Posted in How To's

IS STRESS RUINING YOUR LIFE? Or are YOU?

Simply living in a stressful state more often than not is self sabotage at its finest. Most of the time we don’t even realize it’s happening!

 

Think about it- Stress makes us tired, snappy, we look like hell and our bodies suddenly stop cooperating. The sabotage cycle has already begun when these signs are apparent.

 

STRESS HAS MULTIPLE PERSONALITIES!

 

On one hand, stress signals the body to change various hormones and their levels in order to help us adapt. That’s great!

 

On the other hand, our bodies are NOT designed to battle stress on a daily basis (like so many of us ask it to do). Push your body too far and it will release special signals (neurotransmitters) that are REALLY NOT GOOD.

 

Here’s the nightmare that stress is causing inside your body:

  1. Increased heart rate, forcing your heart to work way harder than it should
  2. Hormone secretion resulting in major bloat, water retention & horrible digestion
  3. Disruption of your menstrual cycle that can eventually impair reproductive function
  4. Decreased thyroid function, resulting in ZERO energy, way less sleep and frustrating weight gain (despite not changing ANYTHING in your diet or routine).

 

Stress is inevitable. But managing it is KEY to our lifelong health and happiness. Looking for tools to help you reduce stress, understand your body and be confident in your skin?

 

 

Posted in How To's, wellness

5 WAYS TO KEEP YOUR ESTROGEN IN CHECK

5 WAYS TO KEEP YOUR ESTROGEN IN CHECK:

Estrogen imbalances can cause countless health problems for women, making it a frequent topic of discussion. The pendulum swings between estrogen dominance (an excess amount of estrogen) or lack thereof (not producing enough estrogen). Estrogen dominance often manifests as insomnia, weight gain/fluctuations, slow metabolism, polycystic ovary syndrome (PCOS) and even hair and skin problems. If your body isn’t producing enough estrogen, a low sex drive, unstable emotions, weight gain, depression and anxiety are not uncommon for women to experience.

 

Although this is not at all a complete list of symptoms or concerns, one hormonal imbalance can encourage others. That being said, here are 5 helpful ways to naturally keep your estrogen levels in check:

 

Check your gut!

Gut health plays a role in hormone regulation, estrogen imbalances included. Without enough beneficial bacteria lining the intestinal wall, digestive issues can occur. This something a probiotic can improve!  For a cost-effective way of increasing probiotics in your diet, try making fermented foods like kombucha, kefir, or sauerkraut at home.

 

Improve your diet!

Encourage  proper hormone function by increasing your fruit and vegetable intake and eliminating foods that are cooked in vegetable or canola oils. Instead, use oils that are rich in fatty acids and omega 3s like olive oil. Avoiding  highly-processed foods and sugary treats wont hurt either.

 

Go natural!

Household products can impact your estrogen balance depending on the chemicals and ingredients. Many cleaners and beauty products contain synthetic substances that act like natural hormones in the body (but clearly are not). Eliminate this by carefully selecting which chemical cleaners you allow in your home & switching to more natural makeup & skincare brands. I use the app  “Healthy Living” to score my household products and learn more about their impact on my health.

 

Less stress, more self care!

High stress is often linked to hormone imbalances, including estrogen. Stress involves 3 key players: cortisol, progesterone and estrogen. When we experience stress, our bodies make cortisol to cope. In order for our bodies make cortisol, it must also make progesterone (the governor of estrogen). The result: cortisol production steals progesterone from the body. Progesterone is the governor of estrogen and keeps it in check. When that governor is compromised, estrogen SPIKES out of control (like a teenager, if you will)! This is why stress management is KEY! Slow down and do some self-care, whatever that might look like.

 

Get your beauty sleep!

The body repairs itself while you’re asleep, and regulating hormones is part of the body’s repair cycle. Lack of sleep can encourage hormone imbalance! You can avoid this by improving your sleep environment with a weighted blanket, light blocking curtains or a new pillow. A proper night time routine supporting restful sleep is also key (aka no screens, electronics or lazer tag before bed!)

Posted in How To's, wellness

Still Struggling To Achieve Your Goals?

Are you struggling to see results?

Tired of starting new diets or programs that don’t work?

Sick of feeling self conscious and uncomfortable in your skin?

Still guessing on WHERE to start & WHAT to eat?

