The cutest, most intagrammable bathroom at @oakley The cutest, most intagrammable bathroom at @oakleyfishhouse 🐠 I had a great dinner tonight and can’t wait to share some of the pics tomorrow. Seriously, loved every dish! Until then here I am looking like a cat burglar 😹
Cookie Jar Bakery 🧁🍪🍩😍 on Monmouth Str Cookie Jar Bakery 🧁🍪🍩😍 on Monmouth Street in Newport, KY. 
We’ve driven past this place so many times and finally decided to stop and pop in yesterday and I am SO GLAD we did. They have the classic bakery vibes that just makes me think of my hometown and the quality is 💯. Plus we got this entire box for $10 🙌🏻. 
I highly recommend checking them out. You can get some treats here, coffee at Trailhead and then wander down to the Levee.
Low-quality selfie for a high quality day. A woman Low-quality selfie for a high quality day. A woman... a Black and Indian American woman as VP! Thank you Madam Vice President Kamala Harris for breaking this glass ceiling and for all the women who made it possible. #stillwithher
Açaí you! This açaí smoothie bowl from @cincya Açaí you! This açaí smoothie bowl from @cincyacaibol was so fresh and the pick-me-up I needed during these gloomy winter days. Is anyone else craving all the fresh fruits & veggies rn? 
——
@cincyacaibol operates over in the west end and is run through delivery or carry out that is brought to your car. But they have plans to open a storefront later this year 😍🙌🏻 #cincyeats #cincinnatiblogger
I AM A MAN. When Black sanitation workers in Mem I AM A MAN.  When Black sanitation workers in Memphis took to the streets in March 1968, they carried signs stating: I AM A MAN.  The purpose of the strike and march was to take a stand in favor of fair wages and better working conditions after the death of two sanitation employees, Echol Cole and Robert Walker.  This strike was a focal point of the Civil Rights Movement and Dr. King joined to show his support. This is where he gave his last speech, “I’ve Been to the Mountaintop.” He was killed the next day.  The "I am a Man" Plaza is located next to Clayborn Temple in Memphis. The area includes a sculpture along with a wall listing the names of those who participated in the strikes.  We’ve come far, but there is still more to be done. #MLKDay
GIVEAWAY 😍🥳🤩 Sometimes self-care means ga GIVEAWAY 😍🥳🤩 Sometimes self-care means game night & takeout. 🙌🏻 Ryan and I love Gold Star & decided to mix things up and try some items other than chili. The double decker sandwich was so good 😋 plus the garlic parm fries are 💯. / ad 
You can win a $25 gift card to @goldstarchili to make dinner time easy peasy.  To enter:
Follow @goldstarchili & me.
Comment the food emoji that relates to what you’ll be ordering 🍔 🍟 🥪 & Tag a pal you’ll be sharing with.  Not associated with IG. Winner will be picked randomly on Monday 1/18. #goldstarchili #cincinnatibloggers
Sunday self-care 😌 I have seen so many jokes th Sunday self-care 😌 I have seen so many jokes the last week that everyone has given up their #dryjanuary resolutions because of recent events. And yes, the jokes are funny, but I also believe that alcohol just makes stress even more stressful. 🙃 so if you’re participating in dry January or just trying to cut back alcohol in 2021 then the post at my #linkinbio has some tips to keep going.
Happy 2021 ☺️ / If you haven’t yet, let me r Happy 2021 ☺️ / If you haven’t yet, let me remind you to refresh your professional accounts/brand. By this I mean:
• updating your resume (even if you’re not looking!)
• update your professional site (if you have one - I use @squarespace)
• update LinkedIn (update your experience & any projects you’ve led in the last year, use their featured section to highlight the work you’re most proud of, etc.)
• create a folder where you can save “wins” for the upcoming year like emails from your boss when you’ve done great work, media coverage, recap decks, etc. 
• update your headshot 😌 I shared this on stories a while back but if anyone is interested I’ll make a Reels showing how I used my iPhone & Canva to create a refreshed headshot for LinkedIn & my social accounts 
• what else have I missed? Anything you do at the start of the year to get your professional spaces/work in order?
I’ve likely shared this one before but I always I’ve likely shared this one before but I always find this message to be inspiring. I personally find the coming months to be so bleh and dreary and it really makes me feel gloomy, so I’m reminding myself how much inner strength we all have. Everything that has happened in your life this far, you’ve made it through. 😌🙌🏻 #lovethecov #happynewyear
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Casey La Vie

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Fitness, Wellness · April 16, 2017

10 Whole30 Tips

This Whole30 survival guide is full of tips, tricks and meal ideas. to make your Whole 30 a success.

