Fitness

February 25, 2018

What everybody ought to know about my fitness routine

A day in the life of Dr. Majestic, doesn’t always include a traditional workout.

Being an Emergency Medicine physician comes with frequent schedule changes and trouble sleeping, much of the time. I have learned to be creative, when it comes to my workouts.

In residency, I avoided working out completely, because I was so tired. Much of my calorie burning came from running around the hospital. I would try my best to get to the gym on my days off, but they were few and far between. Plus, I preferred to spend my days off sleeping, or doing something social!

I actually stayed pretty skinny. I didn’t gain any weight in residency despite my lack of regular fitness routine. Even though I was eating hospital food, and late night snacks on my 12-hour night shifts. I considered myself lucky. But what was happening underneath it all, was definitely not a healthy lifestyle.

Fast forward 3 years… no more residency excuses!

Just Do Something

I still struggle with finding the perfect workout schedule.

I know I’m supposed to write down goals, and keep a schedule, and honor my committments. It just doesn’t work that way for me. One minute I’ll be planning on the gym, the next minute I fall asleep on the couch because I worked a night shift the day before. There were times when I would scrap the workout all together, but I have learned to just DO SOMETHING. I may not make it to the gym like I had planned, but instead I will do a home workout. As long as I am showing up for myself, my health, and my body.

Some of my favorite workouts

♦ Yoga

Yoga was something I had always practiced in college. I had really enjoyed learning the culture and poses. Once I got to medical school and residency, I didn’t have the time or the money for yoga classes. Instead of continuing my practice, I let it go.

Yoga was the first thing I picked back up, as soon as I could. I started going to CorePower Yoga sculpt classes, and I was IN LOVE. A heated yoga class that incorporates cardio AND weights? Sign me up! I know so many people that have accomplished their goals with yoga, in particular yoga sculpt. CorePower offers multiple class types and multiple locations, so I have bounced around to each of them, over the past couple of years.

The workout is fierce. Initially I think I am dying, but then I always feel SO GOOD after the class, and the inspiration and meditation moments associated with yoga are just what I need.

I practice yoga sculpt ~2 times weekly

More recently, I’ve gotten Chris to come with me and he has become quite the yogi!

♦ HIIT (high intensity interval training) workouts

I have a love/hate relationship with them. They are quite possibly my favorite workout because they can be quick! We’re talking 25-30 minutes of go-hard, sweaty, high intensity fitness. My go-to workout because it saves time and you can do them anywhere!

25-50% of my weekly workouts are HIIT routines

My fave HIIT workout has always been Insanity. Shaun T… you always piss me off!!! But damnit you get me the results!

Chris and I bought the BeachBody workouts for $99 a year! I am so not a fan of pyramid schemes- I don’t buy into the shakes or anything, just the on demand home workout option. This includes a huge library of workouts to choose from, including ALLLLL the Insanity you could ask for. The OG Insanity was my jam back in med school. I still tap into those workouts sometimes, but they are 60 min. The newer Insanity MAX and T25 workouts are right up my alley these days, especially when I’m on night shifts.

Very few of the workouts require weights, although you can find those too. I like using minimal equipment, body weight only, and I’m done before I even realize I started! Downfall to some of the HIIT workouts are the amount of impact they can have on your joints. Plyometrics isn’t for everyone, so make sure you tailor these to your body.

♦ Running

I have a seriously difficult time with running. When I was a kid, I never did the running sports. I was a dancer, cheerleader, volleyball and softball player. Soccer, track, basketball… forget it. Therefore, I never really became great at running, especially not long distance running.

In 2008 I trained for, and completed a half marathon. I thought I was going to die. I trained so hard, for weeks, and my joints still killed me for days after the race. I have only run 5-10K’s since then! I do enjoy many parts of running, especially here in Southern California. Living by the beach, I try to take advantage of the location and run down to the boardwalk and beach at least once weekly. You can’t beat an outdoor workout overlooking the ocean! #thankful

My goals with running, are simply to complete my run without stopping! Sometimes I do the walk-run thing, but I never stop moving. My typical route consists of 4-5 miles, and once I hit about 3 miles, my knees start to remind me that they’re not happy.

10-25% of my weekly workout is running

♦ Walking

In the past, I feel like I underestimated the benefits of a nice, long walk. Walking actually burns calories similar to running! Of course the terrain and pace determines your overall results, but it is such a GREAT option for many of us.

Chris and I try to get outside for a walk together at least once weekly

I definitely dread walking, less than any other workout! Gee, I wonder why?! We try to walk at a 11-12 min/mile pace, and complete no less than 5 miles. We love to walk the beach neighborhoods and surrounding areas. Not only are we getting some vitamin D, but it gives us quality time to be without technology, and catch up with each other!

We started walking together, after Chris had surgery last year. He couldn’t do his usual sweaty workouts because would affect his cast and wound healing, so we walked all of the time! We share airpods during the walk, so we can listen to the same music but still hear each other talk

The one thing not listed, is gym time.

That’s because I no longer go to a gym! I used to go to a beautiful gym that faced the ocean, it had state of the art equipment and great amenities. But what I realized about my fitness routine, was that I never really longed to be at the gym. I enjoyed all of the other activities listed above, so much more, and the gym was a waste of money for me.

If you take anything away from this blog post, it should be that fitness and exercise don’t need to come with a huge price tag OR a huge chunk of time. You can tailor your fitness routine to YOU and what you like to do. It does not need to be forced or dreadful. As soon as I realized this simple nugget of information, my anxiety associated with a fitness routine and working out hardcore everyday, miraculously dissolved.

So even if I have to get my fitness running around at work, or reducing dislocated shoulders and hips (that can really break a sweat sometimes), I do the best that I can and accept that my fitness routine will be ever-changing and dependent on many other life factors.

How is your fitness routine unique?

Photos by Zo’e Fraley.

Marriage/Family

February 7, 2018

In the spirit of love <3

I cannot believe Chris and I are engaged!!! To say I am excited to marry this man, is an understatement. I am simply ecstatic! We have received SO much love and well wishes from so many friends, family members, and all of YOU!

To kick off our engagement, we were lucky enough to have some friends of ours, who also happen to be marriage counselors, give us some amazing advice. Since February is the month of love and all… I wanted to share the words with you, as I know many of you out there are in relationships and can always use some inspiration!

