Fitness Update & Natural PMS Remedies

I haven’t posted a fitness update since I ran my half marathon in May. Since then my routine has completely changed because my fitness goals shifted from building endurance to building muscle. My body is very slow to build muscle in general, and when I’m doing any type of cardio in my weekly routine it becomes even harder. Since weight loss is the opposite of my goal, my current training and food plan reflects that. I’m so excited to share the progress I’ve made, and as a bonus, a couple of dietary and lifestyle changes I’ve made to maintain energy levels during those lethargic and headache-y days during the Luteal Phase* of my cycle.

*The Luteal Phase is one stage of the menstrual cycle that occurs after ovulation and before your period starts. Often times this is when “PMS” symptoms arise.

_____

My Current Workout Routine:

As many of you know from my previous fitness updates, I’ve been working with my good friend and personal trainer, Katie Berrey for nearly three years now. She owns Rebel Fitness & Nutrition in Eureka, California and is certified in plant based nutrition. If you’re interested in learning more about her business, check out her interview on my Women in Business Series.

https://thereallifeveganwife.com/2019/03/16/women-in-business-preview-katie-berrey-rebel-fitness-nutrition/

As a courtesy to her time and expertise I will never publicly post exact workouts or the exact plan that she puts together for me. I encourage all of you with serious fitness goals to try working with a personal trainer at least a few times to see how amazing your results can be when you trust a professional to help you.

For the last six months I’ve been doing an amended version of what Rebel Fitness calls the “Transformation Program.” Essentially the program includes customized daily workouts, training sessions when applicable, progress photos, measurements, muscle quality assessments, etc. Because Katie had a new baby (Asher, he’s adorbs) in September, the parts of the program that I can’t do myself have been put on hold until future notice. Currently I have an at-home program that Katie puts together that looks a little like this:

Monday: Arms

Tuesday: Heavy Hip Thrusts

Wednesday: Quick 30-45 minute glute and legs focused light weight circuit.

Thursday: Heavy Deadlifts

Friday: Quick 30-45 minute glute and legs focused light weight circuit – different than the first one.

Saturday: Rest Day

Sunday: Rest or light exercise like yoga, Pilates, or a walk.

I absolutely love this routine because I’m working out five days a week instead of six. But here’s the deal – Last week I ran six miles on one of my rest days. So for me, the idea of resting is nice, but doesn’t always happen. It just depends on my mood, and more than anything I appreciate the flexibility in my schedule.

With this routine I’ve been able to “PR” (beat my personal record) in hip thrusts, deadlifts, and backsquats (when they were in my schedule). Going from running and lifting light weight, to occasionally doing cardio when the mood strikes, but mostly lifting heavy has been a great change for my mind and body. And I’ve definitely gotten substantially stronger, lifting more than pre-surgery for the first time. BUT I haven’t been going to Pilates or yoga for the last few months. During bridal season it can be extremely difficult to get workouts in if I have to leave my house to do them, or if they’re at any time other than 5am. Therefore, that part of my plan has been put on hold until this week. Now that my busiest season is over and we’re back from vacation, I can get into the routine of at least two classes per week to strengthen my core and improve flexibility, which in turn, improve my lifts and form.

_____

Food:

Other than my experiments with raw plant based eating, I’ve kept my nutrition fairly simple. I meal prep for work days and eat intuitively. Usually my daily food plan includes a smoothie for breakfast, a bowl of fruit for a snack, a salad for lunch, some mixed nuts and seeds as another snack, and then an unplanned dinner, because my husband likes them to be flexible. Because I found my results from eating raw to be so amazing, I’ve tried to incorporate as many raw foods into my daily routine as possible, but we do cook most of our dinners and sometimes I eat cooked foods during the day.

I don’t track macros or count calories at all. I don’t have a cheat day, or any rules regarding vegan junk food other than no refined sugars. I just eat (mostly) good plant based food, in whatever quantities satisfy me and give me enough energy to get a good workout in the next morning. The other day I went and got Beyond Burgers from Carl’s Jr for dinner – it’s all about balance.

_____

Tips to beat the lethargy that happens right before your period starts:

I get tired before my period, not regular tired but so exhausted that I can barely keep my eyes open for at least one to two days. I also get a headache that is lingering, terrible, and sometimes morphs into a migraine. When my nutrition is on-point (all raw plant food) the headaches go away and the tiredness lessens considerably. Here are two things that are easy to incorporate into your daily routine that have helped me tremendously without having to change entirely into a raw vegan.

#1) Magnesium

A very basic search of what magnesium does for the human body includes: Maintaining normal nerve and muscle function, supporting a healthy immune system, keeping the heartbeat steady, helping bones remain strong, adjusting blood glucose levels, and aiding in the production of energy and protein. Additional benefits include boosting exercise performance, fighting depression, lowering blood pressure, and preventing migraines.

During all my research to try and discover what I could do to help with my headaches, and why a raw plant based diet was so effective at curing them, I discovered that this one mineral was responsible for many of my positive results and is found in particularly high levels in leafy greens, nuts, and seeds – huge staples in a raw plant based diet. Our bodies also absorb much more of it if we consume it in food, rather than in a supplement form.