Meal Plan
This is a must! Normally, when I grocery shop for the week I have a general idea of what I’ll want and how much food to pick up. But, on the Whole 30, that shopping style didn’t work well for me. Instead, I would plan out all of my meals for the week and determine exactly what I needed. Typically I would plan a dinner and eat the leftovers for lunch the next day. Breakfast always involved eggs. By planning my meals out completely, I had everything I needed on hand and prevented myself from caving into something unhealthy just because I didn’t have enough W30 food to go around.

Utilize Your Freezer
Speaking of meal planning, make sure to prep some extra protein and store it in your freezer. One of my favorite freezer friendly proteins is meatballs. I prepped a ton at the start of my Whole 30 and didn’t even need them for the first two weeks. During the third week, I realized I was going to need to make a grocery run unless I had something else at home. Luckily, I had frozen meatballs that were really easy to warm up and pair with a sugar-free marinara sauce and some zucchini noodles. Meatballs are super versatile and if you keep the seasoning neutral you can use them in a variety of dishes. Also use your freezer to store some extra frozen vegetables like cauliflower rice, stir fry veggies, or whatever else you like. I’m personally used to eating fresh veggies, but it’s always good to have extras in the freezer for emergencies.

Stock Your Office Snack Supply
While it’s easy to remove temptation at home, it’s not so easy to avoid it at work. Turning down free cake is tough, but if you can grab a few slices of dried fruits or nuts at your desk, it might make turning down those sweets a little easier.

Have a Go-To Fast Food Meal & Plan Ahead for Restaurants
Here’s what you can have at Chipotle during Whole30: Carnitas meat, lettuce, salsa, tomatillo green chili and red chili, and guacamole. It ends up being a very satisfying meal.

Prep Your Fruits and Veggies
Don’t just buy your vegetables and fruit and toss them in the fridge. Slice, dice and prep your fruits and vegetables (when it makes sense.) For me, that means slicing my carrots, bell peppers, radishes and celery. I will also rinse my fruits so they’re ready to eat. And I’ll prep out any salads, by chopping up romaine, cabbage and kale. Having healthy fruits and veggies on hand will make it that much easier to enjoy them.

Drink Tea
You can drink herbal caffeine-free tea after dinner to help prevent late night snacking.

Keep Active
Getting workouts in is still just as important while you’re going through a Whole30 diet. I found it so much easier to squash those sugar cravings when I was hitting the gym.

Remove Temptation
Clear out your pantry and fridge from all non Whole30 compliant foods. It’s so much easier to resist when temptation isn’t easily available.

Reward Yourself Regularly
How can you reward yourself regularly throughout the 30 days? Maybe it’s trying a new interesting Whole30 compliant recipe or treating yourself to a small gift.

Find a Friend
Following Whole30 is SO much easier if you’re not going through it alone. I found it easier and even fun to try Whole30 with my boyfriend. There was someone to help keep me on track and it also gave us a competitive reason to follow through.

Have you ever completed a Whole30? What tips helped you get through it successfully?

This Whole30 survival guide is full of tips, tricks and meal ideas. to make your Whole 30 a success.

In: Fitness, Wellness

join the club

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Comments

  1. Tamara says

    May 26, 2017 at 3:03 am

    Excellent tips, Casey!

    I haven’t done “Whole 30” because I feel it is too restrictive for me.

    If I have to go without so many things, as least I want my cheese, edamame and maple syrup!!
    However I cut out pretty much all white carbs which already is huge for someone who loves their chocolate cake, pizza and pasta!
    I documented my journey in this year’s A-Z Blogging Challenge:

    https://www.pinterest.com/tamaragerber/a-z-blogging-challenge/

    Reply
  2. MANDY says

    August 27, 2019 at 4:19 am

    Just finished my first Whole 30 and liked it so much I plan on sticking with about 80% of the program going forward. The biggest surprise was being able to enjoy healthy fats without gaining weight. As a long time calorie counter, I was pretty nervous about all that ghee, olive oil, almond butter and almond oil, half expecting to blow up like a helium balloon. My old lady skin has really benefited, I can already see a difference.