Have you tried EVERYTHING and feel like NOTHING has worked?

I get it! I’ve been where you are and experienced similar struggles and frustrations myself. My personal fitness journey started with the intention to never sacrifice self confidence or comfort again.

I hate seeing you struggle week after week to reach your goals, which is exactly why I created a solution to every, single problem standing between you and the success you deserve (drumroll please…)

The Mind Body Balance Program is the answer! This program is a NEW 1:1 coaching service designed to overcome YOUR biggest problem, address your struggles and finally deliver RESULTS. It is like having a personal trainer, accountability partner, best gal pal and therapist all in one! Not to mention, you are covered when it comes to nutrition, lifestyle, training/ exercise, mindset and personal development.

The MBB program provides superior resources, a customized approach made for YOU, life changing information, key concepts, never seen before content, the mindset and lifestyle coaching you have been waiting for, PLUS every ounce of my education and knowledge.

LIMITED SPOTS AVAILABLE!

Take advantage of this opportunity to apply for your spot FIRST and learn more about what’s to come! Spaces are limited and only a select number of applicants will be accepted.
APPLY NOW! Click here: https://forms.gle/q3R8SyPu9nfSTu6b8

Posted in How To's

The Art Of Organization

“For every minute spent in organizing, an hour is earned.” – Benjamin Franklin

When I started purchasing homes & creating my own living spaces I would often strive for a flawless, impossible to maintain showcase that cost much more than I could afford. My new mission? Living my life in a house that makes me truly happy.

Your home should be a place you look forward to returning to every day. It’s all about simple solutions that will not only make your living space more organized but also more spacious, lighter and calmer. You will waste less time searching for your keys or tripping over the mess. You won’t need to hide things in drawers or shove them away because you will love what you have.

Pairing down, putting away and purchasing thoughtfully are some of the ways that I have created calm in my own life. I can help you achieve this clarity, calm and order, too!  Here are eight ways to get there:

  1. Buy fewer things! Resist impulse or “speed bump display” purchases (the strategically placed items near the check out counter that you never actually need) and focus on quality.
  2. Donate things you don’t use. This includes unwanted gifts, clothes you no longer wear, odds and ends that you have’t touched in over 3 months.
  3. Shop your own house. Everyday items such as baskets, trays, and hooks are perfect for storage in every room. Use baskets for blankets and extra cozy things, hang kitchen supplies with hooks to save counter space and place similar items on trays, giving them a “home.”
  4. Steal ideas from experts! Pay attention in stores and hotels for how things are displayed. When visiting friends with living spaces you enjoy, take note! Ask questions! Recreate your vision.
  5.  Phase out plastic. You won’t want to stash away products made out of more sustainable materials such as wood, glass, bamboo or ceramic. They are much more pleasing to the eye (and better for the planet).
  6. Less is more. Bigger is NOT better in terms of storage. Huge closets and pantries make hoarding extras easy and keeping track of belongings more difficult.
  7. Establish simple routines. Keep car keys, glasses and remotes in a designated spot. Commit to resetting your kitchen before bed to save time in the mornings.
  8. MAKE YOURSELF AT HOME! Too much order is cold, uninviting and unrealistic. Life is for living and our homes are the playground. Simplicity combined with less clutter is all you need.
Posted in wellness

The Juggling Act: Your Man Vs. Your Goals

Failure to prepare is preparing to fail. -Benjamin Franklin

Maintaining balance and prioritizing relationships is a common struggle. Health and fitness goals are challenging! They can be hard on you as well as on your family in the event they aren’t joining in on the fun. But, it doesn’t HAVE to be hard. My marriage is my biggest priority. I am a wife first and foremost, and everything I do needs to reflect that. In all honesty, that is hard to swallow sometimes when my goals and motivation are at an all time high. It is not uncommon for motivated people to have the ability to create a tunnel vision that is out of this world. If you are feeling like you are playing a constant game of tug of war with your relationship and your goals, you are not alone. Regardless of how willing you might be to re adjust priorities to reach your goal, we can’t ignore our loved ones along the way.

Let’s begin by increasing awareness. Identifying how your choices and goals impact the people closest to you is one of the best things you can do to maintain perspective.  Be prepared for things to change and motivated to keep them the same. Goals require perseverance. They also require compromise. The bigger the goal, the bigger your awareness needs to be on keeping the peace and holding on to as much balance as you can. When the game of tug of war starts to be too much, refer to the below ideas to come up for air whether it’s alone or with your family.