Learn from your past
We all have junk in our past. The best thing each of partner can do is to acknowledge their junk, work through it, and grow from it into a better, healthier person. Anyone who thinks they can drag their junk into a new relationship and just bury it in the back of some closet is making a huge mistake. Lastly, sharing your junk with each other gives you both the chance to be honest, vulnerable, and authentic. This, in turn, fosters greater intimacy. In essence, your past junk can be leveraged to grow your future together. How awesome is that?!

Live in the present
We talk often about how important is is to be present for one another, to really be there in the moment. Everyone says, “Yeah, yeah, I know what that means,” but fewer couples know how to live out being present day in and day out. Let’s be honest, there is a great deal of stress at times in medicine and emergency services. When you choose to be present for each other, you are essentially saying, “There is nothing more important than me being here for you in this moment we have together.” This is how lifelong partners learn to stay well connected.

Plan for the future
Couples don’t plan for their marriages to fail, many times they merely fail to plan. Planning together in a marriage is really dreaming together. What will our life together look like in five years? Ten years? What kind of vacations would we enjoy together? How many kids (or dogs) will we have? Even when your spouse’s dreams are out of your comfort zone, dream anyway. Falling in love is easy, staying in love requires a plan.

Choose your spouse again every single day
We all have so many choices to make in life each day. Shouldn’t the first one be to choose each other all over again? It sounds elementary, but choosing each other every day takes effort. It takes intentionality. It takes two people who acknowledge that a great deal of things COULD come between them over the course of their life together, but they will refuse to let that happen by choosing each other every day.

Forgive readily
Your spouse will do things that drive you bonkers! No really, they will. Also, you will do things that make your spouse crazy. That’s exactly what grace and forgiveness are for. Grace says, “I don’t understand, but I choose to love you anyway.” Forgiveness says, “You don’t deserve a get-out-of-jail-free-card, but I’m going to give you one this time anyway for two reasons: first, because this weight is too heavy a grudge for me to carry, and second, because I hope to receive the same kind of forgiveness when (not if) I need it.” The two of us always say to give away grace and forgiveness like candy. This does not mean you allow yourself to be walked on. On the contrary, it means you are taking the higher ground and not letting your spouse’s shortcomings become your own burdens.

There will always be something in life worth fighting for: each other
It seems these days that everyone has a cause, let your cause be that of showing the world what selfless, committed love looks like. You will disagree, argue, and fight at times. When this happens, remind yourself of what is worth fighting for. Is it worth it to fight over who squeezes the toothpaste tube the wrong way or who leaves the toilet seat in the wrong position? HECK NO! Fight for each other. Always.

No plan B
Spouses who keep an exit strategy in their back pocket will be more likely to use it as a means to avoid doing the work required to stay together and grow. Besides, what’s so bad about doing some work to stay together? That’s how we grow in all things. We all remember the times we wanted to quit school. When we pressed through the rough spots, we grew and overcame. We became better and stronger. Marriage can be the same if we are not constantly looking for a reason to invoke Plan B.

Dance together, slowly and often
There is something intimate, sexy, and fun about slow dancing together. Each of you should be deliberately spontaneous at times to grab the other and dance. Shut the world out, look into each other’s eyes, remember why you fell in love, and just dance.

Be the person you want to be married to
Most spouses spend far too much time wishing their spouse would change and far too little time working on changing themselves for the better. This is tragic. Be in the habit of working on yourself first so that you are a better person in light of the whole, not in spite of it.

Surround yourselves with others who have the kind of relationship you want
We talk often about this idea of having marriage mentors. Surrounding yourselves with great marriages is the doorway to healthy marriage mentoring. A rising tide raises all ships. This can be true of marriage as well.

As I read each of these points, I couldn’t help but be even more excited to jump in and surround myself with all the relationship inspiration and literature that I can get! There’s just something about February and Valentine’s Day that really puts me in the spirit for love. And bring on alllll the red and pink!

Although Chris and I have a solid relationship, Brad and Tami’s advice brings up such crucial points. There will be so many obstacles in life that may bring about challenges, and no matter how easy and perfect your relationship is, it is SO important to know how to navigate through these challenges.

I look at marriage counseling and advice books as excellent resources. I used to be the type of person that wouldn’t reach out for more information, unless I felt there was a problem. Well I feel totally different now. Life is hard. Shit gets real. Bad things happen. And I’m going to do everything in my power to be prepared for those hard times! Geez… practice emergency medicine much, Cassie? Can we say prepared to paranoia status?

In all seriousness, I am psyched to be kicking off my engagement with so much love and happiness around me. Thank you all so so much for being such a great source of support regularly!

You can learn more about our friends, Brad and Tami, here. And if you want daily relationship inspiration (I am SUCH a sucker for the daily inspirational quotes!!), you can find them on IG @tandemmarriage.

Health

January 12, 2018

Dear cold and flu…

Dear cold and flu… YOU SUCK!

I think anyone who’s anyone knows that influenza is running rampant this year!

I wanted to share some words written by one of my colleagues, as I base my practice on these words, and find that many patients just want to be educated! No, this blog post doesn’t take the place of an actual physician evaluation; every patient is different.

But without education, and people who are willing to get the facts and their experiences out there, we will have no way of reaching the public regarding these important topics.

During these winter months, emergency rooms become inundated with cold and flu, stretching resources to the maximum and making it difficult for providers to care best for patients who are truly ill and dying. If you have a cold or even the real deal “influenza”, and are young and healthy, you probably don’t need to come to an ER. They will not give you antibiotics for your cold or flu- you don’t need them, they won’t help. Some symptoms can include mild sore throat, cough, congestion, mild headaches, body aches, fevers. It takes 7-10 days for your body to fight a virus, and for you to feel better (this is normal immune response time!).

Here are some medications and tips to make your cold/flu journey less miserable:

1. Aches and Pains/Fever – Tylenol (500mg every 4 hours) or Ibuprofen (600mg every 6 hours) or both!
2. Congestion – Guaifenesin (200-400mg every 4 hours) PLUS Claritin-D 12-hour (or any other antihistamine/decongestant combo. This one you get from behind the counter at the pharmacy, only take it during the day). For nighttime congestion, I suggest diphenhydramine (Benadryl) 25mg and oxymetazoline (Afrin) nasal spray (only use 3 nights consecutively to prevent rebound congestion effect)
3. Cough suppression – Dextromethorphan (10-20mg every 4 hours)

There are a TON of combination preparations available with different elements of these medications, but the ones listed above are the basic staples of cold remedy and symptom control. Pharmacists at any pharmacy are happy to help if you need it or answer any questions about medication side effects and interactions with any current medications!

