyone who brings you down

21. Your mom and dad were right (about pretty much everything)

22. And it’s still okay to call them when you have a question about adulting… but I hope you’ve learned how to do your laundry by now ; )

23. Speaking of…now is about time to get your own health insurance

24. You CAN do anything you put your mind to

25. Saving and investing your money is pretty rad

26. Each year only gets better.

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I want fall down, crazy stupid love. I want to be surrounded by activity that is alluring, beguiling, blazing, bursting, epic, frenzied, ravenous and volcanic. I want passion to erupt every day  but most of the time i’m afraid to let you know.

I want to lift heavy things and then lift more.  I want to impress with feats of skill and strength.  I want to do one more of anything than you – while at the same time screaming at you to do one more than me.

I want to wake up even when i’m tired.  I want the mirage of failure to be check-mated by the exhilaration of self rescue.  I want the tingle of words on my tongue, but the comfort to keep them to myself.

I want to fit in, by standing out.

I want to know that the hardest fifteen minutes of my day are against myself.  I want to sweat early and eat often.  I want sore muscles and wide awake nerve endings.

I want to ascend higher than I thought i could yesterday.  I want yesterday and the path followed to never be thought of.  I want tomorrow to be an anticipation of new adventures.

Everyday I want to be a part something.

I sweat for the one next to me.

I want those who see things as i do to pin their ears back and take off toward the finish line with me.  I want them to hinge their bets and go all in on their own self. nor hesitation. no regrets.

I want them to pull me up when i slip in the mud.  I want them to reach out when the quick sand seems real.  I want to be one of many every day.

i want to sweat because others need to sweat.

i want to feel alive now.

i’m kenT and i’m an artist and, but not the tortured kind.

i make one of a kind paintings, no two are exactly the same.  some are large, some are small.  some have words, some have none.

i am on a mission to make the walls of your home, office or secret lair as colorfully composed as you are.

@KENTYOUNGSTROM

Balancing motherhood with being a business owner is not always the easiest task, but it’s extremely rewarding every day. Luckily I have a few favorite items that help me in those times when life is even busier than usual.

Below I’ve listed my favorite products that help me feel my best!

• Being a mom, wife, and boss, having energy is KEY to my success. For the past 5 years, I have been taking a daily multi-vitamin from Shaklee that gets me through that 3 o’clock lull. Not only does it give me energy, but it’s also kept me from getting sick, which is another huge key to my success.

• Who doesn’t love a good dry shampoo? Lets be honest, most days I don’t have the time for a full shower and blowout. My go-to product to keep my hair looking good for work is from DryBar. It smells good and works like a charm!

• Hydration is essential and offers so many benefits including good skin complexion, energy, healthy digestion, and much more! You can always find me with water in my bag, and my favorite water bottle is our Burn Boot Camp Swell Bottle. It keeps my drink cold and saves on all the plastic going into our environment.

• One of my favorite post-workout drinks is a refreshing juice! My favorite is Clean Juice’s Sweet Green Juice. It’s made with nourishing veggies like kale, spinach, and cucumber, but it’s also great for those green juice beginners! Hints of apple and mint give it a touch of added sweetness.

• When I need a little extra motivation, one of the first things I do is listen to an episode of Oprah’s SuperSoul Conversations podcast! It features all kinds of guest experts, specifically in the health and wellness industries, and I always find that listening to the show makes me feel empowered and uplifted.

• As a mother and a business owner, I often find myself carrying SO much around with me at all times. I always turn to Fawn Design when I need a new bag. Their products are all stylish, functional, and extremely spacious. Whether I’m using it as a diaper bag or an office tote, my Fawn bag always comes in handy!

• I always make time for exercise, so for days when I can’t make it into the gym, I open YouTube and go to our Burn TVchannel! We demonstrate tons of exercises that you can do from the comfort of your home, in addition to recipes and transformation testimonials. It’s also my go-to spot for feeling inspired and energized, and it always makes me ready to work!

• I’m always focused on my family, my health, and my business, so I love to look for great ways to simplify all my other routines. For my daily beauty routine, Shaklee’s Youth Activating BB Cream is my absolute go-to. It evens out my skin tone, gives me my daily dose of SPF, and is completely vegan and cruelty free!

• After a long, busy day, coming home and lighting a relaxing candle really helps me unwind. This aromatherapy candle from Bath and Body Works is my absolute favorite because after lighting it the calming fragrances of lavender and vanilla are wafting through my entire house in no time!

• All of us need some great music to keep us motivated sometimes, right? This portable Sonos speaker is not only incredibly handy to have on hand when you need a mood-boosting pick-me-up, but it’s a Burn

We have all heard it, and there’s a lot of truth behind the idea of “strength in numbers.” This idea, that a group of people is stronger or more influential than one person individually, is especially applicable when talking about achieving your health and fitness goals. It’s no secret that an accountability partner can give you the extra “oomph” of encouragement and motivation when real-life mental obstacles strike – lazy days, blah moods, the need for comfort foods and just the plain business of life with stressful schedules.