  1. Not all dates revolve around food: Some of our favorite stress releases are a going to the movies (bring your own snacks!), bowling, playing cards, making a list of things we want to accomplish at home, going to the gym together instead of alone, etc. Additionally, there is no reason you can’t have a special date night that involves food! Refer to my recent blog on “Navigating Social Events & Meals out” for more information on how to honor your goals without sacrificing time and memories with your family. Sometimes just an hour of “normal life,” or giving yourself permission to take a mental break from your goals serves as a great distraction and reset to bring your mind back to the people you love the most.
  2. Practice random acts of kindness: Your support system is your lifeline! Make sure to express gratitude and love for the people pushing you along. You are only as good as your support system and they are working hard, too. Sometimes going to the extra mile to make my husband a special dinner, take him on a surprise date to the movies or write him a card makes me feel just as good as it does him. It’s the LITTLE THINGS!
  3. Laugh: Don’t get so caught up in your routine of gym, sleep, eat and repeat that you forget to live your life. Go to the social gatherings, eat at the table with everyone else, make time for your friends. So many people get anxiety from the THOUGHT of temptation when tackling a goal. There is no need for that. Life is for living and you can still enjoy it while chasing your fitness dreams.
  4. Set boundaries: We set boundaries for work, personal time, children and friends. Do it for your goals as well! You can be 100% dedicated to your journey to health and still prioritize your loved ones by giving them time and your undivided attention whenever you can. Be intentional, be present and make sure they feel connected to you. Don’t be the person that only talks about the gym, food prep and how exciting your progress is!  Be well rounded, have other hobbies and tend to all aspects of your life. You are more than your goals.
  5. Be aware: Your goals are a CHOICE. If we are so lucky to have loved ones that are willing to push us along, supporting us and honoring our goals is THEIR CHOICE. That is important perspective. Reaching your goals and thriving is a gift. It’s a powerful and overly satisfying experience that breeds MORE activity. However, reaching your goals will not be nearly as rewarding if you don’t have your special people beside you at the finish line. Your life is happening right now. You can work toward your goals without sacrificing the special moments that happen every day. Don’t miss them.

Tackling a fitness goal can be a big part of your life, but it does not define you. Your new body and lease on life will not suffice when the universe throws you a curveball and you really need your people. Be mindful and focused on what really matters regardless of how it challenges you. These people, your family and loved ones are what matter.

Posted in How To's, wellness

4 Steps To Start Intuitively Eating

Learning how to stop dieting requires courage. Dieting provides safety and the illusion of control. Learning to listen to your body in order to lose weight requires letting go of that control and THAT requires grace, lots of grace. 

It involves trusting yourself, your body and the cues it gives you to reconnect with what your BODY WANTS. The hardest part about that is that listening to your body and allowing it to guide you is the only way this will work. If you are thinking “that is the most impossible task, I have been counting and tracking for years on end” that was my initial reaction as well! I felt the same way.

It is possible to ditch dieting and fully immerse yourself with intuitive habits! It is not an instant process, it takes time and quite a bit of focus. Intuitive eating often feels ore challenging then counting calories in the beginning of the process. Clinical studies have shown that diets don’t work time and again. In fact, most people gain the weight back — plus some! It may sound counter intuitive, but by allowing yourself to stop dieting and change your mindset around food, you will find FOOD FREEDOM.

Below are 4 steps to stop dieting and start eating intuitively:

  • Give yourself permission to break the rules: In order to remove the feeling of obsession and control around food, you have to escape the “rules.” Eliminating the restrictions and inviting freedom is a really powerful act for your mindset. You are giving yourself permission to have anything you want, which psychologically actually helps you NOT want it. No more calorie counting, macro tracking, weighing, food label memorizing or anything else you’ve learned to do in order to control your body and how it looks. All foods are equal and allowed at all times. NOTHING is off limits to you! This where the grace comes in. This part can feel really scary, don’t be afraid. You got this.
  • Honor your hunger and fullness: These are the two pillars of intuitive eating that require your full attention. To reconnect with them try asking yourself, “Do I like this food? Is that what I want to eat? Am I really hungry or am I bored, stressed or feeling emotional? Am I satisfied, or did I eat more than I needed?” Feel your feelings when you are not hungry. Food won’t address those, but you should.
  • Be ok with “the feels”: Emotional eating and responding to triggers is one of the biggest reasons why we over eat as well as start diets to begin with. By sitting with your feelings and allowing space to coexist with them you are no longer masking the “uncomfortable feeling” in your stomach that suffocating with food never ends up helping. You will feel better AND lose weight (double win)!
  • Ditch perfectionism: You will take several steps forward and one step back throughout this entire process. It is a process with stages, just like anything else that is new! You will teeter on the verge of success and at other times feel derailed and completely drained. This is not a linear process and it is OK to struggle. In fact, it is necessary. If you have moments where you want to throw in the towel, go back to your old ways and start another diet- you are doing it right. Don’t give up!
Posted in How To's, Uncategorized

