Author: Coastin Carl

Lora chats with her IG friend turned real friend, Erin Morgan, about how to develop healthy habits.  Notorious for being an avid evening workout gal, Erin did a complete 180 and changed her routine to become a consistent early bird frequenting 5:30AM classes.  The girls also (literally) dive into open water swimming and explore Erin’s recent goal to “plog” during her runs.  They even touch on how a solid support system will help you achieve your goals and how it’s even more important to give back to that same community.  Listen in on this girl chat episode to hear some tips on how Erin developed a new habit – all while pursuing her PhD!

About Erin Morgan // @calichemist

Erin is a Biochemistry PhD candidate at the University of California, Santa Barbara. When she’s not researching in the lab you can find her doing an assortment of activities from rock climbing and yoga to running, HIT Classes,and training for her next triathlon. Erin was not always into fitness but found that with the hard work and mental energy put into graduate school she needed an outlet for more physical fun! Five years ago her fitness journey began when her boyfriend (now fiancé!) Alex and their cat Piggy road tripped from upstate NY to sunny California. Shortly after their move, Erin found the online fitness community called Tone it Up where she became inspired to cook delicious and healthy meals, follow guided workout routines, and bonded with strong like-minded women. It was here that she learned how supportive the online community is in helping you meet and maintain your goals-whatever they are!

About a year and a half ago Erin started her journey towards becoming a better swimmer and soon to follow, a triathlete. Prior to her training she had never swam laps in a pool or even tried swimming as a workout. Eager to see progress in the sport, she jumped in the pool and got to training. In 2017 she raced the Malibu sprint distance triathlon and this year set her goals towards an Olympic distance and completed the Goleta Olympic distance triathlon this summer. She is constantly humbled by the sport and continues  in hopes to one day feel completely comfortable and confidentwith racing!

Show Notes

What the Heck is Plogging?
According to Wikipedia, “plogging is a combination of jogging with picking up litter (Swedish: plocka upp). It started as an organised activity in Sweden around 2016 and spread to other countries in 2018, following increased concern about plastic pollution. As a workout, it provides variation in body movements by adding bending, squatting and stretching to the main action of running.”

SMART Goals
As we discuss in this episode, setting SMART goals are a good way to objectively measure your progress.  They should be “SMART” and realistic so you’re not setting yourself up for failure or disappointment.

• S – Specific
• M – Measurable
• A – Achievable
• R – Relevant
• T – Time Bound

https://web.archive.org/web/20190124033330if_/https://html5-player.libsyn.com/embed/episode/id/6894930/height/90/theme/custom/autoplay/no/autonext/no/thumbnail/yes/preload/no/no_addthis/no/direction/backward/render-playlist/no/custom-color/131412/

A lot of things have happened since Lora’s inaugural episode of Burpees In My Thirties…  Listen in to hear an update on your host’s very own fitness journey, the ups, the downs, and all the in-betweens.

Your Podcast Host’s Fitness Journey Updates // @lorabeezy_2.0

#swimbikerun

Finishing a triathlon is no easy feat.  In September 2017, Lora completed her very first sprint triathlon (0.5 mile swim | 17 mile bike | 4 mile run) with a total time of 2 hours and 18 minutes.  Individual legs are below (hh:mm:ss):

• Swim Time – 00:20:12
• Transition 1 Time – 00:08:59
• Bike Time – 01:10:06
• Transition 2 Time – 00:03:10
• Run Time: 00:36:10
• Total Finish Time: 02:18:38

This year, Lora’s goal is to beat her 2017 time!  Lora has been getting more acclimated to open-water swimming (despite her wetsuit being a tad tighter than last year) and is working on improving being comfortable on her road bike (why are those things so lightweight?!?!).

Intermittent Fasting

Two words: KETO COFFEE.  Intermittent fasting has given Lora increased energy (helloooo waking up before her alarm!) and overall decreased bloating.  Keto coffee is her KEY to making it through the morning without getting hAngry as it helps keep her satiated post-workout.  It’s been two months since implementing intermittent fasting, and her metabolic flexibility has improved over time.  Check out the podcast episode to learn the basics of IF 101!