I started making myself (what I now call) my Chocolate Headache-Curing Smoothie. I drink one every morning and because of the high levels of magnesium found naturally in the plant ingredients, my headaches completely go away when I am drinking them on a regular basis.

Recipe:

1 Cup Coconut Water

3 Medjool Dates

3-4 Frozen Bananas

2 Tbsp Cacao Powder

1-2 Tbsp Raw Almond Butter

2-4 Tbsp Raw Hemp Seeds

Because of the hemp seeds, this smoothie is also high in protein. And because of the cacao, you can also enjoy a boost of energy. So add as much as you’d prefer!

#2) Mushroom Tea

I know, I know, I know. Mushroom tea sounds disgusting and conjures up an image of privileged college kids trying to dress like hippies and drink weird things for the sake of being holistic or whatever. But I have to admit they’re onto something. I’ve been drinking the Four Sigmatic Mushroom Elixir Mix with Lion’s Mane. The loose tea or “elixir mix” comes in tiny packets that I pour about two cups of hot water over, mix, then enjoy. You can add creamer to it, but I don’t. There is a touch of stevia added to the mix, but as someone who cannot stand the taste, I do not notice it. It tastes like an earthy tea, and I get mine from our local health food store. Four Sigmatic’s website is awesome, and there are several different elixirs, coffees, and teas to choose from so I plan to try more.

The reason why I love this particular elixir is because it’s organic, vegan and decaf yet it gives me a huge boost in energy that lasts most of the day. This is especially useful to aid in intense workouts and during long days at my shop when I’m about to start my period and I’m experiencing that intense lethargy. The lion’s mane mushroom supports memory, concentration, cognitive function, and nervous system function, so I’m also able to produce more meaningful work on projects that require concentration. I find that the energy it creates feels cleaner and more sustained than the temporary boost caffeine gives.

https://us.foursigmatic.com

_____

I hope that you’ve found some of this information useful. Leave a comment if you try my magnesium smoothie, and let me know what you think about mushroom teas!

Sensi Magazine Freelance Work

For much of this year I’ve had the privilege of being an on-going contributor to our local Sensi Magazine Emerald Triangle edition. And I have some new and interesting articles coming this holiday, and next spring!

While bridal season comes to an end at my “day job” and I prepare to take some much-deserved vacation and enjoy the holidays to follow, I find myself in the final mad-dash to the imaginary finish line. A chaotic state I seem to create for myself each fall.

As I edit more Women In Business Series interviews, put together food journal entries from my entirely raw vegan experience, and catalog fitness and digital minimalism updates, I encourage you to pick up a copy of our monthly Sensi Magazine at a local business or browse through the online version. Below you will find two of my most recent articles.

Enjoy reading about North Coast happenings, unique businesses, alternative lifestyles, and health and wellness. (I’m usually in that section.) Support the good old written word and get back to those analog activities we’ve all gotten away from – like reading something you turn the pages of.

What’s better than cozying up with a hot beverage and flipping through a magazine as we watch this beautiful summer turn into fall? Not much.

Sensi Magazine, Emerald Triangle Ed. 09, 2019
Sensi Magazine, Emerald Triangle Ed. 09, 2019

For the full issue: http://s3.amazonaws.com/document.issuu.com/190828200219-dd58178e9ef8588098d3915f5b063558/original.file?AWSAccessKeyId=AKIATDDRE5J7YOA3PRJS&Expires=1568380147&Signature=BhrxdXPv3SB3Z6mXSGwEBzeF9hc%3D

______

Sensi Magazine, Emerald Triangle Ed. 07, 2019
Sensi Magazine, Emerald Triangle Ed. 07, 2019

For the full issue: http://s3.amazonaws.com/document.issuu.com/190625163031-0c089d3448a0e414acc5b74fed7efbe9/original.file?AWSAccessKeyId=AKIATDDRE5J7X2YVMP3B&Expires=1568380304&Signature=6S8%2F%2Bu30r0Y5BWEMt71NRNIkzmo%3D

_____

Local Business Links:

Rebel Fitness & Nutrition https://rebelfitnessandnutrition.com

Body Tuners https://bodytuners-gym.com

Fit NorCal https://www.fitnorcal.com

Chumayo Spa http://www.chumayo.com

Platinum Float Spa http://platinumstudiosalonandspa.com

One Year No Beer

One year ago I sat around a breakfast table with my sister, my sister in law, and seven of my closest girlfriends to toast to my bachelorette party weekend and it’s success. In the loud cafeteria at Camp No Counselors Seattle we said goodbye over mimosas and departed to locations all over the country – back to our normal lives. I had made up my mind to quit drinking at the dance party the night before. I had been quietly considering it for months, wondering if I had the will power to go through with it. Somewhere between dancing the night away to Whitney Houston and standing in line for midnight nachos while drinking soda water and lime, the decision became crystal clear and easy. Camp left much to be desired, but my memories are all perfect – bunk beds and ping pong, waterslides and the talent show. Three nights in a cabin together with accomplished dynamic women taking breaks from their busy lives and careers to eat burgers in the mess hall and do bad yoga. Most of them I’ve known a decade or more – we’d come a long way from scream-singing Tenacious D songs at college house parties over shots of watermelon rum – most of us have been through a lot since then. I don’t want to say that being together again was like “the old days,” because it wasn’t. To me, it was better.