Also, here are some natural remedies for those that don’t like taking medications:

Nausea – ginger, peppermint oil
Congestion – Steam with a few drops of eucalyptus oil
Cough – honey (one teaspoon)
Sore Throat – gargle with salt water, drink hot water with honey/lemon/ginger

Other general advice – get rest, drink plenty of fluids, add vitamin C. Avoid alcohol, caffeine and soda while sick.

Lastly, the truth about Tamiflu: it’s an anti-viral medication that does NOT help with the ill-effects of flu. It does have potential to shorten the DURATION of the flu by about 1 day if started in the first 48 hours of symptoms. It is reserved for people at extremes of age (very old, very young), or people with serious underlying medical conditions, so as not to contribute to viral resistance.

If you call to ask about the wait time… you don’t need to be in the ER. If you say “The TV told me I needed Tamiflu”… you don’t need to be in the ER. If you start any sentence with “Dr. Oz said…”… you don’t need to be in the ER (you can’t make this stuff up!).

So please, do your best to keep the emergency room for EMERGENCIES! Make sure you know who your primary doctor is, how to reach them, and that you CAN ask them for education on any topic, at any time (even if it takes more time than you think they have).

Here’s to hoping your cold and flu season is painless!!

Top photo by Zo’e Fraley, Scrubs by FIGS, Stethoscope MDF, Shoes by APL

Lifestyle

December 30, 2017

2017: the good, the bad, the ugly

2017 was a year of growth for me. Serious growth.

The year began in the home I am writing from now. I literally rang in 2017 in the very spot I am sitting in now. But it wasn’t my home on Jan 1, 2017. It was Chris’ house, and I was still just a visitor at the time. Fast forward a couple of months and the place that we called home was one in the same.

Some of you who have been following me for a while, noticed a big change in late 2016/early 2017. I made a choice to end a relationship that I had been in, that was not making me happy. There were MANY reasons behind this decision, but the bottom line was, I knew all along what I had to do. It just took me months and months to get there. I definitely don’t condone making irrational decisions, but I definitely support following your heart, and none of us are perfect. I made mistakes that led to my unhappiness, and I have to live with those choices.

I moved out of a house that I had just purchased. I gave up my slice of real estate in Orange County, in order to have my freedom to move on quickly. I dealt with a lot of people who didn’t understand what I was doing and why I was doing it. I definitely faced a lot of judgement.

BUT… I also received a ton of support from the majority of my friends and family. It was so heartwarming, actually, to see the lack of judgement from so many people who I always knew were “my people”. To be honest, it didn’t matter to me what other people thought. I was that unhappy. I knew that this was the first time I was listening to my gut, in a LONG time, and it felt great. I trusted that it would take me to a great place. And it certainly has, my friends.

I saw A LOT of change in myself over the past year. I honestly had NO concept of who I really was, and what I wanted to accomplish. This is all extremely funny to say, especially after 12 years of school/training and just starting my career as a doctor, on my own. It took months of trial and error (and quite honestly, a whole lot of support and wisdom from Chris), for me to figure out how to even be a good partner in our relationship. I always knew what my core values were, and where I wanted to be, but I had no idea how to get there. I learned slowly but surely, that love really does prevail, and even though I had a ton of bad habits secondary to a previous failed relationship, it was easy to be around Chris and the love I have for him was never in question. This really allowed me to flourish, once I let go of all the anxiety associated with my previous experiences.

This has by far been my largest growth period, in life. Kind of crazy honestly, with all of the intensive training I’ve been through in medicine. My biggest growth period was AFTER all of that Kind of makes me chuckle to myself.

So here it is friends. My recap of 2017, and what I’m hoping for, in 2018!

What I learned in 2017:

You have to know how to make yourself happy before anyone else can make you happy
If you don’t like your current situation (job, relationship, location), you DON’T have to stay in it
You have to stick up for yourself, and put yourself first
Therapy helps… A LOT, in many indescribable ways
I have a tendency to be pessimistic, and if recognized early, it can be avoided
There is someone out there who will support you and stand by you, you just have to let them in
Not everyone is trying to compete with you, measure themselves up against you, or argue with you
Technology is not always a necessary part of the day

Best moments of 2017:

Moving in with the love of my life
Taking Chris on his first Michigan trip
Watching my social media account bloom into my very own brand that has formed relationships with amazing companies that I truly believe in
Taking home my fur baby Frenchie, EMS
A birthday trip to my favorite hotel, SLS in Beverly Hills
Purchasing my first, super nice car, on my own
Buying my first big-girl bag at my favorite designer store, Chanel
Saving the life of a child with a large brain bleed, who was able to return to their normal life after a much shorter-than-anticipated hospital stay

Goals for 2018:

Travel more, as our schedules allow
Read more for leisure
Be more organized with my social media endeavors
See my family more than once this year
Live more in the moment
Waste less food (I am seriously the worst with buying a ton of produce and not having a big enough stomach to eat it in time!)
Be less stressed out while I’m at work
Show Ems more of the world out there
Learn how to make a fabulous latte

Chris and I decided to celebrate New Years Eve a night early, because one of us has to work C’est la vie, I suppose! We went to a nice dinner at one of our favorite spots in Newport Beach, Rusty Pelican, and we raised our glasses to one thing we both definitely want to see happen in 2018…

Can you guess what it is???

What are your New Years resolutions?! I can’t wait to hear them!

Scrubs and pajamas in photo above are by FIGS; Photos by Zo’e Fraley

Home

December 16, 2017

Home for the Holidays

It’s the most wonderful time of the year!

But really… it is. The reds, the greens, the smells, the sounds! Chris is a HUGE Christmas fan. Well lucky for him, he met his match! We have had the house decorated since the beginning of November. And I’m so glad, because I feel like it goes by so fast!

Chris and I have only been together about a year now, so our holidays traditions are just starting to form. So far, they consist of the same Christmas movies on repeat (I seriously mean repeat, like 6-10 times), decorating on Nov 1, buying a few new Christmas pieces each year, and matching holiday pajamas.

The stockings were hung by the entertainment center with cheer. And per the usual, someone is trying to snoop.

