1. You don’t need to wait to become the perfect version of yourself to be happy.

Oftentimes, we prioritize reaching a goal so much so that we forget about our happiness in the whole equation. The focus centers on the weight we still have to lose or the definition we want to see, and we aren’t happy with ourselves until it happens. We close ourselves off to experiencing life and relationships around us so that we can finally get from point A to B—essentially, we equate our happiness with a goal. We spend so much time measuring ourselves up, punishing ourselves and feeling guilty for not being “perfect” when, in reality, you don’t have to wait to become this “perfect” version of yourself before you start loving yourself and truly enjoying your life. You’re allowed to be happy while you continue to evolve and improve. You don’t need a number on a scale, a number of reps, a number of miles or an amount of weight you can lift to feel validated.

Personally, I believe I’ll be the “perfect” version of myself when I am able to just enjoy exactly who I am in the present moment. This is the version of myself I am striving to become. Continue working toward your goal, but in the meantime, embrace, own, accept, love and just enjoy being who you are right now. There is only one of you and we have one life to live, so allow yourself to be happy!

2. No matter how far you still have to go, you’re allowed to celebrate how far you have come.

You’ve heard it before: “It’s not about the destination, it’s about the journey.” When we focus too much on how far we have to go, we forget to realize how far we have come. We could be leaps and bounds further along in our journey than we were just a few months ago but not take the time to stop and celebrate all that we have achieved in the process.

We get this picture in our heads of exactly who we want to be, how we want to look and where we want to go. We work hard and we persevere every single day to get closer to becoming that picture in our head, but it’s not always about the end goal. There is so much to be proud of yourself for while you are on the way to where you are going. Take a moment right now. Look at yourself; look how far you have come. Remember that person who chose to start? You are that person. Be proud of that person. Celebrate that person.

Next time you get stuck thinking about how far you still have to go, challenge your perspective. Regardless of how far you are from the person you want to be and the place you want to go, you have come so far and that deserves recognition!

Don’t let the person you want to be stand in the way of celebrating the person you are now. Even though you may have more to go, your hard work is worth it, your hard work shows and your hard work has paid off!

3. You are your own kind of beautiful.

Stop comparing yourself to others. We are all guilty of this—I’ll be the first to admit that I do it too! Truth is, we were all born with different hair textures, eye colors, metabolisms and body frames, and every one of these things makes us beautifully unique. We are our own person. No one is just like you—how cool is that? You are you, and no one else can be you no matter how hard they try. We have to remember this when we find ourselves wishing we had what someone has or could do what someone else does. When we strive to be like someone else, it is a million more times difficult to be happy with who we were uniquely made to be.

If you take away anything from this blog post, I want you to know that who you are, every single part, is unbelievably beautiful. You are too pretty and too smart to act like you are not. You may look at yourself in the mirror and not think twice about the reflection you see, but what you aren’t seeing is the beauty others see in you. It’s time for you to look at yourself in a new way—we see it, now it’s your turn. Go ahead and tell yourself how beautiful you are! Do it today, and every day after that.

4. Who you are as a person is way more important than the way you look.

I’m going to go out on a limb here and say that no one is going to love you more for losing 20 pounds or having a six-pack. Those things are great goals, but the things that have a lasting impression are your character, values, actions, positivity, happiness, love and everything that’s inside you.

That five pounds you gained or lost weighs a lot less than the smile on your face and the passion in your heart. People around you don’t care about the number on your scale and probably don’t even think about it. So, stop torturing yourself and letting the way you look dictate your attitude. It’s more important to live a life that keeps you smiling and keeps others smiling than a life that keeps you obsessing over your weight. Remember what really matters.

5. You are strong, capable, beautiful, significant and more than enough.

You are! Stop telling yourself otherwise. Even when it feels like you aren’t, I hope there is at least a small part of you that believes you are. You may not be able to see it today, but others see it every day. Others see every ounce of greatness within you—more greatness than you will ever know. Never forget that.

If you know someone who needs to hear one of these reminders, share this post with them. If you’re more of a podcast person, you can download the podcast episode that goes along with this post and listen to it on those days when you need a pick-me-up.

Also, if you didn’t know, I have a cooking show called Morgan Makes It where I show you how cooking and eating healthy can be simple, quick and still so delicious. I release a new recipe every single Monday, which can be found on Burn Boot Camp’s YouTube channel. Go check it out if you are ready to start eating healthy and don’t know where to begin or if your diet is feeling stale and you are looking for new, fun and healthy ways to change it up!