Balancing Health & Travel

I’ll be the first to admit that traveling and / or participating in weekend festivities make the balance of health and living life more challenging. They create obstacles around staying focused on a plan, can completely throw off your progress or the routine you created that otherwise works really well.

I used to view weekends or trips as a “free for all” with food and beverages. I also came home feeling like absolute crap, not to mention my head space was less than positive. My body struggles with fatigue and the stress of traveling. My motivation was to figure out how to have the best of both worlds! 

Learning to travel and participate in social events without sacrificing my health or balance was a big turning point in my nutrition journey. I felt empowered by options, solutions and how amazing I felt. Small changes led to big results that were no longer fleeting. My progress improved and became consistent with a few small changes.

Here are my favorite tips that helped me enjoy travel and living life without losing my balanced lifestyle, neglecting my needs or impacting the memories I make! 

  1. Eat small, frequent meals: Travel in general can throw off eating habits. Eating small meals every few hours (3-4) will avoid getting overly hungry as well as not force your body to work too hard on digesting large meals while in flight or being mostly sedentary for the day. That constant flow of energy will make a difference!
  2. Eat a serving of fruits in veggies in every meal: Balancing the good stuff with the fun stuff is the best approach during travel and will naturally create more balance in your diet. Set a goal to have a little of each in your meals and enjoy feeling great AND the food all at once! Prioritizing your plate with bright colors and balanced food groups makes all the difference in how you look and feel.
  3. Drink plenty of water: This is the number one thing people neglect when traveling and it’s the most important! You can use an app to track water or get a Hydro flask and use the airport water stations to refill it as needed. 128 oz of water per day is the goal (more if your flight is a long one). Bottoms up!
  4. Go vegetarian for the day: Challenge yourself by forgoing meat for the day and exploring other options. It encourages plant-based choices, great variety and new recipes/ dishes that you might not have tried otherwise.
  5. Share meals and deserts rather than entertaining a “food free for all.”  It can be tempting to overindulge on vacation, the local cuisine can truly be a once in a lifetime experience! Rather than eating to the point of discomfort or not partaking at all (BOO), share it and have a small portion of whatever you want to try. Your body will thank you by feeling amazing the next day. You won’t skip a beat!

For more information, tips and tricks visit www.carsonlainefitness.com

Posted in wellness

The Key Component For Satisfying Meals

Volume foods are the secret weapon to any recipe.  They are the nutrition choices that allow you to have generous amounts of food without blowing your macros. There is nothing worse than eating within your macros, and still feeling hungry after your meal is over.

One’s appreciation for volume foods grows exponentially because of the PERKS!  My struggles with food were never coming from a place of deprivation, but rather, lack of portion control. I would over eat, consume far more than my body needed, and used food as a source of comfort. Honoring my hunger and fullness, learning to intuitively eat  and creating balanced meals helped me understand how to have the best of both worlds!

Some refer to high volume foods when in a caloric deficit to increase satiety and fullness. I, however, use them all the time! I love feeling satisfied and enjoying healthy portions of food on my plate. Most people assume a satisfying meal needs to be large, heavy and full of calories but that is not the case. Incorporating high volume foods encourages the consumption of whole, nutrient dense foods that also conquer hunger, provide satiety that lasts and give you the best of both worlds regardless of your goals!