I’ll just start by saying that fifteen years is a long time to be in a one-sided relationship with something that only takes from you. Something that encourages your self loathing, and cheers for depression to root deeply inside your heart. Something that intentionally wastes your time and energy, strains your relationships and willfully stands strong and stubborn between you and your dreams and goals. I had decided I’d simply had enough of this self-inflicted bullshit.

I’ve never been someone who accepts what is “normal” just because everyone else does it. Sometimes I walk my own stubborn path to my detriment, questioning everything along the way. Critically. But this time I had recognized that for some reason the lemming in me had a thing for booze. I had fallen into the socially-acceptable catchall for life: alcohol fixes everything. Not that I believed this to be true, but on some level almost all of us buy into that narrative, otherwise we wouldn’t regularly drink alcohol. I wouldn’t drink a glass of milk because to me it represents violence, but I’d drink a beer because someone somewhere is selling me an illusion of happiness.

During this last year as I’ve put time between myself and alcohol, I’ve realized something big. We’ve been sold the idea that more money and more things will make us happier. We’re realizing that isn’t true. Each time we reach a new standard or pillar of accomplishment, we move the marker for success onto the next. If we live this way, we never reach happiness. On the sidelines of this over simplistic, capitalist equation for happiness is alcohol, working as an easy band aid when the rest of what we’ve been promised falls short. And it will always inevitably fall short. I believe that being truly happy requires so much more effort than buying something new and washing your guilt and lack of satisfaction down with a beer at the end of a long day. But I haven’t always felt this way.

Over my bachelorette party weekend I had several epiphanies. The most influential in my decision to quit drinking had to do with the company I keep. I could count on one hand how many alcoholic drinks I had over the course of my five-day party. As I quietly contemplated my decision to quit altogether I realized that I was having just as much fun without alcohol as I have with it (if not more). And then it “clicked.” Instead of drinking to “suffer” through events I attend out of a false sense of obligation, or drinking to “tolerate” people I do not wish to be around, I should stop wasting my time and life and just stop. Stop going and stop doing out of obligation and/or guilt. Give myself the emotional permission to create more time in my life by just saying no. If I don’t want to go, or I don’t enjoy the people, I shouldn’t be there. If I feel like I “need” alcohol to “have fun” then I am clearly using it as a band aid for a bigger problem: I am wasting my life doing things that do not serve me or my real happiness and that makes me unhappy. The other epiphany I had was that when you’re around your real people, the ones that give your life joy and meaning, alcohol is not just unnecessary, it can be a detriment to really experiencing your time together. And our time here is short.

Time. That is a topic I’ve written often about, and after discovering Andy Ramage and the company he co-founded: One Year No Beer, all the benefits of not drinking that I had struggled to articulate became clear. I was rarely a binge-drinker. I considered myself to be a moderate drinker, usually enjoying a beer or two a night after work “to relax.” My husband was the first one to point out to me that I shouldn’t need alcohol to relax, and that perhaps I should spend more time contemplating why I’m so unrelaxed in the first place. I met his ideas with stubborn resistance. I’m not an alcoholic. I work hard. Why shouldn’t I be able to have a beer at the end of a long day? I still, even now do not think that I have or had an alcohol dependency. What I did have was what Ramage talks a lot about: A bad habit that drains my energy while simultaneously sabotaging my physical and mental health. A habit that I engage in without question because society encourages it and deems it “normal.” And a habit that will always keep me from reaching my true and full potential because it is a huge waste of my time. Alcoholism aside, that just sounds terrible.

The focus of One Year No Beer is on the moderate drinkers. Those of us that do not consider ourselves extreme enough cases to need serious intervention or assistance, but who would benefit greatly from being part of a community of other people who just don’t want to drink anymore. Who recognize the untapped potential in a life and mind that isn’t constantly clouded or depleted by alcohol. Those of us that recognize that being an American should consist of more than working and drinking in an attempt to find happiness. Because most of us grew up living this model and are now realizing it’s pitfalls and failures. And we want more from our lives than a cycle that supports a general feeling of malaise.

Once I made the decision to quit drinking, I began to truly recognize how deeply alcohol is ingrained in our daily lives. When was the last time you stopped drinking for long enough to enjoy the physical and mental benefits of a body free of alcohol? From the research I did, the general consensus is that it takes at least two weeks to begin to feel the physical and mental benefits. Much longer if you want to experience things like long-term career or fitness boosts. Most of us will never experience this since we begin drinking as teens and continue on some level, forever. This shocked me to think about. Would I really never let myself experience my full potential because I like beer? That felt absurd.

One thing that the OYNB movement emphasizes is that the benefits of not drinking snowball tremendously. And after a year, I can attest to that. Time seems to multiply because every late night, every hungover or tired day, and every event I did not want to attend simply vanishes and can be replaced by other more fulfilling activities. Sleep improves, energy levels improve, depression and anxiety decrease, workouts are more effective, and work is more productive. Instead of struggling through a full day at moderate productivity, I find that I can complete more meaningful work on my business and personal endeavors in less time. Making time for even more meaningful relationships, goals, and activities. My husband and I have a stronger relationship (he quit too), and I believe that our decision to omit alcohol from our marriage will help us to focus our energy on positive endeavors and leave aside all of the complications and traps alcohol brings into relationships.