If you liked this post, you’ll also love…

By Morgan Kline

Hi, it’s Morgan! I’m here to fill up your cup with my weekly recap of Coffee & Kettlebells. I had the amazing opportunity to sit down with Ashley George, the author and founder of the Wonder and Wear blog.

Ashley and I chatted all about the skin issues women often face at different stages in their lives, especially after pregnancy. When Ashley experienced frequent breakouts post-baby, it led her to discover the world of clean beauty, which is now one of her biggest passions!

Before even leaving home in the morning, the average woman is potentially exposed to over 100 (largely unregulated) chemicals found in hair products, soap, cosmetics and other personal care items. “Our skin is our biggest organ,” Ashley says. “There are so many toxins and chemical that we’re putting into our bodies through our skincare and beauty products that we need to become aware of. There are 1,400 ingredients banned in Europe and only 11 in the United States!”

Ashley taught me that the two biggest ingredients to look out for—and stay far away from—are parabens and fragrances. Parabens are a class of widely used preservatives found in shampoos and other hair products, pharmaceuticals and cosmetics. They’ve been linked to some scary side effects, including hormone disruption, early puberty in children and potentially even forms of cancer.

Fragrances are another ingredient Ashley warns against. “Under that one word, they can hide over 100 different harmful ingredients!” she says. The lack of a specific description often prevents people from knowing what’s actually in the products they’re using. Fragrances are found in many household cleaners, laundry detergents, shampoos, perfumes, sunscreens and cosmetics, and they’ve been linked to allergies and side effects like hormone disruption.

My biggest takeaway from sitting down with Ashley is how important it is to read the labels on my beauty and skincare products! I’m already an avid reader of nutrition labels, and Ashley reminded me why it’s important to pay attention to product ingredient labels as well. “We care so much about the ingredients that go into our foods but don’t think about the ingredients that are put into our products,” she says. “Either way, they end up in our body!”

Ashley’s top skincare and beauty tips:

1. Avoid hidden toxins in your beauty and skincare products by finding companies you can fully trust. Ashley’s top pick—it’s the only brand she uses—is Beautycounter. “Once I had kids my skin went crazy, experiencing terrible hormonal acne,” she told me.

“I tried everything to calm it down, from testing hundreds of different products to seeing different dermatologists, and nothing worked until I switched to using Beautycounter products exclusively. I couldn’t tell you how passionate I am about this company. Their products are safe, trustworthy and have completely changed my skin for the better.”

2. Use facial oils. Most people think that using oil will worsen a condition like acne. But adding oils to your skincare routine may actually help banish blemishes, prevent wrinkles, calm rashes and redness as well as shrink enlarged pores. What are Ashley’s go-to facial oils? “Beautycounter’s No. 3 Balancing Facial Oil and No. 1 Brightening Facial Oil have dramatically improved the condition of my skin,” she says.

3. Download the EWG Healthy Living app. “When shopping, use the EWG app to easily scan all of your skincare and beauty products and receive a rating,” Ashley says. “It’s the perfect cheat sheet to knowing whether or not a product contains high-quality, clean ingredients.”

4. Incorporate clean skincare products into your life slowly. Dumping all of your products at once is not only wasteful—it will be very expensive to replace them at one time! “Wait until you run out of a product,” Ashley recommends. “Rather than buying it again, simply swap it for a healthy alternative. Continue to do this with every product you use and slowly you will build a healthy skincare collection.”

5. Establish a skincare routine and see a difference in the quality of your skin. Make it a priority to wipe off your makeup and cleanse your face every night before bed. Ashley’s skincare routine includes washing her face with Beautycounter’s Cleansing Balm and Charcoal Cleansing Bar. “I use the Cleansing Balm to remove my makeup or sometimes leave it on overnight to really break down oils, dirt and impurities,” she explains. “The Charcoal Bar is perfect for cleaning my skin without drying it out, giving me a clearer, smoother and brighter-looking complexion.”

6. Allow yourself permission to take 10 minutes of your morning for self-care and feel more confident throughout your entire day. Many of us feel better about ourselves when we feel put together. “If you feel like you are in a slump or don’t feel good about yourself, try putting a little mascara on, put your hair into a cute bun and try to feel like a real human being,” Ashley says. “When you don’t take time for yourself on the outside, sometimes it begins to wear yourself on the inside.” Remember, wear makeup and do your hair to make you feel good about yourself, not because of what others may think of you.