    Reply

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The cutest, most intagrammable bathroom at @oakley The cutest, most intagrammable bathroom at @oakleyfishhouse 🐠 I had a great dinner tonight and can’t wait to share some of the pics tomorrow. Seriously, loved every dish! Until then here I am looking like a cat burglar 😹
Cookie Jar Bakery 🧁🍪🍩😍 on Monmouth Str Cookie Jar Bakery 🧁🍪🍩😍 on Monmouth Street in Newport, KY. 
We’ve driven past this place so many times and finally decided to stop and pop in yesterday and I am SO GLAD we did. They have the classic bakery vibes that just makes me think of my hometown and the quality is 💯. Plus we got this entire box for $10 🙌🏻. 
I highly recommend checking them out. You can get some treats here, coffee at Trailhead and then wander down to the Levee.
Low-quality selfie for a high quality day. A woman Low-quality selfie for a high quality day. A woman... a Black and Indian American woman as VP! Thank you Madam Vice President Kamala Harris for breaking this glass ceiling and for all the women who made it possible. #stillwithher
Açaí you! This açaí smoothie bowl from @cincya Açaí you! This açaí smoothie bowl from @cincyacaibol was so fresh and the pick-me-up I needed during these gloomy winter days. Is anyone else craving all the fresh fruits & veggies rn? 
——
@cincyacaibol operates over in the west end and is run through delivery or carry out that is brought to your car. But they have plans to open a storefront later this year 😍🙌🏻 #cincyeats #cincinnatiblogger
I AM A MAN. When Black sanitation workers in Mem I AM A MAN.  When Black sanitation workers in Memphis took to the streets in March 1968, they carried signs stating: I AM A MAN.  The purpose of the strike and march was to take a stand in favor of fair wages and better working conditions after the death of two sanitation employees, Echol Cole and Robert Walker.  This strike was a focal point of the Civil Rights Movement and Dr. King joined to show his support. This is where he gave his last speech, “I’ve Been to the Mountaintop.” He was killed the next day.  The "I am a Man" Plaza is located next to Clayborn Temple in Memphis. The area includes a sculpture along with a wall listing the names of those who participated in the strikes.  We’ve come far, but there is still more to be done. #MLKDay
GIVEAWAY 😍🥳🤩 Sometimes self-care means ga GIVEAWAY 😍🥳🤩 Sometimes self-care means game night & takeout. 🙌🏻 Ryan and I love Gold Star & decided to mix things up and try some items other than chili. The double decker sandwich was so good 😋 plus the garlic parm fries are 💯. / ad 
You can win a $25 gift card to @goldstarchili to make dinner time easy peasy.  To enter:
Follow @goldstarchili & me.
Comment the food emoji that relates to what you’ll be ordering 🍔 🍟 🥪 & Tag a pal you’ll be sharing with.  Not associated with IG. Winner will be picked randomly on Monday 1/18. #goldstarchili #cincinnatibloggers
Sunday self-care 😌 I have seen so many jokes th Sunday self-care 😌 I have seen so many jokes the last week that everyone has given up their #dryjanuary resolutions because of recent events. And yes, the jokes are funny, but I also believe that alcohol just makes stress even more stressful. 🙃 so if you’re participating in dry January or just trying to cut back alcohol in 2021 then the post at my #linkinbio has some tips to keep going.
Happy 2021 ☺️ / If you haven’t yet, let me r Happy 2021 ☺️ / If you haven’t yet, let me remind you to refresh your professional accounts/brand. By this I mean:
• updating your resume (even if you’re not looking!)
• update your professional site (if you have one - I use @squarespace)
• update LinkedIn (update your experience & any projects you’ve led in the last year, use their featured section to highlight the work you’re most proud of, etc.)
• create a folder where you can save “wins” for the upcoming year like emails from your boss when you’ve done great work, media coverage, recap decks, etc. 
• update your headshot 😌 I shared this on stories a while back but if anyone is interested I’ll make a Reels showing how I used my iPhone & Canva to create a refreshed headshot for LinkedIn & my social accounts 
• what else have I missed? Anything you do at the start of the year to get your professional spaces/work in order?
I’ve likely shared this one before but I always I’ve likely shared this one before but I always find this message to be inspiring. I personally find the coming months to be so bleh and dreary and it really makes me feel gloomy, so I’m reminding myself how much inner strength we all have. Everything that has happened in your life this far, you’ve made it through. 😌🙌🏻 #lovethecov #happynewyear
Merry Christmas! 🎄🎁 Photo taken at @kinleyh Merry Christmas! 🎄🎁 
Photo taken at @kinleyhotelcincinnati because we do not have a tree this big and pretty with our two cats. 😂 swipe for more pics of their beautiful space! I hope you all have a peaceful, relaxing and joyful holiday!

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