Examples of high volume foods include:

  • Salads with as many veggies as possible instead of cheese, croutons and creamy ranch
  • Riced cauliflower in place of or added to any rice, bread, pasta dish
  • Zoodles, lentil pasta or black bean noodles have half the calories with a bigger serving size
  • Rice cake snacks instead of bread or chips
  • High fiber wraps, tortillas, or thin crust pizza or
  • Swapping the bun for your burger for portobello mushrooms or a lettuce wrap
  • Sparkling, calorie free drinks like water, la Croix, etc.
  • Stevia, cocao nibs, popsicles
  • Mustard, salsa, lemon and lime juice, almond milk and herbs/ spices

Volume foods don’t have to taste like air. Consuming hig volume foods will result in feeling more satisfied, larger portions and enjoying meals without compromising the taste! Don’t be afraid to get creative with your ingredients! These foods are extremely nutrient dense and easy to use for even those most challenged chefs.

For FREE recipes, meal ideas and more visit http://www.carsonlainefitness.com

Posted in How To's

Maximize Your Time & Productivity By Working Smarter, Not Harder

“It’s not too late. Time is not running out. Your life is here and now, and the moment has arrived at which you’re finally ready to change.”- Cheryl Strayed

Between owning my own business, enjoying hobbies, being present in my marriage and my friendships, I often feel like there aren’t enough hours in the day. My life is full and time is limited! The worst part? I find myself in a position when evaluating what I have on my plate that I am not willing to give any of it up! My secret weapon is to work smarter, not harder. I have become a master at maximizing every hour of my day in order to honor the choices and commitments in my life. Below are some of the habits I have formed to keep me sane, manage my time, and feel successful regardless of what life throws my way!

Imagine starting each day feeling organized, knowing where to focus your attention while having ample time to do all the things. Now, let’s make this vision your daily reality by being proactive. Each night before bed consider your schedule for the following day and identify the top 3-4 priorities or tasks that will require most of your time and attention. Write those top tasks on a list, they represent the tasks that MUST be addressed that day. Do not strive to over achieve on your top task list! Having more than 3-4 tasks on your plate puts you in a poor position to have a manageable day. It also results in throwing off your sleep, stress levels, schedule and ability to be your most productive self. Identifying your top tasks also allows you to wake up each day with intention, a plan for your day already in place, making it easy for you to dive right in! Feeling like your list will never end? Train yourself to remember that there is ALWAYS more to be done. By identifying what on your list can truly wait you will cross each task off in order of importance without sacrificing your sanity. Spend your precious time moving forward, not side to side.

Setting boundaries is essential for great time management and productivity. Establishing a task timeline or even a “cut off time” to have things accomplished is the key to reducing stress, eliminate the feeling of “rushing around” and most of all maintaining a work life balance. Boundaries, limits and prioritizing your time allows a seamless transition into family time, social hour or whatever is next without additional work stress. If you are someone that struggles to meet deadlines or conclude things in a timely fashion, start by implementing a “cut off time” each night. This “cut off time” is the deadline and your productivity reminder that your tasks should be finished and not costing you time that you do not have. It will help you stay on track for completing tasks, maintain a manageable schedule and encourages great balance. My “cut off” time alarm is my favorite sound of the day! It holds me accountable and on my most stressful days creates a “light at the end of the tunnel.” I set an alarm on my phone and make it my biggest  priority to honor that deadline. When working smarter, not harder one can easily accomplish their tasks while also creating much needed balance on a daily basis.

Prioritize being proactive at all times. We spend a lot of time time each day being reactive, especially in work settings by Responding to emails, sitting in meetings and solving other people’s emergencies. Although some of this can be avoided, some of it is completely out of your control and operating from a place of reaction will road block your ability to accomplish your top tasks in a timely fashion. A great solution that will increase your productivity and focus when unavoidable disasters strike is setting a time limit for each task. Identify the most important task and set a timer for 25-30 mins (or the time your schedule allows) to dedicate your entire focus on that single task. When the timer is up, you will have been far more productive than if you were thinking about the task, working on it while checking your email, answering your cell phone while simultaneously scrolling social media. That stop watch or timer is more than a time limit. It is what creates a guaranteed window of time throughout the day to be productive,  laser focused and free of distractions that otherwise compete for your time and energy.

It is a proven fact that the average office worker loses about 2 hours a day due to distractions. They can’t be eliminated completely, but limiting distractions is a key component for optimal productivity. Silence your cell phone, close the extra windows on your desk top, close your door and create a space that truly sets you up for success. I strategically turn my message and email notifications off on my cell phone during working hours. Even better, turn it off! Your boss and schedule will thank you simultaneously for being the most efficient worker in the room.  Not to mention, the benefit of increased productivity and efficiency will far overpower the additional scrolling, text messaging, or daily 35 minute snooze that never actually makes you feel more rested.