I have to have a little bit of Christmas, throughout each room! A fresh balsam candle/diffuser/room spray is A MUST. And you know my rule on candy/sweets. I like to have it out for my guests that visit. It definitely tests my will power. Many of our Christmas decorations that you see in these photos are from little boutiques, or Home Goods, of course.

Chris and I are both huge fans of themes and holidays. That includes themed food and drinks. So, naturally… we had to set the bar up in holiday fashion.

Honestly, the best part of Christmas is just being home with Chris and Ems on the couch, in front of the tree. Does anyone else feel like a Christmas tree provides the BEST ambient lighting ever?! I wish we could leave it up ALL year.

You all probably already know how obsessed I am with Hallmark Christmas movies. Well I pulled Chris into the Hallmark addiction. He literally suggests it every night we’re on the couch! My reverse psychology worked! So it’s tree, Hallmark, hot cocoa or tea, and Ems snuggles of course.

We had such a nice time decorating our tree together. It was actually our first time, since last year we were still newly dating. We both love a red and green look, and will probably stick with that annually. We added some of my personalized ornaments to the tree for an extra touch of unique. Let me tell you… I have about 20 doctor ornaments that someone (probably my mother) has gifted me over the years. Chris had no cheese fireman ornaments to add to the mix. I’m thinking I need to buy him some ornaments for Christmas, right?!

OF COURSE, Ems thought the ornaments were toys. So we spent a lot of our time trying to keep her from pulling down the entire tree. The decorating day wouldn’t be complete without some shenanigans from our sassy frenchie. Don’t mind the crazy eyes; that’s our little gremlin!

I used to sit and watch while my mom decorated the entire house, growing up. There was just something about watching our home transform into something magical! Now that I’m an adult, it’s my turn. Honestly, I think the most fun part is decorating with Chris. There’s always some faux pas, mishap, or funny moment turned into a memory… or a Christmas card perhaps.

Chris and I have had less time together this holiday season, because the fires have been roaring, and affecting so many people in Southern California. The firefighters have been working a lot of overtime. I am so thankful to have such an honorable guy to call mine. We try to make every single moment count. And I am certainly thankful that he allowed this photo to be on our Christmas card… won’t you pull my sleigh tonight?!

Happy Holidays ya’ll! Stay safe and remember to smile. The holidays can be stressful and busy, but try to take a deep breath and be a little extra nice to others this season, if not all year round!

Shop the goods in this post below! Actual pajamas are from Lazy One. But similar ones are linked below.

Photos by Abbi Cooley

Lifestyle

December 11, 2017

Our Quick Getaway in Temecula; to uncork and unwind

Breathe in the relaxation. Can you feel it?

I can relax at home pretty decently, BUT… sometimes being away from home helps me completely detach from all distractions. Chris and I find it easier to do “staycations” sometimes, for lack in ability to get long periods of consecutive days off. In Southern California, that still gives us a wide array of options!

Chris and I were able to link up our schedules for three days straight (YAY), so we took advantage and headed out to Temecula, a small town about an hour and a half from our home. Temecula is known for it’s small town vibe, and picturesque wineries; a smaller version of Napa, if you will.

We chose to stay at Ponte Vineyard Inn, a quaint little hotel with excellent, customized service. Since we were traveling mid-week, it was SUPER quiet. We were greeted with a glass of Moscato on arrival, and quickly unpacked before heading over to South Coast Winery Grapeseed Spa.

I never used to be a spa-goer. But as I started my career as a physician, and experienced more stress in my daily life, I realized how much I benefited from a total unplug and massage. I hold SO much stress in my shoulders, I wish I had a daily massage. A Swedish massage doesn’t even touch these muscles; deep tissue all the way. Chris and I relaxed in the jacuzzi prior to our massages, and then enjoyed this beautiful terrace, over champagne and chocolates.

The best part of the couple’s massage experience was just having time to be with Chris. Many spas don’t have a coed area where you can relax together, let alone a terrace with a view. It really was the perfect way to decompress and forget about our crazy, stressful jobs for a few hours.

After the sunset we made our way over to The Vineyard Rose, the restaurant at South Coast Winery. We are BIG fans of charcuterie boards. If they’re on the menu, we order them. If they’re not on the menu, we ask for them. It’s on our bucket list, to become experts on cheese and wine pairings and tastings.

It was so nice to get to bed early, knowing we had a fun day ahead of us. We closed out the evening watching Christmas movies in bed, paired with a glass of wine and chocolate covered strawberries. After a solid night’s sleep, we awoke feeling refreshed and ready to get our wine on!

The first task of the day was finding a cute outfit that I wouldn’t normally wear, because why not!? Keep scrolling to shop the look! The weather was still pretty warm in Temecula, so it was actually a perfect choice. We hit the restaurant inside of the inn for a quick breakfast, because no one should be wine tasting on an empty stomach, and then we were off… in serious style.

I struggled with the idea of using Uber the entire day we were wine tasting, because I was concerned my phone would die, I would lose track of time, or we would have to wait a long time at each location to get a car. So I decided to book a car service, and it was worth every penny. We used Temecula Black Car to take us around in style! Tony, our driver, pulled up in this beautiful London taxi car. He was knowledgeable, timely, and really made our entire experience more enjoyable.

We started out at Monte de Oro Winery, and it did not disappoint. With a beautiful terrace to enjoy the wine tastings, we were able to take in the scenery and throw all of our worries away!

Our next stop was Wilson Creek Winery. If you’ve been to Temecula, I’m sure you’ve been here! It’s one of the most popular wineries, in my opinion. They have an entire tasting menu of sparkling wines, many flavors you can’t get elsewhere. If you haven’t tried their infamous Almond Sparkling, I suggest you add it to your bucket list. Chris was obsessed. I think his exact words were, “we must have this on tap someday”.

Our third stop was Miramonte, which also has a great view. So great that we forgot to take a picture there. They also have this adorable dog with curly white hair that roams the grounds. Chris and I don’t even know what it’s like to have a well-behaved dog, so that was a treat to see!

Our driver Tony highly recommended Robert Renzoni, as our last stop for the day, and he was definitely spot on. The wine was SO good, and the outdoor seating area was beautiful, complete with a cafe and a menu that included a cheese board. Don’t have to twist our arms…

We went back to our hotel for a quiet little dinner and had a few drinks in the Cellar, an adorable lounge with live music at the Ponte Vineyard Inn. It was pretty much the perfect day, with zero interruptions from work. After another night of perfect sleep in a quiet environment, we decided to try one last cheese board and the tasting room at our hotel, before heading home.