When it comes to a fit-focused lifestyle, motivation and accountability are the key factors to maintaining that lifestyle for the long haul. How difficult is it when everyone around you is hanging out on the couch eating junk! This is why an accountability partner is your golden ticket to success. How much better when that partner is your sweetie!

As a couple, we have enjoyed working out together since day one of our friendship. Having common interests in fitness and overall mental and physical health has proven to be a strong foundation in our relationship. For us, exercising together provides an opportunity to create a different level of connection that we believe benefits both our waistline and or love life!

Together, we have put together a list of reasons why your sweetie could be the very best accountability partner for you, too.

1. YOU’RE LESS LIKELY TO SKIP A WORKOUT SINCE THERE’S SOMEONE TO PUSH YOU.

Yup, excuses don’t hold up as easily when your accountability partner sees you napping on the couch.

2. YOU’RE SPENDING GUILTLESS QUALITY TIME TOGETHER.

You’re spending less money on date nights, and they’re negative-calorie dates! You get time together and we have more energy, less tension and stress, and feel happier during the week!

3. IT’S A FUN WAY TO TRY SOMETHING NEW.

Experiencing something new together always helps build relationships. Plus trying something new often leads to fun(ny) memories.

4. YOU HAVE SOMEONE TO ACCOMPLISH GOALS WITH.

It’s always easier to stick to goals if you’re sharing them with someone else, and to see your sweetie crushing goals is super sexy!

5. YOU’LL BE PHYSICALLY HEALTHIER TOGETHER.

Nothing builds confidence quite like feeling good and looking good! Seeing your sweetheart dripping in confidence is also super sexy.

6. KISS BREAKS > WATER BREAKS.

Nothing to explain here!

7. YOU’LL CHALLENGE EACH OTHER WITH A LITTLE FRIENDLY COMPETITION.

We are talking about the playful, flirtatious side of your relationship here. How quickly we lose our flirtatious side once we settle into a relationship. Here’s the perfect chance to capitalize on a little flirtatious challenge and have a little fun!

8. ALL THIS FLIRTING AND PLAYFUL COMPETITION CAN LEAD TO INCREASED HAPPINESS WITH YOUR RELATIONSHIP.

So, there have been actual lab studies which show that after jointly participating in an exciting physical challenge or activity, couples report feeling more satisfied with their relationships and more in love with their partner (Aron, Norman, Aron, & Heyman, 2000). Who doesn’t want lab-proven relationship satisfaction?! Sign us up!!

9. YOU WON’T SWEAT THE SMALL STUFF AS A COUPLE.

Disclaimer: We aren’t saying you’ll never argue, but we all know the emotional benefits of exercise include mental clarity, endorphin release and improved mood. All this means that maybe honey will be a bit more patient! Feeling good mentally and physically as a couple can have huge benefits when it comes to working through conflict.

Let’s finish off with the grand finale.

10. YUP WE SAVED THE BEST FOR LAST! WHO DOESN’T WANT A BETTER SEX LIFE??

As Elle Woods said in Legally Blonde, defending an aerobics instructor who’s on trial for murder: “Exercise gives you endorphins. Endorphins make people happy! Happy people just don’t kill their husbands.” It may sound silly, but she has a point. Feeling happier is a natural byproduct of exercise due to the feel-good chemicals, called endorphins, that exercise helps you release. The release of endorphins also helps ramp up your sex drive, so not only will working out together make you happier, but it will up your desire. Working out also boosts your self-confidence and can help you get in touch with your body: two more things that translate to increased arousal and better sex!

Catch us “kickin’ it” together at our BRAND NEW RockBox University location, coming in December. We are taking this couples workout to the next level.

Stop and think for a second about what nutritional value a bowl of highly processed, sugar filled breakfast cereal provides for body as you fuel up for the day… not much. The majority of cereals, although marketed as “a complete breakfast”, are simply a bowl of sugar, dyes and preservatives offering little to no nutritional value.

#1 MUESLI

Muesli is the German’s twist on cereal. Typically a mix of oats, dried fruit, nuts & seeds offering a supply of complex carbohydrates and healthy fats to help you start your morning off with some energy! Enjoy with milk, almond milk, coconut milk, Greek yogurt, coconut yogurt or just dry!

My personal favorite is the Trader Joe’s Muesli with only 3g of sugar per serving.

#2 RICE PUFFS

These rice puffs might not perfectly replace your delicious Cheerios or Fruit Loops, but your body will definitely be more appreciative of your choice. The brown rice will break down slowly in your body keeping you full throughout the morning.

Enjoy with your choice of nut milk, coconut flakes and/or berries for extra flavor! If you have a sweet tooth, include a packet of stevia for fun. They are cheapest when you buy in bulk on Amazon- $25.42 for 12 6oz bags!