But it’s difficult to get that snowball rolling. Between the social event excuses, the work event excuses, and the “wine-o-clock,” “mama needs a beer,” and “life is better day drinking” t-shirts, alcoholism has become so pervasive in our culture that to not drink makes you somewhat of a social leper. My interest specifically on the strong emphasis on moms and females self proclaiming their drinking habits as a “funny” way to cope with our lives fascinates me, but that topic is for another day. As a meme I once read so accurately put it: “Galentines Day is not a thing. You’re an alcoholic.” And as someone who would have scoffed at that comment in a past life, I see it clearly now. Alcoholism has taken on a much more female tone recently- “I’m on a juice cleanse, and by juice I mean wine.” Normalizing drinking, emphasizing it’s importance in our social lives, and excusing our “need” for alcohol is not only shocking, but indicative of a culture that is starved for meaning. So I am happy to leave it behind forever.

Popping that special bottle of champagne my best friend brought and toasting to us, the round table of strong women felt like a break up. An empowering and permanent celebration of acceptance, surrounded by my biggest supporters. I’m leaving alcohol behind and beginning my new life with a different perspective – life is short and I refuse to waste it.

Women In Business Series: Angela Boults Co-Owner Escape Salon & Skin Studio

Today’s blog edition is a special interview dedicated to one of my closest friends, Angela Boults. Angie has played a major role in mentoring and supporting me personally and professionally throughout the last decade, during half of which we worked together. Her kindness, honesty, non-judgmental guidance, and intellectual incite has proven invaluable to me during times of abundance and growth, but more importantly, during the lonely and challenging moments in my life. I call her a mentor because I believe she leads with a vulnerable and open heart and in doing so has helped create a community of strong female cooperation and empowerment. So much can be learned from her success doing so.

_____

1) Explain what your business is, and your role in the company.

Escape Salon & Skin Studio is a full-service salon established in February of 2012. I am a co-owner with my business partner Amy Kolshinski. We are both licensed estheticians (skin care therapists). 

2) Tell us a little about yourself, your professional background, and why you chose to get into the beauty service industry. 

I am a Humboldt County native. I was a dental assistant for seven years before discovering the world of esthetics. I have always been someone enchanted by all things beauty, but knew that I didn’t have a passion for hair or nails. It wasn’t until one day on my lunch hour when I went to have my lip waxed that it clicked for me. After my ten-minute service my friend said: “That will be $12.” At the time I was making $12 hourly and was struggling to love my job. The salon environment was fun and energetic and stirred something in me. I had made a comment to my cosmetologist friend about how I could totally see myself doing waxing but had no interest in the “other stuff.” She told me about Frederick and Charles Beauty College in Eureka and their esthetics program. That was it for me! As a single mom of three, it wasn’t an overnight change – I had to develop a plan. But six months later I had quit my dental assisting job and was enrolled full-time in the December 2006 esthetics program at Frederick and Charles Beauty College. The program took 600 hours to complete and it was the best thing I ever did for myself. 

3) What is it like working with an all-woman team and co-owning with another woman who happens to be a best friend? 

Amy and I joke all the time that we are totally “cheating” at the job thing. We have been in business together over seven years and have never had an argument. I couldn’t have imagined a world where my work environment is so fun, supportive, and full of love. My business partner and I are different in a lot of ways but also complement each other well. Amy is very organized and methodical. She takes care of all the logistical aspects of the business. I tend to be the more social of the two of us. If we need to network or engage in a challenging conversation, I am usually the woman for that job. All other situations are figured out together. There are six of us who work out of our salon: Amy and myself are estheticians, Katrina is our massage therapist and airbrush spray tan specialist, Yvette is killing it on fingers and toes (natural nail care), and JoAnn and Sarah are our talented and experienced hair stylists. We are all self-employed booth renters. These women empower me to be the best version of myself every day. We encourage and lift each other up without judgment and actually enjoy our interactions with each other. It is a unique working environment in that way. 

4) Do you feel that working with (predominantly) female clients and colleagues helps to create community? If so, why. 

I 100% agree that our work environment and the people (mostly women) we encounter foster a sense of community. We all actually care about each other. It would be impossible to share many hours with someone over the course of a year and not become part of their life. Our interactions with our clients and our co-workers impact who we are as a whole. Our world is opened up. New ideas and views are formed. Connections are made and relationships grow. People initially come to us for beauty and relaxation services. They return, over and over again, because of what transpires during those appointments. And I am so overjoyed and thankful that they do. 

5) What is one valuable lesson you’ve learned from spending so much time with women of all different backgrounds and life situations? 

I think the most powerful thing I’ve discovered in my years as an esthetician is that despite our amazing and beautiful differences, we are all basically the same. We all want to be loved, supported, validated, and respected. And sometimes we just want someone to listen. 

6) What is beauty to you? And how does your work environment foster that idea? 

