Self-care has become SUCH a buzzword the past couple years. Which is AWESOME, because it is truly great!—But, it also incorporates much, much more than a bubble bath and face mask (though, we love that to!). It’s all about caring for your mental, emotional, and physical aspects of your health so you keep changing the world and living your most empowered, confident life.
 
Here are PLENTY of options for your self-care practices to try out this weekend and into the next week!



​PHYSICAL:
-Destressing activities
-Moving your body (whether it’s hiking, dancing, stretching, lifting, or otherwise)
-Food: your balance of nutritious and comforting foods
-Sleep (get those Zzz’s, girl!)
-Hydration
-Physical wellbeing
 
EMOTIONAL + PERSONAL:
-Coping mechanisms
-Checking in with yourself
-Phone-free time
-Understanding your feelings (whether that’s just saying “thank you, bye” to them or needing to work through them)
-Time alone
-Creating core values (what are your non-negotiables in your life?)
-Journaling
-Music
 
SPIRITUAL:
-Meditation
-Prayer
-Gratitude practices (writing it down, saying them out loud)
-Creating a practice or routine
-Random acts of kindness
-Time in nature (“treebathing,” hiking, bare feet in the grass…)
 
SOCIAL:
-Time with friends
-Celebrating
-Volunteering
-Good support system
-Boundaries: setting them AND respecting them
 
PAMPERING:
-#TreatYoSelf
-Massage
-Bubble bath
-Candles/essential oils
-Face mask
-New hairstyle
-Mani-pedi
 
HOUSEHOLD + PRACTICAL:
-Budgeting
-Chores (what. I know. I know.)
-Organization
-Home safety and security
-Purging + donating

​Let us know in the comments what you're going to do for your self-care practices this week! 

I recently hosted a home spa night for the ladies in my weekly networking group (we’re a small, but fierce, tribe of women, so having monthly events just for us is really powerful and connecting!). My dream, obviously, is an Upper East Side budget for spa activities to spoil my loved ones rotten, but right now I still get to live the thrill and challenge of events that are fun, relaxing, glam, and friendly on the wallet.
 
SO! Armed with a budget and a fierce mission to help these women feel pampered, I set out (to Target, Dollar Tree, Ulta, Pinterest, and beyond…)!
 
THE SETTING:
- Firstly, wine and cute sparkling waters were essential. I did ask people to bring a drink to help contribute and because honestly, when hosting, it puts my mind at ease--that way everyone has something they’re sure to like! I also went a tad crazy on fruits/veggies and a charcuterie board (which, no, is not typically budget-friendly, but was a collab of leftovers and amazing steals I found…it probably deserves it’s own blog post…#charcuterielove).
-I cleaned my house hardcore to ensure dust/dog hair/any dusty distractions were kept to a minimum, since it’s #reallife and not an actual spa, ha! Turned the lights slightly low, put The Devil Wears Prada on TV quietly, and set up two essential oils diffusers (I used Gathering by Young Living in one, and a mix of Lavender and Eucalyptus oils in the other) plus lit a ton of candles all around the rooms.
-My plan was to have a Crock-Pot full of hot towels waiting for the women to “Ahhhhhhhh” relax right when they walked in the front door. Joke’s on me: it was still 103 degrees at 7pm. Oh. My Gosh. The plan quickly changed, and while I still kept the Crock-Pot of hot towels for later in the evening, I quickly doused some of the towels in water, rolled them and threw them in the freezer, along with several drops of lavender and peppermint to help calm and cool them when walking the door, instead. Pretzel shockingly isn’t the best butler, so I answered the doorbell every time it rang, cool towel in (a cute bin in) hand!
-I truly believe in the power of plants and flowers, so had several bunches of hydrangeas around my house (which now is a pretty standard self-care practice for me, as I find they help with managing my depression and anxiety). They helped set a warm, loving, relaxing tone.
​
-One of the only things that irks me about hostessing is late minute cancellations or people who don’t RSVP. But someone attending and not being prepared for them is super <gasp> to me, and as every woman deserves to be pampered whenever the heck they get the chance, I thought the simple and nice thing to do was set up a little “station” for each of them (for those who couldn’t make it, the foot soak bins made an easy way to deliver the stuff to them later)
-I set everyone’s spa bins around my couch, comfy chairs, and fluffy pillows in my living room, so everyone had a good place to sit and chill while soaking our feet, doing face/eye masks, and enjoy the yummy treats.
-The kitchen table became a nail bar, with soaks, a myriad of polishes, and plenty of nail files etc, and bar area hosted the food & fun drinks.
 