7. Don’t wash your hair every day and do make dry shampoo your best friend. Washing and drying your hair every single day is time- and energy-consuming, and if you are blow-drying afterward, you are creating a lot of heat damage. Ashley suggests washing your hair only once or twice a week. “You have to train your hair,” she says.

“If you wash your hair every day, your hair is then trained to produce natural oils every day. You’ll have to go through a phase where you train your hair to go longer without washing and will be extra oily. After about a month or two, your hair will adjust and not create as much oil. Begin with every other day and work your way toward one or two times a week.” Of course, when you do wash your hair, use a shampoo that’s free of parabens and fragrances.

Last but not least, Ashley says the one product every woman needs is a good eye cream! She suggests buying one that contains caffeine to help reduce puffiness and dark circles.

Hear more from Ashley George by checking out Episode 2 of Coffee & Kettlebells. Find out her favorite ways to incorporate health and fitness into her busy lifestyle, why she thinks inner beauty is most important and how to show yourself more self-love.

If you have any questions about the podcast, health, fitness or life in general, always feel free to email coffeeandkettlebells@burnbootcamp.com for answers!

Today I’m going break down a few benefits of removing your makeup before camp, and why it’ll help your skin stay flawless, fresh and youthful.

Working Out With Makeup Induces Acne

Sweat, heat, bacteria, and the chemicals found in your makeup come together to great the ultimate acne generator. Even if you don’t get red bumps on your face, you will most like see a few blackheads and clogged pores from exercising in a full face of makeup. If you want to wear any sort of serum prior to camp, all you need is a breathable, oil-free sunscreen or tinted moisturizer for those outdoor workouts. Other than that, embrace your natural beauty and your skin will thank you later!

Working Out With Makeup Congests Pores

When you workout with makeup on, especially foundation, your pores can’t release sweat or toxins. When we say “sweat it out,” your face is included! We want you to leave camp feeling your best to the nth degree. A full face of makeup will block the pores found in your cheeks, nose and face, restricting your skin from breathing. In turn, this can lead to skin irritation, redness and breakouts. Let you face breath and sweat, just like the rest of your body!

Working Out Without Makeup Fuels Your Skin

Some people think that you need to wash your face more than once a day, and always with soap. Think again! Washing your face too many times a day can cause your skin to dry out, which in turn leads your skin to create excess oil to compensate for the dryness. When you exercise without makeup on, toxins will be able to exit your body through your sweat glands in a matter of minutes. On top of that, the oil produced within your skin will leave your face feeling refreshed and hydrated. It might sound crazy, but after you get home and shower, you’ll be able to feel your skin breathe a sigh of relief!

Make sure to carry around a soft towel in camp to gently pat your face dry throughout your workout! Scrubbing your face with a rough towel can create irritation… all you need is a little cold water!

Interested in learning more beauty, health and nutrition tips and tricks? Sign up below and we’ll send our latest advice straight to your inbox!

Health Benefits of Apple Cider Vinegar

Open up your pantry and grab this little gem and prepare to use it for more than just salad dressing.  Apple cider vinegar (ACV) has been used for centuries for a plethora of uses and is often touted as a natural remedy for many ailments.  In fact, the usage of ACV can be dated back to 400 BC when Hippocrates, the father of modern medicine, used it to treat a variety of illnesses.  Most notably, ACV is used to:  aide in heartburn relief, lower cholesterol, promote proper digestion, and to fight sinus infections and sore throats.

While I encourage you to run to your local health supermarket and purchase this magical elixir, don’t just grab any bottle off the shelf.  What is important to note is that not all vinegars are created equal.  When selecting which apple cider vinegar to purchase, make sure it is raw and organic and contains the “mother”- a web-like substance that contains strands of enzymes and proteins.  Clear vinegars are of often processed and therefore devoid of health benefits.  My preferred brand of ACV is Bragg. 

Beauty Benefits of Apple Cider Vinegar

Longing for gleaming, silky smooth hair?  Look no further than ACV. I use it twice a month to clarify my hair for mega shine and softness. Acetic acid, the main ingredient in ACV, removes buildup from styling products and works to both condition and strengthen the hair. Bonus- ACV also helps to balance hair’s ph level, promote hair growth, and improve the condition of dandruff.