These over the knee boots have become a staple in my wardrobe, despite the fact that I never thought I would wear them. They are so comfortable and trés chic. Shop the look below!

This was by far, our favorite charcuterie board, from The Restaurant at Ponte. We almost passed it up! Thankfully Chris agreed to eat it with me. I tend to be hungry in the morning/early afternoon, and although I can live off of snacks if I need to, I prefer an actual meal. Chris, on the other hand, could do without the meals and snack all day.

The tasting room at Ponte Vineyard is rustic, clean, and on point. We loved the wines there, and may have taken a couple back home for gifts!

This whole getaway was honestly amazing. It was short, but we’ll take it. With the craziness of our schedules and Chris’ recent promotion, it’s hard to take long periods of time off, for trips farther away. We have to really take charge in the moment and enjoy every, single second we have off together, because it has been few and far between lately. Although I wish I could have a million days in a row with this guy, I’ll take a day and a half. So here’s your reminder that staycations and short trips can be just as wonderful as big trips; you just have to seize the moment!

Fashion

December 5, 2017

Holiday travel must-haves

Oh holiday travel… how I love you so!

It seems like the holidays were always filled with travel, for me. Since I went to undergraduate college in Arizona, it always required a flight home to Michigan for the holidays. I was a pro at checking in for Southwest flights and lining up hours before, in order to get the seat I wanted.

Always donned in a Juicy Couture outfit and UGG boots (yes I lived in the desert and it was extremely hot and UGGs were not necessary), I braved the flights to and from Arizona State each year for Thanksgiving and Christmas. There were many last minute flight arrivals, near-missed flights, and incorrect flight plans made throughout those 4 years of college. If I had a photo of myself thinking I was super cool in my Juicy sweatsuit circa 2005, I would post it here. It would be amazing. Alas, selfies and blogging was not a popular thing back then, and I was just excited to have a purple flip phone.

Thankfully, the airlines have changed their procedure for boarding. Unfortunately, non-stop flights have become more sparse and ticket prices have sky rocketed! These days, when I travel, I feel like the seamlessness has gone. It’s a long process that usually includes delays, and no one likes to be uncomfortable for prolonged periods of time!

In addition, traveling always takes you away from your own bed and comfort zone. Because my sleep schedule is ever-changing and my body is always confused as it is, travel makes this even more difficult.

This is why, for me, it is essential that I am prepared for the travel ahead! I try to make my travel as comfortable as possible, for myself. This of course requires some thought and preparation! In my own home, I have black out blinds, noise control, air conditioning, etc. Of course when traveling you don’t have control of your personal environment… and that can be frustrating.

I chose a few of my favorite travel goodies, that you can be sure come with me on each of my trips! Maybe you’ll see that with a little extra investment and planning, travel doesn’t have to be so bad! You can also find one of my previous travel posts here.

What is just as important while traveling… is staying safe and healthy! You are talking to an ER doctor here… I NEVER leave home without some basic over the counter medications, just in case I need them!

My basic doctor essentials for my carry on:

NSAIDs (Advil, Ibuprofen, Motrin)
Zofran (an anti-nausea medication)
Simethicone (these come in chewy tablets and help break up gas in the stomach)
Benadryl (for allergy)
Pepto bismol tablets

Don’t forget that flights can be long and cramped, which can increase your chances of blood clot formation in your legs. I try to remember to move my legs around and stretch every once in a while on a flight, but let’s be honest, if you have a window seat you may be at the mercy of the aisle and middle seat holders, at times. I leave the reminders on my Apple watch, so it buzzes when I’ve been sitting for too long!

Holiday travel is stressful, regardless. The rushing to and from, hustle and bustle in the airports, security lines and uncomfortable seats. BUT… I swear some of these goodies linked here make travel so much easier. I actually get a little bit excited these days when I get to bring out my travel gear. Being prepared gets me excited. What can I say? I’m a nerd.

Now if only I had kept some of those Juicy sweat suits…

Happy Holiday travels ya’ll!

Fashion

November 21, 2017

This Friday… is Black (cue the holiday tunes)

WHO IS EXCITED???!!!!

This girl sure is! I am pretty much obsessed with shopping. I may not be a fashion blogger, but I LOVE sharing my outfits and style with you guys! When I was in school for a billion years, I wasn’t able to buy anything nice, or expensive. Only recently have I upped the ante with my shopping excursions and man it feels good!!

This is the first year (legit, since before I started college), that I feel prepared and ahead of the game! Now that I am done with training, I have a little more free time on my hands and I have definitely used it to make sure my holiday shopping and events are planned, sans stress!

I know some of you out there are maybe not as hyped, just yet, for the holidays. Maybe you’re busy slaving away at work or studying for those exams! Either way, we have the internet now and let’s be honest… online shopping can be just as fun AND you can do it in your PJs (who doesn’t want that?)!

You can scout and shop some of my gift ideas here, and if you score something you love for yourself or as a gift, I want to see it!

Gift ideas for Her

Gift ideas for Him

Gifts for that Student in your life

Gifts for the Host

Holiday Party Attire

All things Beauty Wishlist

Holiday Decor Wishlist

Luxe Holiday Gift List

Here are some of my favorite sales happening NOW!

Bloomingdales- $25 for every $200 on brown bag items, gift with any $50 beauty purchase

Crate and Barrel – 15% off full price with SAVE15

Express- 50% off EVERYTHING and free shipping

J Crew- 40% off and free shipping with code THANKU

Nordstrom- up to 40% off designer

Pottery Barn- 30-50% off, free shipping with FREESHIP

Splendid- PJs 30% off

Target- Free shipping/returns through 12/23

West Elm- Use code SAVEMORE for multiple offers depending on amount spent

Career

November 8, 2017

How I knew I wanted to be a doctor

One of the most common questions I receive.

How did I know I was making the right choice, in going to medical school?

I grew up believing that I was going to be a doctor. I had nothing to base this off of, as no one I knew personally was in medicine. Call it a gut feeling, if you will, but something told me this was my calling. Over time, I of course had to be sure this was the actual truth, and in high school I started to pursue small opportunities here and there, to gain more exposure to the field of medicine.

It was a terrifying decision to make. I will congratulate any of you that decide to take that step, and say “I’m going to shoot for medical school”. It is a HUGE decision. It means planning your future in detail, for the next 10+ years, to give yourself the best shot at success.