THE SPA SUPPLIES:
My first stop was Dollar Tree, because, since it was going to be between 9 and 12 women, we couldn’t all soak our feet in my tub (YET! Ha!) at the same time, and I wanted plastic bins they could use so we could do it all the same time while chilling in my living room. It also made it handy for them to take home and continue the ongoing self-care. I honestly had incredibly low expectations of what would be available but was proven greatly otherwise!
At Dollar Tree, I ended up getting:
-Plastic bins for foot soaks, which I personalized with their names in sharpie
-Gel eye masks in blue, green, and pink, that I cleaned, then kept in the freezer until they arrived and they got along with their cold towel
-Bath slippers in white and pink
-Kleenex with inspirational messages on them; I usually get these at Target, so it was exciting to find them here…they says things like “find your fierce” and “you’ve got this!”
-All kinds of pretty nail files and buffers in mermaid, glitter, and floral prints
-Several nail polishes; I own plenty, but wanted extra for the ladies to take home if they fell in love with a color. I was blown away actually by the quality of the LA Colors ones! One coat handled it!
-24 microfiber towels that I used for the Crock-Pot and surprise cold essential oils towels (washed obviously beforehand)
-Mini-loofahs: I wasn’t planning on these, but they came in really fun colors and were a great addition to the take home baskets, or if they wanted to scrub the foot soaks off a bit more (also pre-washed, and then added a drop of peppermint oil to them)
-Colorful headbands to keep those little wisps away while face-masking
-Calm, Restore, and Cool mini candles that made a perfect addition to the take home bins, as they were classy blue containers and smelled wonderful!
 
At Target I got:
-Pantene Intense Rescue Shots: I’m very, very in love with these and highly recommend them. They smell incredible and make my hair really soft, so I thought they’d be a fun addition!
-Dr. Teal’s Pure Epsom Salts Soaks in Soothe&Sleep, Restore&Replenish, and Relax&Relief. They are hands-down my favorite soaks ever. They’re an amazing price, especially considering how pure they are and the benefits I feel from them. At the party, the ladies chose one of the three for their foot soak, and then I gave them small Ziplocs to take home of any of them they wanted to try. I cannot speak highly enough of Dr. Teals and should probably try to get sponsored by them, ha!
-Lotions: I have an insane amount from my Bath&Body Works obsession, but wanted a couple more simple scents, so got the Argan Oil & Lavender from Love Beauty & Planet (I love this brand!) and Soap & Glory’s Buttercream
-Face sheet masks: Not going to lie, they sell these at Dollar Tree but I was too nervous to try them. I’ve got fairly sensitive skin and fully believe in paying a bit more to find brands that work well for you…and you know, don’t cause full hives…so I stuck with brands I know and love from Target. Two of my favorites are Shea Moisture Instant Hydration Gel Masks (several charcoal and several coconut oil), and YesTo brand (several coconut and several cucumber). I happened upon these being on a great deal at Target where you got a gift card for buying $25+, which I think they run pretty often for beauty products, so check out your options there.
-Undereye masks: I’m lowkey (or not so lowkey…) obsessed with these. No idea if they actually do anything for me, but they feel damn great. My favorite is the Que Bella brand. Three masks for under $3, yeah please.
 
At Ulta I just restocked one of my other weird beauty obsessions: Mario Badescu face sprays. These are fun for after doing face masks (on the regular, I use mine in the morning after washing my face, and anytime I need a refresh mid day because I am one sweaty, hotmess lady). They all have aloe in them, and I love the rosewater, cucumber/green tea, and chamomile/lavender ones! Also, they sell them at Macy’s. And on Amazon…let’s be honest, because I hate Silicon Valley traffic, that’s usually where I order them.
 
Once the ladies arrived and we all stopped melting from the insanely hot day, we gabbed and ate some snacks, made sure everyone had some type of drink in their hand, and then filled the foot soak bins with hot water + their choice of soak, slapped some face masks on, did our nails, and reminisced on rom-coms. It was so great to see how excited everyone was just over simple indulgences like this! :D
 
One of the most amazing things was seeing these women truly relax and feel comfy….how many of us hide our real skin and face and hair on the daily is wild. I mean, not judging obviously, mascara is my homegirl. But it was incredible to see everyone’s natural beauty and coziness with each other! Spa nights can be incredibly fun, indulgent, pampering, and fab, no matter the budget or the time. Let me know your at-home spa tips!

Join Kavita Melwani, Rosetta Chow, Karen Middelstadt, and Laura Voss at a hands-on half-day retreat to harmonize your body, mind, and spirit through radical self-care.