Here’s my formulation for shiny locks: 

Shampoo hair. Rinse, and massage 2 tablespoons ACV mixed with 1 cup of water into your strands and let soak for several minutes. Rinse again. Voila!  Splendiferous strands that demand attention.

While I regularly tout exercise and organic, whole foods nutrition as the foundation for flawless skin, adding an ACV Toner to your skincare routine can certainly add to a brighter, clearer complexion.  Notably, an ACV toner works to regulate the ph balance levels in the skin, sans harsh and toxic chemicals, leaving your skin glowing and clear.

All skin types can benefit from adding this step.  For oily or acne-prone skin, an ACV toner has anti-bacterial and anti-inflammatory properties, which can help to clear blemishes and reduce redness.  For normal to dry skin, ACV works to exfoliate; a key element to glowing, healthy, look-at-me skin.

Here’s my formulation for an ACV toner insta-glow: 

Saturate a cotton pad with a mixture of 2 Tbs of ACV to 4 Tbs. of purified water.  (feel free to adjust as necessary- I keep my potion in a glass jar by my sink.) Want to get fancy with it?  Add in some lavender oil for a more spa–like facial experience.

Mega beauty bonus- thoroughly and efficiently clean your makeup brushes with ACV too.  The anti-bacterial properties can remove the buildup on your brushes that often lead to breakouts.  Mix 1 teaspoon ACV to 1 cup water and add in some lemon slices for an all-natural cleaning solution.

Weight Loss Benefits of Apple Cider Vinegar

Glossy hair and vibrant, clear skin are only part of this ultimate beauty elixir’s prowess.  ACV is often lauded for its impact on weight loss too.

Consumption of ACV controls blood sugar and insulin levels.  Furthermore, ACV increases feelings of satiety; in other words, helping control your appetite.  Since it’s brimming with organic acids and enzymes, ACV speeds up your metabolism and helps you burn fat faster.  Bottom line, ingesting ACV daily can aide in accelerating your weight loss results.

Here’s my formula for my daily dose of ACV: 

1 to 2 tablespoons of ACV to one cup of water, once a day.  Feel free to adjust accordingly (some people add more or less vinegar and/or drink it more often than once per day).  If you find the taste a bit hard to swallow at first, add some raw honey to sweeten the potion to make it more palatable.  It’s important to note to always dilute the ACV due to its acidity, as it can be hard on the enamel of your teeth otherwise.

Simply stated, ACV is often touted as a transformative cure all.  I say, Bravo to that!  The copious health and beauty benefits of Apple Cider Vinegar have certainly captivated me.  This all-natural, affordable, and versatile elixir should be a must-have in everyone’s beauty arsenal. If you’re interested in learning more health tips and tricks, sign up below!

The New Year is upon us and with it brings the promise of renewal and rejuvenation. New goals are meticulously crafted and resolutions are heartily declared.

Here’s my pick for an attainable health goal to commence the New Year: Why not resolve to love the skin you’re in and boost your body confidence? After all, skin is in! A peek-a-boo shoulder here, cut-out detail dresses there- fashion loves fresh and healthy skin.

Learn how to dry brush your way to feathery soft, satiny skin while simultaneously detoxifying the body’s largest organ. What better time than now?

I stumbled upon dry brushing several years ago via my favorite beauty bloggers raving about it but didn’t actually make a habit of it until a few months prior to my vow renewal last year. Each day I dry brushed preceding my shower. Safe to say I was very pleased with the results and often taut the benefits of dry brushing to friends, colleagues, acquaintances, even strangers; heck whoever will listen!

Beauty and Health Benefits of Dry Brushing:

• Exfoliate– Slough off dead skin and therefore improve its appearance. By eliminating dead skin and unclogging pores, cellular renewal happens even faster and skin is noticeably brighter. Feel the difference in your skin after the first session- soft, lustrous skin!
• Reduce the Appearance of Cellulite – Dry brushing has been attributed to tightening the epidermis and may therefore help to diminish the appearance of cellulite. Cellulite is a collection of toxic fat buildup and dry brushing may contribute to breaking up this buildup while distributing fat more evenly. Imagine the results when pairing this with a healthy lifestyle of clean eating and regular exercise.
• Promote Circulation – Following dry brushing, blood flow is increased to the skin, which in turn promotes the elimination of metabolic waste.
• Help Support Muscle Tone– Skin brushing stimulates the nervous system and activates muscle fibers. This can be particularly valuable to those that have shed weight and are looking to firm up sagging skin.
• Get Zen– The sensation of dry brushing has been compared to meditation, which may help to relieve stress. Each day, I eagerly anticipate the deliciously tingly, satisfying sensation.