I was hooked after I saw my first Rescue-911 show on tv. For ya’ll out there familiar with this show… it means you’re old, like me. Kidding kidding! But seriously, I had a major thirst for medical knowledge. I always wanted to know more about what happened to the patient, what did the wound look like, how did the detective doctor figure it out? These medical tv shows kept me on the edge of my seat in life!

As I started college, I was able to score a variety of volunteer positions (mostly in Emergency Departments, I might add), and these experiences were what really confirmed my love for medicine and my will to be a physician. I had already committed in my head, and with my curriculum, but it was absolutely essential that I be 100% positive this was the path I wanted to take.

For those of you interested in medicine, there are SO many options. Physician, nurse, physician assistant, radiology technician, nurse practitioner, therapist or mental health counselor. The list goes on. But how do you know which job title is the right one for you? I strongly recommend a long period of soul searching, and keeping it real with yourself.

What does that mean, exactly? It means you have to answer some questions. You have to answer to yourself.

Why are you choosing your path?

What are you not admitting to yourself?

Is your choice for financial or status reasons?

If you are considering becoming a doctor for either status or money, I HIGHLY recommend that you reconsider. It’s such a long road, and the brutal truth is that the debt is absurd. Your income as a physician comes much later than in other career fields, and the sacrifice of time, sleep, and balance can be tough depending on your age and where you are at with a family/marriage, etc.

I’m not one to tell any individual not to pursue their dreams. But I am always up for delivering the truth. And the truth about medical school and residency, is that it’s a brutal path that requires a ton of sacrifice. The choice to become a physician really is so subjective, and dependent on each person’s situation.

So how did I know it was for me?

I LOVED school. Sorry guys… there’s no way you will like being a doc if you don’t like studying, reading, and learning… for life. My love for reading and studying decreased after I was a student for basically 12 years, but man did I love to read and study, back in the day!
My personality is assertive. I always knew I could be good at making decisions. Not to say that I’m not indecisive sometimes But my overall personality loves to have my hands in everything. I like the control, I wanted to carry the conversations and have the ability to drive the team forward.
I was at a place in my life where the world was my oyster. I had my whole future in front of me, at the age of 18 when I started as a premed, and I knew I had to go for it.
Most importantly… I had a divine love for becoming a physician. I literally lived for the thought of saving lives someday. I deeply wanted my super power, to be within my skull. I wanted to have the knowledge from time and experience, to make the hardest decisions and help people continue to live on this earth.

In regards to the other positions in the medical field that I mentioned earlier, they are all amazing decisions. I work closely with nurses, physician assistants, and technicians from all departments. Maybe one of these other positions is for you. They are all of equal importance, in my opinion. The medical field truly works wonders, because of team effort.

For those of you out there sitting on this decision, I don’t envy you. This is such a tough life decision. I promise you, that if you stay true to yourself and what you get excited about/what makes you happy, you will make the right decision.

Just remember that once you make that decision, you keep pushing forward and never look back! The rest will be history…

Photos by Abbi Cooley, Shirt by Medthusiast, Jeans Current/elliot, Stethoscope by MDF

Career

November 4, 2017

The big day, your interview (part 2: interview etiquette/questions)

Of course, deciding what to wear to your medical school or residency interview is difficult enough. But now… you have to nail the interview! A bangin’ suit won’t get you anywhere if you can’t navigate through all of those questions and awkward social encounters.

Step 1: Be Confident

The first step is presenting yourself with confidence. Smile. Be friendly. Sit up straight. Don’t fuss with your hair or outfit. Small talk is fine, but don’t be too intrusive with other applicants (i.e. what were your test scores, where else have you gotten in, etc- how annoying). Avoid being overly talkative if that’s not you. If you don’t want to talk to anyone because you’re nervous, just smile and nod! It can be obvious when you’re trying too hard. Just be YOU.

Remember that overall, your interviewers are looking for candidates with whom they would enjoy spending long work hours, so your personality needs to mesh with the other students/residents first and foremost.

Step 2: Learn about where you are interviewing

When you walk in those doors, for each interview, know your shit. Take the time to do the research on each school/program, before you get there. When it’s go-time, you should know all about the program. There will always be a discussion about the program statistics- curriculum, extracurriculars, etc. But you should know some of this already, AND you should have questions prepared. I once had an interviewer ask me for a good 20 minutes if I had any other questions. It was pretty much my entire interview. So remember sometimes that you may need to take the lead, and you should be prepared for this.

Step 3: Rehearse, rehearse, rehearse. But DON’T memorize your answers

There are tons of example questions out there. Talk to your friends, look on the internet, gather as much information as you can to avoid being thrown off by a wild question. Practice in the mirror, practice with a friend or mentor. Some schools have dedicated practice interviews set up if you choose to go that route. Programs are not technically allowed to ask you about your relationship status, or if you are childbearing (or planning on becoming pregnant soon). I will say however, that sometimes basic personal stuff comes up, not as a direct question, but just in conversation. I don’t think there was a time I didn’t offer up details on my personal life, because it’s something I am passionate about (not the pregnancy plans of course). It is OK to talk about your personal life in conversation, if you feel comfortable. I’m not sure it’s kosher but I also had a lot of people ask me where else I had interviewed and how I liked the programs, so be prepared for that, just in case. I would go minimalist with your answers here. Don’t give too much information about where your first choice is, unless it’s that program, of course. Also, some programs will ask medical questions. This was rare for me, but just be aware it can happen.

Must-know sample interview questions:

Tell me about yourself.

Tell me something that is not listed on your CV.

Why do you want to be a doctor?

What is your greatest weakness?

What is your greatest strength?

Describe yourself in 3 words.

How would your friends describe you?

How do you want to be remembered?

What are your hobbies?

What was your proudest moment in life?

Is there a time in life where you experienced conflict with another individual? What did you do to overcome this?

Who is your hero or mentor?

Why our program? What specifically made you want to interview here?

Why do you want to be a doctor/resident in specialty of your choice?

Describe a difficult case you had, what could you have done better?

What would you say to a coworker that you believe is cutting corners?

How do you deal with a colleague or patient that does not respect you?

If you could choose another career in life, what would you choose?

What will you bring to this program?

How would you deal with someone yelling at you?

What don’t you like about medicine?

What was the last book you read?

If you could be any appliance, which appliance would you be?

If you experienced a fire and could only save three belongings, what would they be?