​You'll get to learn and try out techniques for your beauty and appearance, your mental health, and your physical wellness journey! 

A powerhouse friend and I for quite awhile have been talking about starting a podcast together. We are both fitness junkies, La Croix addicts, and spiritual gangsters on a journey to be more connected and in tune every single day. We want to share that journey (as well as fun tips like our fave books, music, makeup, powerhouse feminists, and more) with you! Check us out here and give us your feedback and ideas! I could not be more excited to start another leg of my journey, to reach more lives, and to share our ideas around the globe! Big love! 

April is Sexual Assault Awareness Month. At Oh My Fitness we are incredibly passionate about this topic (whatever words are most extreme than "incredibly passionate" are actually much more accurate!). Though we recognize it's not a fun or light hearted topic, it's certainly one we need to discuss more to protect and save those who are trying to recover from such horrific acts. Every woman deserves to feel like the exceptional human she is. For more resources on how to help or recover, check out the NSVRC, and consider  purchasing one of our Women's Wellness Planners, which donate to women's programs. Oh My Fitness owner, Laura, shares why she's beyond fired up to help end this violence and remind every woman she's a freaking powerful, deserving, worthy, valued badass.

My Truth.

Originally posted on LaGoesWest.Wordpress.com fall 2016

This is, now, my truth.