#3 OVERNIGHT OATS

Overnight oats are the perfect solution for the busy professionals who don’t have time to make breakfast in the morning. As the title hints, you can make them the night before, let them sit in the refrigerator overnight and then enjoy them on the go in the morning.

You can tailor your overnight oats to your palate, but the base is:

• ½ cup of instant oats
• ½ cup unsweetened nut milk
• 1 TBSP chia seeds
• 1 TBSP nut butter
• Optional: chia seeds, protein powder, ground flax seeds, honey, berries, raisins, banana slices etc.

#4 PROTEIN YOGURT

This is another great solution if you constantly find yourself running out of time for breakfast! It is packed full of protein and healthy carbs to give you an energy boost for your morning.

All you have to do is mix plain Greek yogurt, ½ a scoop of vanilla or chocolate protein and ½ cup of your choice of berries. For extra flavor add cinnamon or chopped nuts.

#5 APPLE ALMOND OATMEAL

Apple almond oatmeal is just a delicious, healthy spin off of the sugar-filled apple cinnamon pre-packaged oatmeal.

The recipe is simple, just mix 1 serving of cooked instant oats with ½ scoop of vanilla protein, ½ apple finely chopped, 1 TBSP sliced almonds & 1 tsp cinnamon and ENJOY!

Author Michelle Mudge is a Senior VP at Tops Fitness Management and is a nutrition coach.

My father and father-in-law are both retired. After years of serving others as educators, they each came to the realization that we must cater to our own needs.

Each of them has told me, separately, that they now reserve two hours of each day for self-care.  As a working mother and wife of someone who travels significantly, my initial response was to consider that a luxury of time that I could not afford. In fact, there was even a part of me that felt taking two hours a day of me-time was good for them, but would be selfish of me.

Then I visited my sister-in-law.  No matter what was going on in the day, she would find a way to get her workout in. I would hear her say: “Sure I can do that, just gotta work out first” or “I’ll meet you guys, after my workout.” As someone who would put almost anything ahead of working out – especially a family obligation – my mind was blown. Not blown in a “I can’t believe she would do that” kind of way, but blown in a “I wish I had that kind of commitment to myself” kind of way.  But, as I continue to think about it, she isn’t the only one.

Let’s consider my friend Yvette. Yvette is 51 and looks 27. She has a fit physique and her hair ALWAYS looks amazing. I distinctly recall trying to schedule a meet-up with her years ago and hearing her say something like: well I can’t do it at this time or that time, because I’ll be in my workout; and I can’t do it at that time because I’m getting my hair done. And again, I’m not reflecting with judgment, but rather admiration. It’s like, duh: you want a fit body and great hair? Keep your workout and hair appointments!

But I know there are so many women like me: sacrificing their self-care, for what we convince ourselves are more pressing matters. Until one day we look in the mirror and we wonder where our vitality has gone. That was me, 43, feeling 53, with no one to blame but myself.

So in January, I decided enough was enough. I committed to working out. I found a hairstyle that supported my working out (#blackgirlprobs). I used my Apple watch to make sure I got in 12,000 steps per day – even if it meant going up and down the stairs in my house at the end of the day to get to it. And in five months, I felt so much better. I lost 30 pounds and was feeling like a much-improved version of myself. I even started running. Each and every trip I went on included my running shoes and workout clothes. I had not met my goal weight, but I felt great and even wore a two-piece on an actual public beach.

I wish I could tell you there was a happy ending – that I kept up this commitment to myself and made it to my goal. But honestly, I lost my way sometime mid-summer. I stopped charging my watch and had more and more days going by without lacing up my running shoes. Until one day I took a long hard look in the mirror and felt that renewed self slipping away.

I realize I was able to commitment before because I had specific goals – events I wanted to look good for: Europe in March and my best friend’s grand party in July. I created a false sense of a finish line. But those events were not really the finish-line. I should’ve considered those events as mile-markers and, once I arrived there, established new ones. Hindsight is always twenty-twenty, as they say.

While I have regained some of the weight, it is not all back. So I am ready to start anew. I have recharged the watch, dusted off the running shoes, and am looking ahead to the next mile-marker and the one after that, and the one after that…

HERE ARE A FEW TIPS THAT HELPED (AND WILL HELP) ME ALONG THE WAY:

1. Track your steps—set a daily goal of 12,000.
2. Weigh yourself daily. I gained weight because I wasn’t paying attention.
3. Set mini-goals. Think ahead to an event a few months away and set that as a mile-marker. When you reach it, set another. Keep going.
4. Find an accountability partner, someone to cheer you on and remind you why you started.

and finally…

5.Reserve 2 hours for self-care daily…we’re worth it
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Deena Knight is an Interior Designer based in Charlotte, NC who loves sharing design, style, and life on her Instagram. To view her portfolio, you can visit her website here.