{Sweat} Nothings

This is your monthly source of healthy, happy media. From books to podcasts, recipes to news, we’ve compiled a cute little library of empowering content to get you through the highs and lows of the next 30 days. Here to bolster your confidence, affirm your worth, fuel your fire, and just put a smile on your face- this is {Sweat} Nothings.


- Volume 1 -

To get the full experience, access Sweat Nothings on your desktop!



*Found under the BOOK tab

Healthy Treats


" This is how you find yourself.
There is a voice of longing inside each woman. We strive so mightily to be good: good partners, daughters, mothers, employees, and friends. We hope all this striving will make us feel alive. Instead, it leaves us feeling weary, stuck, overwhelmed, and underwhelmed. We look at our lives and wonder: Wasn’t it all supposed to be more beautiful than this? We quickly silence that question, telling ourselves to be grateful, hiding our discontent—even from ourselves.
For many years, Glennon Doyle denied her own discontent. Then, while speaking at a conference, she looked at a woman across the room and fell instantly in love. Three words flooded her mind: There She Is. At first, Glennon assumed these words came to her from on high. But she soon realized they had come to her from within. This was her own voice—the one she had buried beneath decades of numbing addictions, cultural conditioning, and institutional allegiances. This was the voice of the girl she had been before the world told her who to be. Glennon decided to quit abandoning herself and to instead abandon the world’s expectations of her. She quit being good so she could be free. She quit pleasing and started living.


Soulful and uproarious, forceful, and tender, Untamed is both an intimate memoir and a galvanizing wake-up call. It is the story of how one woman learned that a responsible mother is not one who slowly dies for her children, but one who shows them how to fully live. It is the story of navigating divorce, forming a new blended family, and discovering that the brokenness or wholeness of a family depends not on its structure but on each member’s ability to bring her full self to the table. And it is the story of how each of us can begin to trust ourselves enough to set boundaries, make peace with our bodies, honor our anger and heartbreak, and unleash our truest, wildest instincts so that we become women who can finally look at ourselves and say: There She Is. Untamed shows us how to be brave.

As Glennon insists: The braver we are, the luckier we get. "


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Stand Up, Step In, Speak out

This month, this season, we want to challenge you to take time to think about how you can help our community, our nation, our world be a place that is more loving, accepting, fair, and kind. A place where we stand up for one another, step into one another's shoes and speak out against the wrongs of the world. 

We love you and believe fully that you have the ability to change the world.

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This volume, we are sharing music instead of a podcast. This is a playlist to empower our ladies featuring songs exclusively by women. Whether it's working out or just partying in your room, this playlist is for you.
In addition, we are including a TED talk by Educator and Activist Brittany Packnett. Her ted talk is all about building confidence and how to help light the spark in others.


Grab a friend, a sibling, a parent, or just your music (we suggest our ladies only playlist) and get ready to sweat!

Complete this sequence 3 times through to really feel the burn

1. Cris-cross jumps into pulsing reverse lunges - 6 each side

Cross right over left, then left over right, then a reverse lunge. While in the reverse lunge position pulse up and down slightly to really make your muscles do the work.  Alternate sides when doing your reverse lunges. 

Modification: Hold in the reverse lunge instead of pulsing

Things to look out for: Don't let your front knee come forward in front of your toe when you step back into the reverse lunge.

Work hard for that balance!

2. Partner Squat & Tricep Dips - 12 dips/each

The First-person gets into a squat position. The second person steadies their hands on their partner's knees. The second partner bends at the elbow to dip themselves down. The second partners legs can be straight out in front of them or bent at the knee. They should feel the burn in the back of their arms. After the second partner does their dips, switch.

Modification: If you don't have a partner, use a chair against the wall to perform tricep dips, then hold a wall sit for 30 seconds to substitute the squat. For the second partner performing the tricep dips, a bend in the knee opposed to a straight leg will ease some strain in the arms and core. 

Things to look out for: Be sure to engage that core in either exercise. Partners in the squat, be sure to keep that booty back and not let your knees creep over your toes. 

3. Russian twists, with a twist! - Right to Left & Left to Right 3 times

Grab various weighted objects, they don't have to be medicine balls. Situate yourself on the floor, resting on your tailbone, core engaged, feet together or crossed, lifted above the ground. While keeping your feet off the ground grab one object to your left and pass it to your partner in a rotating motion. Once you have passed all of the items, pass them back. Try to make it through back and forth 3 times with 5 items. 

Modification: If you're choosing to sweat it out on your own, we applaud you! Instead of passing them to your partner just set them on the ground and continue the sequence. 

Things to look out for: Keep that core locked and engaged!

4. Push-ups and plank row - 6/each

Get into the push-up position. Perform two pushups then switch to a plank row. 

Modification: Push-ups and planks from your knees are a great way to work your core and arms, without as much added stress on your lower back. Start here if you aren't confident enough with your push-up form! Drop the weights if you aren't ready, you will still feel the burn! If you don't have a partner, just alternate on your own. 

Things to look out for: Lock in that core, that'll help keep that back flat. Try to get that elbow bend to 90 degrees when you go down on the push-up and get that weight up to your shoulder on the row


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Avocado toast- 10 ways, Mediterranean Quesadilla, Lemon Butter Spaghetti Squash,  YUM! 

Click the pictures for a link to the recipe!

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