Not too long after starting my own business, I was at a networking event. This was something I was doing 3-4 evenings per week at that point, to try to get to know people in this place completely foreign to me, after making the insane leap of starting my own company (with very little money, connections, or gameplanning) so soon after moving most of the way across the country from my friends and family. This networking event seemed like any other at a swanky professional club in the valley. I was dressed conservatively and professionally in a nice shirt and slacks, trying to stay close to the couple people I did know, while talking to new possible connections and colleagues. I had 1 glass of wine then switched to soda waters just to keep having something to do with my nervous hands. Unlike most events though, this one changed the course and depth of my life forever. Because at this event I was drugged and raped.
I don’t think I can describe to you how many times I just tried to type that sentence. How unbelievable it still feels to me every time it comes out of my mouth talking to a close friend or to my therapist.
I’ve been through a lot of truly tough things in my life (my life overall is so incredibly blessed, sooooo fortunate, that I really try not to dwell on the challenges), from family members and really close friends dying, health struggles, job changes, picking up and moving across the country when I thought I had my life pretty mapped out where I was. And though those things are truly challenging, and I would never minimize them to anyone going through them, this trauma has been much…different. Much deeper and rattling. You see, through those other hard times, I still knew sort of knew who I was deep down (as much as a young person can, right?!). I may not have the job I want, but I could find (or create) one to succeed. I may not have my amazing friend right by my side any more, but I could share memories of her with my other girlfriends and talk to her in my own way. I couldn’t instantly heal my stupid health issues, but I could try my best and to listen to my body. I could meet people in my new home and put one foot in front of the other. I could see challenges and struggles as times to offer it up and see an opportunity for growth. But rape. Rape strips all of that from you. Because when some asshole deems you as less than human (as someone must to be able to in order to try to destroy someone in this way) you question it too. Who am I? Am I really a beloved and worthy human being? Do I deserve love, happiness, or even to live?
You see, it’s a big, ugly ghost that follows you around every damn day. A ghost made of both who you thought you were and you used to be, and of all the dirty, unworthy, shitty thoughts you carry within yourself now. It taunts you every single day. It’s an evil unlike any other. Nothing I could have had nightmares of would have come close to the terrifying, shaking doubt of this. Nothing has tried to steal my identity and self worth the way rape has. Nothing.
For me, it was also the one type of hardship and evil I thought I had total control over. I couldn’t control death, or the happiness or job security of people I loved. I couldn’t control some of the giant disasters happening in our nation. But I could damn well make sure I was never raped. I was confident! Aware! Careful! See, I was the girl at age 15 as a black belt in martial arts school teaching women how to keep this from happening. I was yelling to the women defending themselves against a fake attacker in our classes to fight harder, that their life was worth it, that they COULD survive and beat his ass.
And they did. And their life is. And they CAN and DID and WILL survive.
I thought, on my worst day, it was an evil I’d have to fight off. Never did I think it was an evil I’d have to recover from. Cope with. Lose myself in. Daily look in the face and tell it hasn’t beat me.
That’s the level rape affects a woman. It’s realizing evil will find and try to decimate you no matter how you prepare for it. Imagine yourself waking up every single day trying to convince yourself you’re just worthy of walking on this planet, much less, worthy of accepting and being loved, happy, or successful. This is why, my dear friends, I cannot be silent in this time of political and social turmoil. Before a few months ago, I really thought I was recovering from this trauma pretty damn well. Then Brock Turner happened. Then the Donald Trump happened. Which turned into more discussions of Bill Clinton. Which made me want to curl up in a ball and hide forever and regress in the healing process. But I can’t do that (even though girrrrrrrl, it’s so damn tempting many days). We all have our causes. And for me, I simply, 110% refuse to accept that our country is okay with anyone leading our nation who is okay with assaulting women or being an accessory to assaulting them. I will not be silent about that. #sorrynotsorry. We deserve better. Don’t we?? Even on my worst day, I will fight for that. If not for me, for YOU. Always. Rape can try to take everything from me. But it won’t. I damn well promise you…
There are definitely days where I grind my teeth into (apparently complete) oblivion, get stress migraines that floor me, that I drink too much wine to cope, that I cry trying to read myself affirmations in the mirror that just acknowledge I’m a worthy human being and have to do my mascara for (ugh!) the 4th time, that I cannot sleep because of such nightmares and anxiety, that I pray to just somehow help me find a light in this somehow, some kind of reason this possibly could have happened to me, so that I can keep going and press on.
Some days, aka today: all of those things are my truth. And you know what, it’s shitty, so freaking shitty, but it’s okay.
Because literally nothing else I have ever or will ever encounter, will ever be as demolishing as this. Will never spark such a fire and passion and anger and path in me the way this has. Assholes, beware: your time is limited. We will face you. Survive you. Beat you. You don’t own us. You don’t own me. And not for much longer will you get away with treating a human being as anything less than the perfect, incredible person they are.
To my fellow survivors, thrivers, risers out there: Let’s acknowledge that some days blow. I think, honestly, that’s the biggest lie I tell myself: that healing from this stupid insanity was and “should be” 1-2-3-4-5, when in fact it looks much more like 1-2-3-2-3-2-1-4-3-2-4… If I’m being truthful, I think my rape will always haunt me. But I’m counting on the fact that I am one damn strong lady. It hasn’t broken me yet, and haha you fucking asshole—it won’t. I will not feel like super woman every day. But you know what, every gosh darn day, I’m alive. I deserve to be alive, and I have a lot to do, a lot of people to help. So fuck you. I’m getting outta the fire alive. And I’ll never stop fighting to help others do the same. You are worth it. Every damn day, girl. Don’t, please don’t, stop fighting. Rise. Fight. Show them the fire I KNOW you have in you. It lights all of our paths, and that’s what we need today. Even if some days we are trading who lights or holds the fire, there is always a path.
I have that fire, and literally most days, that’s what I see as the only possible “positive” or “reason” to come of this mess. I’m unapologetically sassy and combative now. Bye, Laura of yesteryear who just smiled to please everyone, this current girl ain’t got time for that. We have major issues to handle. We WILL stay in the fight till the final round. As Mandisa says: you might be down for a moment, feeling like it’s hopeless, but that’s when it reminds you, you’re an overcomer.
Don’t quit, don’t give in, you’re an overcomer. I believe in you. Whatever your struggle, your calling, your personal fight, I so very much believe in you and your journey. Press on. I hear you, I love you. On your brightest day, on your darkest day, I love you and I am here for you. Because you are worthy. No one will change that, ever.
​
But really, okay? (‘ Cause I see you, girl who is just like me, shaking her head like this is for everyone else. You are worthy. EVERY. DAY. Whatever your journey or your struggle. You freaking rock, and you have such an incredible purpose.)


P.S. Sassy Laura says: You fucking deserve this. Don’t run and hide. Fight with me. When darkness comes to town, we will trade off being lights. Because we are survivors, who are completely worth it. Don’t forget it, okay? Now let’s go. We have a lot of work to do! 

Hello hello!
 
I don’t know about you, but I am SO glad summer is on the horizon! (I know, I know, I live in Northern California, but we had more rain and winter-like weather here than you’d expect! HA!). As such, I thought it was time to share some of my favorite quick hairstyles that are great for summer, but even more amazing for workouts year-round!
 
…because your hair flopping in your face or getting stuck on your neck truly distracts and annoys you when you’re killing it in your sweat sesh, right? Have no fear, here are four of my go-tos that anyone can do (like, really. I have no hair skills to speak of and am ever thankful for my amazing hairdresser and for girlfriends who don’t mind when I beg them to curl my hair for me. So if I can do these, you can totally handle them!).
 