Beauty is confidence. And confidence is beautiful. Does a single facial or leg waxing erase every self-perceived imperfection? Ummm… that would be a no. BUT, spending time taking care of one’s self can make them feel important. And the valuable choice to invest in ourselves makes us more confident. Putting ourselves on our own list is beautiful and necessary. 

7) What is one thing you hope your kids learn from your journey as a female business owner? 

More than anything, I hope my kids have observed that what we do for a living should be part of our life, not our entire existence. That everyone deserves to feel respected, happy, and valued in their profession. Life is short, but it can feel very long if you don’t love what you’re doing with it. 

General Questions:

8) What is the best piece of advice you’ve ever gotten?

“You can’t please everyone.” Struggling to do so is fruitless and results in frustration. 

9) What is the biggest challenge and biggest reward of owning your own small business? 

The biggest challenge at times is knowing that I’m it. There is no one else to blame if things don’t work out. The biggest reward is that I am able to cultivate my environment. I create a space of acceptance for everyone and it feels pretty damn good. 

10) Tell us about one book that changed your life. 

The Four Agreements and The Fifth Agreement by Don Miguel Ruiz and Don Jose Ruiz changed my life. I chose two books because they really go together. The idea of these books is how to achieve heaven on earth by changing our agreements with the universe. The first agreement is to “be impeccable with your word.” Say things that need to be said, speak the truth, and do not gossip. The second agreement is to “not take anything personally.” What people do and say has nothing to do with you and everything to do with who they are and what they are going through. The third agreement is to “not make assumptions.” Take things for what they are and ask questions if you have them. The fourth agreement is to always do your best. Your best will vary from day to day but as long as you give what you can to everything you think and do, you’ll be on the right path. And the fifth agreement is to “listen but be skeptical.” Which I understand as actively listening to what people are telling you but knowing that every piece of information comes with a healthy dose of opinion. Doing my best to implement these five agreements has helped me to become a more effective communicator and has therefore helped improve the quality of my day to day interactions with others.

_____

http://www.escapesalon.org

215 7th Street, Eureka CA

707-269-0199

@eureka.escape

Digital Minimalism Diaries Part 2

My First Week Being Somewhat Digitally Minimal

I struggled with what to bring to you this week. I have a list of blog topics and a calendar of scheduled ideas on hand, but the only thing that I feel motivated to discuss with you at this moment is what I’ve discovered during the last seven days. This week I began truly examining and unpacking my technology use and implementing strategies for improvement. My journey toward a life with less distraction, improved mental health, and time spent doing meaningful things of value (to me) has become my new obsession. For better or for worse.

I decided that the best way to communicate this journey is to break it down into individual strategies, my motivation for making these changes, and how they’re working in my real life so far. 

Strategy #1: Come up with a plan to minimize social media use.

I have a love/hate relationship with social media. As a business owner, Facebook and Instagram help me network and book new clients. Posting on The Real Life Vegan Wife can be fun and informative, working as a vehicle to discuss veganism and entrepreneurship. But somewhere along the line managing all four of my social media accounts became an arduous chore – the pressure to post has become a nagging stress in the back of my mind at all times. Being constantly present seems almost necessary in the current social media climate we live in, lest you risk disappearing and becoming irrelevant altogether.

The reality is that what I truly want to be doing with my time is build in-person client / community-member relationships and write meaningful content for my blog and other publications. Not feel constant anxiety or distraction from toggling between social media and the real, tangible, valuable things I am producing. And when I do post on social media, I want the content I share to also be real and valuable, not forced or phony.

So what did I do? I decided that the best way to implement strategy for change is to know the conditions I’m currently functioning under. Step 1: Find out how often I am using social media. Step 2: Come up with a strategy to maximize my return on my time invested, therefore enabling me to minimize my time spent with these platforms.

This seems simple enough. Honestly, now that I’m really examining it, it is fairly simple. I determined that between my four accounts I spend about one hour per day on social media. This is actually not as much time as I assumed I spent, so there’s a positive. Using the month of June as our example, that means that in June I will spend thirty hours total on social media. This is over one FULL 24 HOUR DAY of the month spent with social media. In a year that is 360 hours, or FIFTEEN DAYS. For some reason, what our minds consider a harmless hour per day becomes shocking when you realize you just bought yourself a two-week vacation per year if you just quit using Instagram. Or, on a smaller scale, an entire extra day per month. Chances are, that’s where all our time has gone. Or it’s at least a major contributor.

For me personally, it does not make sense to quit social media cold-turkey like my husband did, and truthfully I don’t want to. I want to figure out a way to coexist with these methods of communication without allowing it to waste my time, while communicating meaningful content that produces value for my business, my clients, and my blog. I would argue that if you’re concerned about not having enough time in your life, you have stress and anxiety related to social media, and you’re not producing original content, you should probably just quit it altogether. At that point, it’s value to you may be perceived but not actually real. That’s what my husband determined and did. Instead of going that route, I mapped out the ideal content I would like to post in a month for my business and my blog social media accounts, how much time it should take me to make those meaningful posts, and tallied up the hours – to 8.5 per month. That means that the content is planned, the timing is planned, and the hours I was spending scrolling or wasting time would be reduced by almost 75%. I just bought myself 258 hours a year – almost eleven entire days.

