December Goals: Finishing 2017 with Strength

Friday, 1 December 2017




So I'm back to blogging hehe... CONSISTENTLY.

Personally, I've been feeling a lack of something, and writing brings that something ya know? I LOVE making feelings come to life, I LOVE sharing my heart, and honestly pouring my thoughts, heart etc onto this corner of the world wide web is my therapy in many ways.

So why not kick off the LAST month we will ever have living in 2017 with clarity, commitment and focus? Who says you have to wait until the new year anyway?!

As I head into the home stretch of the new year, I know without a doubt, how I finish is determined by my focus + clarity. I read recently that goal-setting is really important for 5 reasons:

1. Goals give you focus.
2. Goals allow you to measure progress.
3. Goals keep you locked in and undistracted (love this one!).
4. Goals help you overcome procrastination-- DEFINITELY need a little help in this department.
5. Goals give you motivation.

So here we go...

December, you're going to be over before I know it. Another trip around the sun will come to completion, and 2018 will be in full swing. But before you leave, I have a few things I want to accomplish.



Health + Fitness Goals:






1. Drink enough eater everyday (currently severely lacking in this area and I can see it in my skin elasticity + hydration)... for me I'm committing to 4 Q a day. (2 large water bottles here)

2. Finish the last 2 final weeks of Hammer + Chisel (ALMOST finished woo hoo!!) Interested in learning more about my bootcamps, email me: courtney@sownwithstrength.com I love love love helping people find balance with food + fitness. Then launch back into Insanity Max 30-- need a little more cardio in my life, and I won't lie my legs have never looked better on that program heyyyy ;)

3. Follow my PCC eating plan which allows me to live balanced, but focuses on enough of the right foods in my life-- super important to steer clear of my past with binge eating.

4. Check in everyday to my virtual fit bff club and lead my girls by example.

5. Run 3-4x a week + build mileague. I miss running-- but I need to set the goal or it won't happen.

6. Eat whole foods, no more processed foods (I know this affects my hormones and with trying to get pregnant everything matters)


Personal Goals:





1. Blog once a day even if it's just recapping my day-- I personally want to use this as a diary of sorts so I can see what I was doing when to get what results! Sometimes I look back at pics and I'm like how did I do that?! What was I eating? doing etc? This will be either super embarrassing by sharing the real behind the scenes or it will be enlightening + helpful. Hopefully the later hehe.

2. Finish two books: Girl Code + The Obstacle is the Way.

3. Shut my online life off when husband walks through the door. (Self-confessed work-a-holic here) Needing to be more intentional to shut off... this will reduce anxiety and constant attachment to the world.

4. Wake up at 5 am for my quiet time, business development + to set my heart + mind right.

5. Go out on a date with my husband every single week at least once if not as many times as he'll take me out hehe ;)

6. Positively encourage 2 people privately every single day with an intentional message.


Welp, for now those are my goals eeek!!

What are YOUR goals going into this new month??

I'm so excited to hear!

Live Sown with Strength,
Courtney



Top 4 Healthy Breakfast Ideas

Wednesday, 25 October 2017

I LOVE Breakfast.

Like if I had to pick one meal to eat for the rest of my life, Breakfast would be my go-to EVERY TIME. I told ya, I LOVE breakfast. Mostly because growing up, my dad was the KING of breakfast for us before school. His breakfast menu would range from the most amazing pancakes, to french toast, to eggs/bacon/cinnamon rolls... I mean we truly ate like Queens + Kings. I loved it. Thanks dad ;)

So, obviously breakfast is not something I was willing to negotiate on quality when it came to creating healthier eating habits. Breakfast would continue to be a staple for me, so I needed to get creative with my recipes! And I want to share them with you because I see everyday women coming to me asking to see results but a lot of them are SKIPPING breakfast all together-- WHAT?!?! Not sure how that happens as I'm SUCH a bfast person.... but if that's you, please, please know that that can actually be hindering your progress. You may be stagnant with results or even at a plateau unsure how to push past. Most of your progress depends on your metabolism. Skipping breakfast can negatively effect your speed of your metabolism... so let's get ya eating breakfast! And below are my FAVORITE options!! I promise even the non-breakfast eater will fall in love with this meal!


Egg White Veggie Scramble



Ingredients:

3 Egg Whites
1 Whole Egg
1/2 Cup of Diced Cherry Tomatoes
1 TBSP of Diced Onions
1/4 Cup of Bell Pepper
1/4 of Sliced Avocado
1 tsp of Coconut Oil

Recipe:

1. Heat Coconut Oil in Sauce Pan.
2. Pour + Heat the Diced Veggies.
3. Pour the Eggs into the pan. 
4. Scramble mixture until thoroughly cooked.
5. Take off heat + place on a plate.
6. Top with sliced Avocado.
7. ENJOY!

Containers: 1 Red, 1 Green, 1 Spoon, 1 Blue



Chocolate PB Protein Pancakes w/ Chocolate Crunch Frosting



Recipe for the Chocolate Pancakes: here.
Containers: 1 Purple, 1 Red, 1/2 Yellow, 1 Spoon


Cinnamon Apple Oatmeal






Ingredients:

1/2 cup of Dry Instant Oatmeal
1 dash of Cinnamon
1 Apple
1 TBSP of Peanut Butter
1 TBSP of Greek Yogurt

Recipe:

1. Boil Hot Water
2. Pour the water + stir it into the oats.
3. Dice the apple.
4. Dash some cinnamon in the oats.
5. Stir in the PB.
6. Top with dice Apples.
7. ENJOY!

Containers: 1 Yellow, 1 Purple, 1 Spoon


Chocolate Almond Spice Shakeology Smoothie



Recipe for the Almond Spice Shakeology Smoothie: here.

Containers: 1 Red, 1/2 Yellow, 1 Spoon

I hope you enjoy these options!! Feel free to share! 

xx Courtney

live sown with strength


Favorite Fall Boots

Monday, 23 October 2017

Fall is here.

The leaves are turning colors, the air has a chill to it and the shops have holiday decorations out. My heart is so happy. Living in another country, the holidays can always be the most challenging time of the year. You Face-Time family wishing you could have a piece of that three-holer cake your grandma makes. But you smile, say hi as they pass you around and then after chatting with them all, you hit the end button.




But there's something comforting about watching the seasons change, knowing my days overseas are also progressing + summer will come back around again. Plus who doesn't love a good oversized chunky sweater + hiding the extra cookies you snuck last night with a cardigan?! ;)


Apart from the weather change, I LOVE the fall/winter attire of clothes. I always have. I guess because I'm a taller girl, I love how small a big fall sweater makes me feel. Or how comfy those winter sweats are. Another fall staple has been these ankle boots I bought two years ago. I've gotten SO many questions on Instagram about them, that I thought why not link a few look-a-likes + blog about it right?!









So these boots are comfortable, easy to walk in because of the thick heel, make my legs look long and lean, and they fit for fall, winter and I even wore them with shorts for a sassy concert date with hubby this summer! I am obsessed and if packing them in my suitcase when they weigh about 3 lbs each and I only have 60 pounds of luggage space for the year doesn't say it... then I don't know what will ;) 

Get yourself some. You won't regret it! 


Similar option from H&M

Happy Fall Shopping Loves! Comment below if you want to see more of this! Would love to share <3 nbsp="" p="">

xx Court