Do you have any questions?

Tell me a joke.

The key here, you guys, is to not cave under pressure. Interviews are awkward for even the smoothest candidates. Just take a deep breath and answer these questions honestly. I thought about all of these questions in depth before my interviews, and decided on a talking point, but I never arranged my answers prior to the date. I wanted to come across as authentic and well spoken, without being scripted or your typical memorizer (hello, that’s what we are all best at).

Trust me… this gets so much easier over time. You’ll be in training long enough to have a few interviews under your belt! By the time you get to your oral boards exam (if you have one), like me in the photo below, you’ll be all smiles and an expert at those awkward situations and feelings!

Hopefully these tips and tricks will help you succeed on your next interview! If you’re still looking for the perfect outfit you can find some ideas in my previous post on interviews.

Comment below with your experiences and any questions you might have!

Health

October 23, 2017

Should I get the flu shot?

The flu… aint nobody got time for that!

Yep, I get the flu shot. Every year. It doesn’t matter if I never had the flu, the years that I didn’t get the shot. I can’t take any chances in my workplace. Calling off sick is not an option, so I do everything I can. Just because I’m a doctor, doesn’t mean that needles don’t scare me. I’m not a needle-phobic, but every year I do find myself trying to put off my flu shot and any other blood work or vaccines I may need! Vaccinations may be a touchy subject these days, but I still find that the majority of my patients are vaccinated.

Many people wonder, “should I get the flu shot”?

The virus changes each year, therefore so does the vaccine. Some years the vaccine has more preventative effects than others. One of the most common statements I hear from patients is, “well my friend had the flu shot but she still got the flu”. Yes, you can still get the flu after receiving the vaccine, BUT the risk is much lower.

Influenza is a serious illness that can lead to prolonged time off of work, hospitalization, and even death. I have unfortunately seen many healthy individuals get VERY sick from the flu. Flu season is typically slotted from November to May, at the latest. The optimal timing for vaccination cannot be predicted, but it is generally recommended vaccination take place prior to onset of typical “flu season”.

Everyone 6 months of age and older should get a flu vaccine, as recommended by the Centers for Disease Control and Prevention . This is particularly important for those who are at high risk of serious complications from the flu. This list is long… but some of these people include:

Adults >65yo
Nursing home residents
Pregnant women
Children <5yo
Immunosuppressed patients

In addition to those listed above, healthcare workers who have contact with patients, and those caregivers or household family members that care for chronically ill patients, are also at high risk, and should prioritize getting the vaccine.

Most people who get the flu will have mild illness and will recover in less than 2 weeks. But some people are more likely to get complications from the flu such as bacterial infections after the initial virus, worsened chronic health problems, etc.

There are various forms of the vaccine including an injectable form and intranasal form. However, this year, the intranasal form is not recommended.

Common Questions

Some of the most common questions I receive from patients (and from you all), are listed below.

I have never had the flu, why would I get the shot now?
1. Just because you have been lucky enough to not contract the virus yet, as you age and your health changes or your exposures change, you might! Trust me, you will not be happy on that day. I like to use a little analogy here to play devil’s advocate. If you’ve never used a condom in your life and are sexually active and sleeping with multiple people, you know you’re putting yourself at risk for not only pregnancy but also sexually transmitted infections. So you haven’t gotten pregnant or any infections yet. Might as well keep rolling the dice… right? SCARY. Ok, that example is extreme and terrifying, but you get my point. The flu would be a deal breaker for me and my job. So I don’t like to take those chances.
What is the difference between a “cold” and “flu”?
1. When we use the term “cold”, we really just mean a viral infection, most commonly known as the “common cold”. This could be any virus really, and there are TONS of different viral strains out there. We don’t test for many of them, because we know that they will improve with time and a patient’s health will be back to normal. There are specific viral infections that we do test for, either because we have a treatment for them OR we like to keep track of the number of cases in each county. Some examples of these are Influenza (the flu), West Nile Virus, HIV, and mononucleosis.
Well my friend said they had the flu, so what does that mean?
1. Many patients use the term flu when they really just mean they had a viral infection. If you are not tested for the flu (by your doctor), and test positive, you cannot confirm you actually had influenza.
2. I will say, influenza can typically be spotted even without testing because patients feel much worse than they do with the common cold. However, this is not the case all of the time.
I always get sick after the flu shot, why is that?
1. This is a very common complaint from patients and even healthcare workers! Although you may feel sick and believe it is caused directly by the vaccine, it’s actually your immune response to the vaccine and something foreign in your body. That’s the whole point. You are activating a response in your body, to the influenza virus, so it resembles your body fighting an infection. This can include body aches, chills, even sore throat and congestion sometimes. When your body is exposed to the virus in the future now, the hope is that you will have built antibodies (a fighting system) to attack the virus and avoid being sick.
2. The symptoms experienced after a flu shot are typically mild and definitely not as bad as the illness itself. You may experience soreness and redness at the site. I always have a sore arm for a day or two.
3. I will say this description above is highly controversial and many sources/medical professionals will explain this differently. This is what makes sense to me based on my research and clinical experience.
Can I still get the shot if I am sick?
1. It is recommended that you do not get the flu vaccine if you have a fever. You can receive the vaccine once your fever has resolved. If you have mild congestive symptoms without fever, you can still receive the flu vaccine. I would typically wait until I feel better, however.
Is the “stomach flu” really the flu?
1. No. A stomach flu is a term that is used to describe nausea, vomiting, and diarrhea. Although this is typically due to a viral infection, it is not influenza.

Disclaimer: this is a brief discussion on the vaccine

Talk to your doctor about whether or not the flu vaccine is for you! And remember regardless to educate yourself on symptoms of the flu and how it may affect you, if you are unfortunately affected.

Career

October 16, 2017

The big day, your interview (part 1: interview attire)

If you’re wondering what to wear to your professional interview, don’t worry, you’re not alone. Showing up in your finest is a must! But what defines YOUR finest?

This is largely subjective, my friends.

The most important thing about dressing for this interview day, is that YOU feel good, and you feel like YOURSELF. Within reason of course.

Let me start by saying that I am not on an admissions committee currently, but I have been part of student admissions committees in the past, and I have participated as a resident interviewer. I have seen my fair share of applicants come through medical school and residency, and with that, comes discussion with the physicians and teachers on the admissions committees.