My plan is to take January completely off from all social media and return in February with this strategy as an outline moving forward. Although, after a month off, I may have entirely different ideas and new incite to put into practice. 

Strategy #2: Stop using social media for business communications, and funnel all inquiries to my business phone and email.

This strategy may seem counter-intuitive after explaining that social media is actually valuable to my business. But it seems simple to me. When someone has a service or business inquiry, I set up an auto-response on Facebook and a quick-response on Instagram to instruct them to contact the business directly. This is straight-forward, clear and reasonable. It will “weed-out” inquiries that were not serious, or people who want free advice or consultation without going through the appropriate channels of making an appointment for our undivided attention. It ultimately saves me a tremendous amount of time. And ensures that the clients who do choose to make scheduled appointments get the highest quality of service and attention possible, because we are not distracted. This does not mean that I will not get back to you, it means that you need to call my business or send the business an email with a serious inquiry first, and I will get back to you during my posted hours of operation.

Essentially, I’ve determined that social media serves my business when used for networking, event promotion, and portfolio picture positing, but anything more is a waste of time.

Strategy #3: Set client boundaries with tech use.

Strategy #2 falls into this category because I set clear boundaries. I no longer will respond to personal and direct messages at all hours of the day and night because it is convenient for the potential client. I will respond to calls to my business phone and emails to my business email during operating hours. Basically, I am no longer available all the time because I’m unwilling to continue distracting myself from doing other things that produce more value for myself and my business in the long-term. I’d rather give that new client or project my undivided attention.

So, this leaves texting. How do I handle the steady stream of communications coming in? Yesterday my first text from a client came in at 6:42am, but I didn’t know this until 8am because I set up an auto-text response as part of the “do not disturb” feature on my phone. I turn this on manually outside of my business hours so that anyone who texts me before or after hours, or on my weekend will know that I got their message and will respond, but will no longer be available to answer non-urgent inquiries at 6:42am via text message. This is straight-forward, clear, and reasonable.

This takes an enormous amount of stress away from my day-to-day operations, allowing me to check out from communications and enjoy my days off, or evenings and mornings outside the shop. While being reassured that everyone is being taken care of and is clearly informed about my boundaries.

Ultimately, I believe this will make me happier, and better at my job because I will not be distracted by a constant stream of text messages and emails which cause stress and anxiety when I cannot immediately return them. And I can take more time to focus on business improvements.

Strategy #4: Fix the problems created by strategy #3.

This one makes me laugh because it became very apparent early on that this process is going to be full of trial and failure. And although I want 99% of my texts and calls to be filtered until business hours, there are still personal communications that I would like to be able to receive. Additionally, when my phone is on do not disturb with auto-text response, I essentially cannot use it for anything without turning the feature temporarily off, resulting in the flood of texts coming though that I didn’t necessarily want to see until I was back in the shop. 

My solution, after doing a heap of research, was to go purchase an Apple Watch, turn it on do not disturb, adjust the setting to not mirror my phone so that I do not get any notifications, and only use it for music, podcasts, audiobooks, and tracking workouts. And oh my goodness it’s fabulous for that.

Essentially I can put my phone on DND with auto-text response, plug it in, and leave it alone until I need it while still using my watch for everything I enjoy and find value in. I added my close family and friends to my favorites list in contacts, so if they need to call me they will get through to my watch. If I absolutely need to look at my calls and texts I can also choose to do so by turning DND off, and seeking out my messages which are not easily accessible. I did it once to make sure it was working, and haven’t looked at it since.

I did not install any apps on my watch except Pandora, security lock and alarm, and my to-do list. My watch face is simple, with music, podcasts, and my workout results being the only easily accessible features. It’s life-changing and it’s been five days.

I feel free from my phone and the expectation to text and email everyone back immediately, but reassured by the fact that Kanan or my sister can still call me and I can still contact the world if need be. Currently I use my watch with my phone on DND with auto-response before work and after work but have not worn it and left my phone at home for entire days out of the shop yet. Today will be the first time and I’m so excited to try it and write about it.

The irony of using technology to correct technology use is not lost of me, but that is why digital minimalism is so much fun. It’s all about picking out the good and letting all the rest go. The next things on my list to quantify and correct are television, random internet use, and news consumption, and I cannot wait. I feel like my mental clarity and stress levels have already decreased dramatically in an extremely short period of time.

My Digital Minimalism Experiment Part 1: Why

I’m becoming a digital minimalist. Simply put, I’m doing this experiment because as a business owner my goal is to maximize my return on time invested. I want to get the maximum possible value out of the media and tech I use, while using the minimum possible amount of intentionally-spent time to achieve that. In my personal life, which is tied to my blog and my Real Life Vegan Wife social media accounts, I want to do the same thing, but with the goal of becoming more effective. I believe that when we step away from the constant distractions, deep, introspective thinking occurs and original work can be created. Better quality, thoughtful work.

Up front it’s an experiment but overall, it’s a lifestyle change.