Using these tips and establishing habits that encourage you to work smarter and harder will positively impact your life in every way. Enjoy more free time, have more fun, take care of yourself and see the people in your life that matter the most. Life is for living, after all.

For additional tips, helpful resources or information please visit http://www.carsonlainefitness.com.

Posted in Uncategorized

5 Secrets For A Perfect Day

Whether you’re a morning person or a night owl, we all start our day at some point. Some of us hop online to check social media, others dive in to email, still others eat breakfast, exercise, or pack lunches for the kids. There’re a million different ways a morning could go, but the most important thing is that it “goes” in a way that serves you.

The MAJORITY of Americans find that many of the following apply on a regular basis:

  • Feeling rushed, late, or scrambling
  • Lacking structure, consistency or any type of a routine
  • Snoozing until the last minute and feeling sluggish most of the morning
  • Lacking motivation and intention for the day and the slow start didn’t help
  • Living off coffee to perk up
  • Skipping breakfast, sometimes lunch and dinner feels like a black hole
  • Doing just enough to keep your head above water
  • Wondering why each morning feels like such a production to get out the door

While there is not an ideal morning routine that fits everyone, we can learn a lot from the research and inspiration behind starting a morning on the right foot. They key to a solid morning routine is making sure it fits your day. If you are short on time, it needs to be fast. If you are in a position to move at a slower pace, giving yourself the space and structure to do so in a way that makes you feel good is key.

Regardless of how busy you are, how early the morning or how overloaded your plate may be, here are 5 simple ways to maximize each morning by ending and starting each day with mindfulness and intention!

  1. Lay your clothes out before bed the night before. Whether it is workout clothes, business casual or a full blown suit, making less decisions in the morning is key.
  2. Have a breakfast or morning snacks that work with your schedule. If you have a need for speed, thinking ahead about breakfast will make all the difference. You need portable, effortless and INSTANT! Overnight oats or a smoothie that you can take in the car are good options. Yogurt & fruit can also be convenient and will give you the fuel to start your day on the right foot. If you have more time, plan to make yourself a meal before the day gets away from you.
  3. DO NOT hit the snooze button. Research has proven that snoozing is the absolute worst thing you can do for your mind and body. Hitting the snooze button makes it harder for your body to wake up, encourages late starts and makes it nearly impossible to have a sleep schedule. You’re also giving your body mixed signals by simultaneously knowing you need to get up, not honoring that commitment and then going back to sleep! You will feel more tired, less organized and less motivated throughout your entire day when you snooze. Move your phone out of reach for the night, find a wake up time to which you can commit and get up on that first alarm. Little adjustments such as a new alert sound, having to get up out of bed and even allowing your body to get up at the same time consistently will do wonders for your day.
  4. Identify your “Top 3” priorities. We are all famous for stacking a few too many things on our to do list. Somewhere along the way we were taught that busier is better and the more we can cram into a day is a direct reflection of our success. No one can do everything well! Be intentional with your energy by choosing the top three tasks you must accomplish and focus your attention there for the day. You will be more efficient, have more energy and be so much less stressed when you easily complete your task list without staying late, being overwhelmed or getting held up by errands that truly don’t need to happen that day.
  5. Set a routine that works for you! I savor my morning time and have to be very intentional to make sure that my day starts on the right foot. My morning routine is fast, simple and makes the rest of my day 100% more productive, enjoyable and successful.

Here is an example of a morning routine to try!  It can be completed in 10 minutes or an hour. The important thing is that it is something you can commit to daily, works for your schedule and creates the structure needed to start each day feeling perfectly prepared for whatever life decides to throw your way.

  • Wake up on first alarm
  • Brush my teeth & wash my face
  • Put on the clothes that were set aside the night before
  • Take vitamin(s) with a large glass of water (water before coffee is KEY)
  • Grab breakfast
  • Set the “Top 3” for the day
  • GO!

Feeling inspired to start your own routine? Feel free to copy this example to get started! For additional guidance on creating routines (morning and night) or finding a better balance in your everyday life please visit www.carsonlainefitness.com