Note: You could definitely make these look way better if you took more time to do them. I literally threw these each into place in less than 1 minute as we were shooting photos and changing backdrops, and that’s about realistic for how much time I’m willing to spend on gym-hair.
 
 
THE TRICERATOPS:
My bada** name for this triple bun style! Who doesn’t want to feel more powerful in the gym, right? This style is great for any length hair, but extra handy when you have shorter hair, lots of layers, or think any amount of flyaways is super distracting (ME!).
Tools needed: 3 medium size hair bands
Note: Depending on hair thickness and length, you could do more or less of these. Three is about right for me. For reference: my hair is super thick and reaches just past my shoulders.
To-do: Gather about one third of your hair at top and wrap into a bun, securing with band. Follow suit with next portion, and the third. I wrap my buns super tight so there’s no chance of them slipping out, and love that this one stays really secure. It’s also a comfortable to do floor work with, since they’re lined up and you can lie flat back on them.

​THE DUAL FRENCH BRAIDS:
This one looks much more impressive than the skill it takes (I would know.), and I like adding a headband to it to keep from falling apart in case you didn’t braid tightly enough.
Tools needed: 2 small hair bands, optional headband (this one is Lulu Lemon and actually fits my large head!)
Note/to-do: Haha, it’s cute if you thought you were going to get a tutorial on how to French braid. At 27 years old, I still don’t do it correctly (always do them backwards, somehow? Maybe just my left handedness?!), but here’s a great link on how to! After you do that, I simply slip a flat headband on (so I can still wear my Beats over it) and get my movement on!
 

​MESSY BUN BRAID:
This is probably actually my favorite style. I’ll wear it for days at a time (thanks, dry shampoo! My favorite two affordable superwoman brands: Not Your Mother’s and Dove. Fun fact: I’ve noticed a trend where I always buy products with “volume and fullness” in the name as if my hair wasn’t enough of a lion’s mane, but hey, I’m from the Midwest/south, where we believe the bigger the hair, the closer you are to God.)
Tools needed: Just a smidge of patience, 1-2 large hair bands
Note: I used to look at this one and think “no way!,” but I promise it’s super easy.
To-do: Flip yo’ head over and gather a small section of hair from nape of neck. Start a small French braid (yeah, scroll up again if you need help with that part), until you get about halfway up your head. I generally braid it pretty tightly, then gather the braid with rest of hair, flip my head back over, and quickly toss it all into a messy bun. Boom. Incredibly fast and messy, and yet totally cute.

​MINI-BUNS!:
Okay, fine, so this one is equally my favorite. It’s so fun and versatile (read: also a style I do when going to music festivals or needing to channel my creative side.), and probably the quickest style to complete.
Tools needed: 2 medium/large hair bands depending on hair length/thickness and a big goofy grin
To-do: Split hair in two. Gather one side into tight bun. Secure with band. Repeat. Done.

​I hope these help you kill some workouts and the summer heat this season! Be sure to let me know what you think or if you have more suggestions for great, easy workout hair!

Ahh, resistance bands. My favorite versatile piece of workout equipment! Whether you're traveling and don't have room to pack anything/a hotel gym, or you want a deep stretching session, or a really good workout! Yay!

For this workout, feel free to use either a long flat band (like what I'm using), or a long band with handles that you could wrap to make tighter. 

Do the circuit 1-3 times depending on how good of a workout you want! 

Click here to get your resistance band flow on! 

I am all about cook-ahead breakfasts. As I have a lot of 4am mornings, I don't take much time to prep breakfast or get ready, so bites like this are perfect! They're incredibly easy to make, and give me a lot of protein and nutrients to start my morning!
​Note: I used to do a lot of bell peppers and tomatoes but am recently on an Ayurvedic medicine based food plan where I avoid the nightshade family & add foods like turmeric to decrease inflammation in my body. Feel free to sub in whatever veggies and spices you want to make it tasty for you! :) 

INGREDIENTS:
10 eggs
3/4 cup chopped kale
1/2 cup spinach
1 tbsp green onion
1 glove garlic
Pinch of salt 
Pinch of pepper
1/2 tsp turmeric
1/4c chicken broth
Coconut oil spray
Parmesan cheese

RECIPE: 
Preheat oven to 375. Spray muffin pan with coconut oil spray. Combine all ingredients (except cheese) well in bowl. Pour into pan and bake for 15-20 minutes until just a tad bit brown on top. Makes 10-12 quiches. (I like to add my parmesan cheese in the morning when I warm the quiche up). 85-95 calories per muffin.