I’ve been struggling with media and technology use since I opened my business, and to be honest, I hate it. My business inbox always has thousands of emails; my personal email is a joke, filled with junk I have yet to delete. I have messages on Instagram and Facebook that need to be returned, and when I look at my phone I get anxiety looking at the steady stream of texts coming in from clients, family, and friends. I leave messages unread so that I will remember to return them, and the little red numbers just add stress to my already full schedule. I am extremely grateful to have steady clientele, but the feeling of looming dread is a cloud hovering over me. The stress and anxiety caused by this constant state of needing to get back to someone is counterproductive to living a positive and effective life. The time I spend attending to this open stream of communication and NOT being an esthetician, makeup artist, or writer is astonishing and clearly not an efficient use of my time. And because the distractions are constant, flowing, and always accessible, it is almost impossible to sit quietly with my own thoughts for a time period long enough to produce something meaningful. There is a reason why I write at 5am.

But we feel trapped, right? At least I do. I know that many of us who grew up without social media and smart phones long for simpler times – quieter times. Nostalgia for the days spent in the college library doing research because that was the only access to the internet I had. Going on a weekend away and only thinking of responsibility after checking your answering machine when you return. Emailing someone for fun. Working during business hours. Using technology for it’s intended purpose, without being tied to communication 24/7.

But the thought of stepping away is terrifying, especially if you’re running any type of small business. You’ll miss important emails, client texts, forget to pay something – your opportunities for social networking will be diminished. You’ll be less visible, and therefore less successful because clients can’t find you, or talk to you as easily (so they’ll go with a different option), and other professionals can’t collaborate with you. And this simple assessment doesn’t even take into account how potential clients perceive you based on your social media presence, or lack thereof. As a small business owner we are very aware of the real implications of not being available. Losing potential clients, and missing out on opportunities that could help grow our careers are very real possibilities with huge life-altering consequences for our reputations and bank accounts. Without clients we don’t stay open.

I’ve lived in this stressful limbo for about three years now. Wearing all the hats of small-business-owner while also maintaining all my communication streams, website updates, and social media accounts. It’s exhausting, and takes up way too much time. I constantly feel like I’m failing at it. Maintaining and growing my blog and corresponding social media is currently enjoyable, but I want to keep it that way and be efficient with time spent. And I’m guilty of scrolling during the “free” moments. But for me it’s not as simple as quitting cold turkey, and I can’t maintain this lifestyle much longer. So what’s the solution? If we acknowledge that technology is neither inherently good or bad, but how we choose to use it is what matters, then how do we learn to exercise autonomy over our own attention?

Recently I listened to “Cal Newport on Digital Minimalism: Why Focus is the New Superpower” on the Rich Roll Podcast. And then I did more research, and listened to him on other podcasts, and ordered his books Deep Work and Digital Minimalism, which I will read for part two of this series. I am completely hooked on his ideas – he’s a computer scientist explaining that we spend too much time with tech, and I can respect that. He posits that for the first time in history humans have completely eliminated solitude from our lives and that this state of constant communication and never-ending cognitive demands is impacting our work quality and creativity, but also our physical and mental health. I agree completely. We’re walking, talking balls of anxiety and stress who fill every moment we used to spend in our own heads coming up with our own ideas, with someone else’s thoughts instead. We’re constantly interrupted or distracted. We’ve banished solitude, and with it our peace, our time, and our potential to produce our best original work. We’re also using tech as an escape from reality, which doesn’t remedy any of our real problems, but instead distracts us from them.

Cal Newport’s solution is a “Digital Declutter,” which he likens to the idea of “Marie Kondo-ing your digital life.” A thirty-day time period in which you only use technology and media if absolutely necessary. Obviously this is a broad term with a lot of gray area for interpretation, so this is where his books come in, and I will report back with more information and my personal action plan. During those thirty days it is absolutely essential to the success of this project to do some real “soul searching” to determine your “why.” Without a set of guiding principles or a framework for self discovery or improvement, most people will either struggle to finish the thirty days at all, or will revert back to all their previous habits as soon as the declutter is over. Think of it as a lifestyle change instead of a crash diet. He argues that we should be spending this time getting back to those “analog activities” that make us happy. Do what our grandparents used to do for fun. Go on a hike. Build something. Read a book. Sit in the sun. Do a craft. Enjoy a dinner with friends. You get the idea. Find yourself in a world where your phone or computer is no longer a crutch – find solitude. Realize what truly makes you happy. Rediscover your own powerful and influential thoughts.

After the thirty days are up, decide what technology and media actually works for you, improves your life, and gives you value. Then add it back in if you want to. If you’re happier without it and have determined it’s value was perceived and not actually real, then don’t. Don’t keep anything that doesn’t “spark joy.”

My next step in this process is to read his books, and then report back to you about my own detailed thirty day digital declutter. And then in January, I’ll disappear.

_____

Headshot Photo: The Studio by Kimberly Ann

http://www.photosbykimberlyann.com/contact.html

320 2nd Street, Eureka CA

@thestudiobykimberlyann

New Goals & My Life’s Purpose

Everybody Loves Raymond is one of my favorite shows. There’s an episode where Ray decides that there must be more to life than he currently has: A successful career, a loving family, a nice home, a retirement plan. His wife Debra confronts this idea with a response like: “Maybe you feel like there’s nothing left to achieve because you have everything you’ve always wanted.” Basically, you have everything; stop complaining. This throws Ray into somewhat of an existential crisis, unsure if his current routine will fulfill him for the rest of his years. He’s only in his early forties from what I can tell and the thought of there being nothing left to achieve makes life seem repetitious and somewhat pointless. Call it a mid-life crisis, call it privilege – sometimes I think we should acknowledge those feelings as subtle encouragement from ourselves (and the universe, if you’re into that) to pursue things that we’re drawn to, even if we’re unsure the reason. Because there is usually a big reason.