The good news is learning the art of dry brushing is a simple technique that can easily and affordably be practiced at home each day. Read: fancy spa-appointment not needed.

Master the Art of Dry Brushing:

• Start with a good quality, natural-bristle brush (added benefit: purchase one with a long handle to get all those hard to reach places too).
• Start on dry skin each day before bathing.
• Begin at the feet (I even do the soles of my feet) and work your way up to your heart (great for your lymphatic system) in gentle, circular motions.
• Brush each area several times and overlap as you go.
• After you have worked your way up the legs, continue to your hands, arms, and then back (here’s where the long handle comes in extra handy), always brushing towards your heart. Move to the torso and up the sides of your rib cage.
• Your skin should appear pink after a session (not red). The pressure you apply should be firm but not harsh or painful.
• A typical session will usually take me approximately 5 minutes – (and yes, it’s worth it to set that alarm slightly earlier!)
• Shower after dry brushing to remove all dead skin. Some recommend alternating between hot and cold water in the shower to further enhance blood circulation.
• Don’t forget to thoroughly clean your brush once a week with gentle soap and water.
• Follow up with your beloved moisturizer to replenish your skin. I love using dry oils and/or coconut oil.

The feeling of dry brushing becomes addictive, as do the results. Watch your skin become glowy and luminous. Feel how buttery soft it is to the touch. In fact, I can’t think of a better way to energize the start of your year than to invigorate your skin via dry brushing. After you’ve tried it and become hooked, pass the tip on to your besties; after all a shared beauty secret must equal good New Year karma.

Having been entrenched in the beauty industry for many years, I’ve spent countless dollars and tireless hours in a never-ending search for Holy-Grail beauty products to give me that captivating glow, that “je ne sais quoi”. I’ve purchased, tested, sampled, researched, and exfoliated on my seemingly never-ending quest. Inevitably, I found myself time and again with drawers full of superfluous beauty products that failed to live up to their hype and a wallet equally as deflated.

Fast forward to the start of 2013 when I had a serendipitous encounter with one of my husband’s colleagues. He casually shared with me how he and his wife changed their nutrition habits to whole foods, clean eating only which proved to be the impetus behind their positive physical and mental changes. Adopting this new nutrition lifestyle as my own proved thrilling and empowering. Each month I saw improvements in my health and with it came increased self-confidence. Little did I know at the time, this fortuitous meeting would lay the foundation for a major lifestyle change.

Shortly thereafter; like a magnet, I took a deeper notice of those working out to get fit all around me. A dear friend suggested we give the wildly popular Burn Boot Camp a try. “Why not?” I thought, what do I have to lose?   Well, turns out what I had to lose was 30 pounds, 12 overall inches, and about 8% body fat! It was in this losing process, I found me again. Subsequently, I discovered that it was the compound effort of clean eating and explosive workouts that work together synergistically to evoke that allusive glow I was attempting to find in a bottle of beauty.

So what gives? Is there a science behind the beauty that stems from the brawn? In short, the answer is a resounding yes! The rewards of clean eating and exercise are bountiful in the form of visible physical changes as well as more subtle psyche changes.

You know that instant glow you get after a workout? That is your skin receiving a powerful dose of oxygenated blood; bathing the skin in nutrients that work to improve circulation and enhance both detoxification and cellular renewal – alas, making your skin look radiant! Sleeping deeper at night since you’ve parlayed fitness into your life? Chalk that up to beauty sleep, truly! Reports find that exercise may help induce deep sleep, which in turn surges the production of growth hormone that repairs and rebuilds muscle, bone and skin tissues. Find yourself looking more vibrant after you get your sweat on? Happily, regular workouts keep our cortisol levels in check (think: maintaining collagen production to prevent loss of skin elasticity and keeping us looking youthful). Do I even need to mention the boost in self-esteem that stems from these glorious benefits? Confident people clearly radiate a beauty in and of itself.

Alas, the allusive glow I was in search of came in the form of kale and cardio, not in a jar of that very expensive French cream. As such, I’ll continue to lace up, get my sweat on, and eat clean. But I’ll keep the eye cream too, thank you very much!