Lora’s Current FAVES 

• @lesserevilsnacks Grain Free Paleo Puffs
• @rachaelsgoodeats Cookie Skillet Individuals
• Making Your Own Crop Top

Cheese Puff Addiction
I love my cheese puffs.  Something about that neon orange, super highly processed, crunchy air-filled snack really just speaks to my soul.  So when I heard about these “healthier” version of cheese puffs from @lesserevilsnacks, I was on a mission to find them.  They have three flavors (Apple Cider Vinegar, Himilayan Pink Salt, and “No Cheese” Cheesiness) and it was fairly easy to find the ACV flavor at my local Whole Foods.  I purchased two bags, and polished them off in less than a week (don’t judge).  Seeing as how much I LOVED these paleo puffs, I went on a MISSION to find the “No Cheese” Cheesiness flavor knowing my overall obsession with regular cheese puffs.  Literally went to two different Whole Foods, and they were out.  Luckily, at the third Whole Foods, I FINALLY FOUND THEM.  Funny thing is, I prefer the ACV flavor better, largely because the “No Cheese” Cheesiness flavor really tastes like fake cheese to me.  I can still power thru bags and bags of these which make them dangerous, so I try and limit the amount of bags I have in my pantry.  Check the sheer happiness on my face …. so cheesy, I know!

Cookie Monster

These cookies from @rachaelsgoodeats are heavenly.  I actually am starting to prefer these over the sugar-filled regular chocolate chip cookies, as I’m starting to find that they are TOO SWEET for my own taste buds.  The ingredients are super clean, and they’re quick and easy to make!  They are literal perfection for any time you need a sweet treat.  The recipe is linked here, but it literally only has a handful of ingredients (almond flour, cashew butter, coconut oil, baking soda, one egg, vanilla, maple syrup, almond milk, chocolate, sea salt, cinnamon).

Crop It Like It’s Hot

Pardon the sweat, but this cropped-tee has been getting so much love on the gram!  The best part is that it’s so easy to make and is super affordable too.  Just follow the steps below:

1. Find an old-tee that would look amazing as a crop // Buy a full length t-shirt (boys/mens tees are usually SO CHEAP)
2. Put it on and mark with a pencil where you want your crop to end.
3. Take off the shirt with your mark and fold vertically in half to mark the other end (symmetry is key – you don’t want one side longer than the other!)
4. Start cutting horizontally from end to end with a sharp pair of scissors.  Make sure to allow at least 2-inches of wiggle room (you can always go shorter, but not longer!). I usually cut both the “front” and “back” of the t-shirt at the same time.
5. Pull the sides of the t-shirt so that the bottom edge “rolls up” and hides any cutting imperfections.
6. Put on the crop and rock that SHIZZZZZ.

Lora heads to the desert with her gal pals, Leah, Samantha, and Cristina to experience their first ever sound bath.  Instead of heading to a regular run of the mill sound bath, they take a girls’ trip and venture to the world-famous Integratron in Landers, California.  Learn about what a sound bath is, a little bit of history regarding the Integratron, and some background on its creator, George Van Tassel, who apparently received telepathic direction from extra-terrestrials (aka aliens!).  This episode is unique in that it is divided into two parts:  a “before” segment in which they discuss their expectations around this unfamiliar practice and an “after” segment where each reflect on their individual experience.  Listen in, as this episode is out of this world!

About Leah, Samantha, and Cristina // @toneitupleah @tiu_sammo @active.cris_

These strong, fierce ladies are all friends who met through Instagram through the Tone It Up community (aka our most successful, online relationships!).  In August of 2017, they took a girls’ trip to Las Vegas where they experienced all that is Magic Mike Live (if you haven’t seen this show, book it ASAP.  #yourewelcome ) and witnessed the debauchery that is Vegas pool parties together.  Realizing that they travel well together and can can share one bathroom if needed, the four decided to do it all over again.  In 2018, they decided to make this trip an annual to-do and booked a trip to Palm Springs to experience a much needed girls’ getaway and headed to the Integratron.  Lora also recorded several podcast episodes while at the AirBnB with the girls that you can find here (Whole 30 Q&A & Insights) and here (eliminating your fear of the free-weight section)… talk about efficiency!

<– Homemade dinner (taco

night)

–> Recording session (with palomas!)

About the Integratron // www.integratron.com

The link above will do a much better job of explaining the history of this infamous structure as well as its creator.  My advice – BOOK EARLY!  Reservations are required, and we booked ours about 3 months in advance.

Show Notes // All The Pictures

The No Reservations – US Desert episode with Anthony Bourdain (RIP) and Josh Homme (Queens of the Stone Age) is below:

https://youtube.com/watch?v=c_D6eRePtao%3Frel%3D0%26start%3D1376

And now, here are all the pictures from our own adventure:

Walking in was eerily quiet.

Some rando art.

Proof that we were here. The girls in front of the Integratron.

Chillin pre-sound bath in the hammocks.

The cutest “entrance” ticket.  I think it’s a good reminder, quite frankly.

Because you have to take a selfie in the selfie mirror.

The oculus within the Integratron (aka looking up at the ceiling).

The mats that you lay on.  Also, extra blankets are provided, if needed.

Quartz Crystal Bowls

The shrine designated to no specific god or higher being.

Aliens?