The idea that because we have reached a certain pinnacle of “success” we will be happy or fulfilled is completely false. Success is arbitrary and fluid. We’ve let others define what success means for us. Research has found that external conditions have almost nothing to do with internal happiness. Getting that job may cause us to experience temporary joy but does not predict long-term happiness. Why? Because there is more to being human than getting a promotion and making more money, but that’s what we’ve been taught to strive for.

This brings up the dilemma that I’ve been pondering recently. Can I simultaneously have gratitude and live with happiness in the moment while recognizing that I need more out of this life? While acknowledging that what I am currently doing is not fulfilling my purpose?

Five short years ago I was in the darkest place that I’ve ever been. Depressed, anxious, sad. I had lost my job and a person very important to me has unexpectedly died. But now I truly believe that without losing what I thought was everything, I wouldn’t have felt free to do anything I wanted to. Which brings me to my current life that I would’ve never had, had things not fallen completely apart.

Recently I’ve started to wonder if the life that I’m living now is the facilitator instead of the end-all be-all. I have my amazing husband, my dogs, my business, my awesome sister and supportive clients because I’ve really worked hard and changed my habits to create this life. Because I currently have certain systems in place, I am now able to pursue things elsewhere that are calling me, and that have been quietly pushing me to them since I can remember. But I also recognize how temporary everything in life is, so I struggle to find the balance to enjoy where I currently am without thinking of the future all the time. I always thought that once I had worked hard enough to create this life I envisioned, I’d be content to coast – shockingly I’m finding this not to be the case. (That is sarcasm, for those of you that may not know me in person.) Coasting is okay temporarily, but I know that for me to feel fulfilled I need to contribute to my community, and to making the world a better place to live in. I’m realizing that I didn’t go vegetarian almost half my life ago on accident, my journalism degree wasn’t an arbitrary choice. I didn’t lose my job for no reason. I believe all these events were pushing me toward my true purpose. I’m realizing that perhaps turning one of my talents (makeup) into a full time successful career path is not my life’s dream and purpose, but because of it, I can pursue whatever my true purpose is. It’s confusing and difficult to face that. But for me, even writing the words “makeup is my passion” seems silly to me. Because it’s not, and I’d be lying to everyone if I said it was.

Working with amazing women who contribute to our community and world is one of my passions, helping women to feel valued is one of my passions, making deep and lasting connections is one of my passions. Contributing to making my community and world better is one of my passions. Each connection ripples out to create positive change and mutual support for us all. I feel like Two Beauties is a practical application of those passions meeting in one location. With beauty being the initial purpose that brought us together, but over the years meaningful relationships make those connections last. This whole time I’ve thought being a successful beauty professional was my end-goal, and now I’m realizing it’s not. But that doesn’t make me love it any less. After thinking this over for a long time now, I’m realizing it makes me love it even more. Because I realize how special and rare it is. How privileged I am to have created it with everyone else’s support. And how temporary all things in life are. So it encourages me to pour more heart into it. Isn’t that weird? When I initially began reflecting, I thought if I admitted these things to myself, it would influence me to put less of myself into my business, but it encourages me to do the opposite, because at the end of the day it isn’t really all about beauty, is it?

My current conclusion: You can have great gratitude and live in happiness each day even if you are pursuing new goals and dreams. As long as you’re not chasing them out of unhappiness. Why do we feel like we need to achieve something and always move on? Or correct our temporary problems by changing the scenery? Or think the next thing will be better than the last? Maybe we can add to our lives to make them more full and rich while appreciating what we already have just as much. We can love our lives already, while also adding in more lovely things.

For some reason, I keep visualizing myself in a huge open field of flowers, with a basket full of the ones I’ve already picked. Instead of dumping them out to find “new, better ones,” I’ve decided to add different ones that are just as beautiful, each one complimenting the last, until the bunch is overflowing.

_____

As part of this process, I’ve decided to say yes to things that make me feel uncomfortable, but that give me that gut feeling of pursuing my purpose. This is my first published article since college and my first freelance writing job ever. I have so much gratitude for the oppurtunity. It’s amazing how a little 250-word article in a local magazine can light me up and encourage me to ask these questions about my life. Being Vegan and using my writing to inform and inspire people to pursue it is what drives me, but it’s taken a long time for me to really figure that out. And I know this is only the beginning for me.

Sensi Magazine, Emerald Triangle Edition: May 2019
Sensi Magazine, Emerald Triangle Edition: May 2019

_____

Check out the full issue at:

http://s3.amazonaws.com/document.issuu.com/190430165321-4dfd0e4d73e63dadcf57b1f32e9d7e1d/original.file?AWSAccessKeyId=AKIATDDRE5J76XO2TL4J&Expires=1556989386&Signature=J02FTsS40mqWz2vk7%2B6VTop70GQ%3D