There are general rules on how to dress for a professional interview. Pretty much every article I found just by searching, stated that this is not the time to express your fashion sense, and you should wear a dark suit. However, every interviewer that you meet will have their own opinion, and times are changing. Meeting applicant after applicant, can be exhausting. It is a breath of fresh air sometimes to meet someone who looks a little brighter, or does things just a little differently.

It has been a few years since my residency interview… five to be exact. Wow that makes me feel old. I interviewed all throughout the country, on all the coasts, and I personally witnessed students following similar standards to what I am mentioning in this post. In this post, you see the exact replica of what I wore to my interviews, minus the shoes that I upgraded later to these

I rotated between a basic, white collared button-down and a looser, red blouse with a bow detail paired with my black suit. I was most interested to see if anyone gave me negative feedback on my brighter outfit, as opposed to my uber basic black and white. I even asked some of my interviewers along the trail! The general consensus was… it didn’t matter!

The Clothing

Suit– this is a must. There are a ton of great, professional outfits that do not involve a suit jacket, but this is not the time to wear them. You can always take off the jacket, which I tried to do as much as possible because I was always sweating! I do feel that a basic suit is best- black, grey, or navy blue. For the ladies, skirt versus pants doesn’t seem to make much of a difference anymore. Cue the round of applause! That being said, the suit needs to be tailored. That includes the length of the skirt/pants. Ladies, ensure your skirt is an appropriate fit. Try it on and sit down, to ensure it’s not high riding or too tight. Some of the interview season takes place in the winter, so if you are interviewing at locations that experience winter, the suit may need to be dry cleaned between wears (think, slushy snow that you have to walk through to get to the next building on campus.

Panty hose– many will say you should wear these with a skirt ladies. My opinion? It’s your decision. I saw many bare legs on my interview trail. Black tights are an option as well. Especially if you’re trying to hide something (see discussion on tattoos later in this post).If you’re wearing pants, you could opt for the nylon footies which are far more comfortable than knee highs or full nylons + pants, in my opinion. Or you could go bare foot in your shoes.
Socks– men, it may be up and coming to wear dress shoes with no socks, but don’t do this on interview day. Plus your nice dress shoes will start to smell, guaranteed! You will be sweating on interview day!!
Belts– ladies this is up to you! Men, you are pretty much expected to wear a belt. Make it a nice one that doesn’t appear too worn. Think fresh, crisp, and leather (or faux leather if on a budget).

Shirt– here’s where I feel you can get a little creative. Disclaimer- many people out there may disagree with me. I personally prefer to wear a pattern, blouse with a detail, or color underneath my bland suit, not to stand out, but to feel like me. All shirts should be tucked in and wrinkle-free. This part is tough given your frequent traveling and sometimes lack of time to launder clothing. Ladies, if you’re questioning an extra button, probably better to use it, if you know what I mean. In terms of a collar, men- yes you need a collared shirt. Women? I think you could go either way. I didn’t wear a collared shirt when interviewing for residency, I chose a bow detail instead.

The Accessories

Bag– something simple, chic, and easy to carry. Trust me, you will be tired of carrying this bag. I like something clean, with a lot of support and structure. You may be going from your interview, directly to the airport, and this bag is going to get heavy.

Portfolio folder– I loved having one of these to keep track of extra copies of my resume, and any pamphlets I was given on interview day.

Shoes– I like a closed toe, heel look. I physically feel more professional and poised in heels. The comfort level is important however. There will be A LOT of walking, on some of your interviews. If you are wearing a higher heel, this is going to get very uncomfortable. Flats are always an option as well, and certainly more comfortable. However, you may need to consider tailoring your pants so that they don’t drag, and whether or not you like the look of flats in this professional setting.

Jewelry– minimal is the way to go! I love jewelry, but large pieces can get in the way and be distracting. My must-have piece of jewelry for interview day is a watch. My current favorite is the Michele Deco Madison rectangular version. Not only does every professional need a watch, it will come in handy when you need to move from one interview to the next, and check in for flights! I don’t feel like myself when I don’t have earrings in. Although I never wear pearls in my day-to-day life, I always wear them in the professional setting. Studs are probably best for your interview, although some smaller dangled earrings can still be light and comfortable.

Hair/Makeup– I feel at my best when my hair is down. That being said, I have a lot of hair, and it’s tempting to play with my hair when I am nervous. Wear your hair in a comfortable, clean style that makes you feel like YOU, and keep those hands out of your hair, especially when in your interview. Makeup is a must for me, otherwise I don’t feel awake. I love a good makeup-less look, but never when I am in interview mode. That being said, keep the dark shades to a minimum, avoid glitter or shimmer, and maybe skimp on the eyeliner or at least make it a light layer. I feel like another person when I wear lipstick (this is great for certain occasions) so I avoid it in a professional setting.

What about tattoos/piercings??

Medicine may not be as conservative as corporate america, actually. Even if your interviewer doesn’t care much, tattoos/piercings may still be looked at in a derogatory manner, by patients that you encounter in the future.

You are going to have to use your best judgement on this one, ya’ll. I know a variety of physicians with tattoos, that were present prior to interviewing for medical school and residency. Many of them are in locations that are easily covered. I have had this small tattoo on my foot since the age of 17, and I really had no intention of hiding it on my interview trail, but if it were in a different location, I may feel differently. If you have a tattoo that spans a large amount of surface area, it is generally recommended that you conceal it (i.e. large tattoo on the leg- wear pants). If you have a facial piercing, I would recommend removing it for your big day. The goal is to avoid looking aggressive, or troublesome. We all know those things may not even be related, but admissions committees do not like to imagine a potential student/resident as someone who might draw complaints from patients, other instructors, or colleagues.

In summary

Although your appearance will be judged, it is highly unlikely that if you have what your interviewer is looking for, they will reject you based on the fact that you wore a bright shirt. And if they did… what does that say about them!?

Interview season can feel like Groundhog Day, or a bad dream, over and over and over again! You will never want to see your suit again, after interview season. Then one day when you’re looking for a job you’ll think “I hope I still fit into that suit”!

My personal opinion, is to choose one part of your attire, and personalize it. Especially if you’re worried about offending the more seasoned interviewers, this will help create a muted, yet personalized look, so you can still feel like the individual that you are, in a sea of black and gray suits. This is not to say “hey look at me”, or to be fashionable. It is about feeling like YOU so that you can perform at your best and let the real you shine through.

Photos by Abbi Cooley

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