Kristy, Au Naturale: Making Fitness Fun Wherever You Are

Alright Alright. I have waited long enough to talk about it. So let’s do it. Guess what? I Crossfit. And what’s the first rule of Crossfit?

               Always talk about Crossfit.

And boy, oh boy, did I ever uphold that rule! I’m pretty sure people ran for the hills when they saw me coming because, “She’s gonna tell us how many pull-ups she did yesterday”

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Yup….that is exactly what I would have done;) But now, I have learned the power of balance and FUN in adapting workouts to fit into the life of all that wish to have fitness be a priority in their lives.

It seems about time that I share some of my hubs’ and my favorite Crossfit Workouts. I do this so you can know that not only is Crossfit for everybody, but it can also be adapted and scaled down for every BODY. 

I’ll give y’all (that’s right I am a Virginian) two versions for these adapted workouts. The first version will be the Crossfit prescribed workout. The second will be adapted for the at home motivated fitness junkie.

You should of course only do these if you know you are medically safe to do so – if you’re not sure, ask your healthcare provider. And for Pete’s sake, use good form!!!! Not sure what good form is? Invest in a few personal training sessions or CrossFit Gym sessions (you might just get hooked like me).

Kristy’s Most Favoritest Crossfit WOD Ever

“Annie”

download (5).jpegWhat you’ll need: A jump rope and a yoga mat. Oh and some Chamois Butter  just trust me and buy it. High Reps=hello sit-up chafe. 

Oh and also if you’ve had kids……..These little life saver Poise Impressa protection things are Ah-May-ZZZING protection for those 150 reps of jumping. And yes, you will probably pee on yourself if you aren’t using them, let’s all just be real.

The point: We do these repetitions on a metabolic conditioning scale. The way it works is the clock starts, and you want to get in 50 reps of double unders then sit-ups. Then, you do 40 and 40, 30 and 30, and so on…..FOR TIME.

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You said do what?

Don’t have double unders? No problem, just triple the amount of single unders (standard jumping rope) you have to do.

50-40-30-20-10 reps of

Double unders

and sit-ups

Annie at home”

What you’ll need: Your body and a yoga mat

50-40-30-20-10 repetitions of:

High Jumps

and Sit-ups

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Record your time. And repeat in a couple of months and see if you can can get a faster time!

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My Husband’s Choice

“Nancy”

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We are back into the METCON here, but this sort of run/weight training is amazingly efficient in reaching your anaerobic thresholds. Threshold meaning the point when you “feel the burn” but you keep moving through anyway, fighting the urge to quit!

5 Rounds for Time:

400-meter run (roughly a quarter mile)
15 overhead squats

Men: 95 lb (with weight plates and a barbell)
Women: 65 lb (weight plates and barbell)

Crossfit.com explains this workout of the day, or WOD, perfectly.

“This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option
5 rounds for time of:
400-meter run
15 overhead squats

Men: 65 lb.
Women: 45 lb.

Beginner Option
4 rounds for time of:
400-meter run
10 overhead squats

Men: 45 lb.
Women: 35 lb.”

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“Nancy at home”

What you’ll need: A 1/2 mile route and free weights (you choose the load)

NO weights?

Find a heavy object in your house or use your baby/toddler for Mom/Dad-ercise!

5 rounds for time of:

1/2 mile run

15 air squats

OR

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OR 15 baby thrusters (shown below)

These are some fun ways to “dip your toe” into the world of High Intensity Interval Training to see if it is for you. But trust me, it is.

Enjoy rocking out and sweating massive amounts of High Intensity Awesomeness!

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I mean, who can argue with that?

Sing Peace: The Power of Positive Intention

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Our scene opens to an Amphitheater. Its Grandparents Day and its my son’s first year at this Montessori School. I am excited to show my Father in Law and his wife how AMAZING this school is. It’s reputable accreditations, top notch facilities, child led education model, etc. Then the kids come out. They get in their positions for a song. Then the music starts…

Light a candle for peace

Light a candle for love

Light a candle that shines all the way ’round the world

Light a candle for me, light a candle for you

That our dream of peace, will one day come true

Sing peace around the world.

Goosebumps. Tears.

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I am utterly inspired by this song that my son’s Montessori Primary class is singing. Mesmerized by the message, I soon forget about all the impressive outward characteristics that the school offered. They, in front of my eyes, are showing me that they are teaching the kids about world peace.

What a notion! Light a candle for peace? Is it really that simple? Can I really believe that me lighting a candle for peace for all, will be enough to actualize that peace?

Yes, the power of positive intention is exactly that. Amazing, untapped, raw, power. 

“This morning, in this room, these children are using their power to change the world.”

<Andddddd……scene>

Many folks ask me whether or not I’ve heard the latest on local, national, or world news.  The many tragedies that happen daily, the “government’s latest screw up” and “this party is responsible for the demise of all humankind”. For those who absorb and feel energy,  frequently called Empaths, these types of things go beyond effecting just their thoughts. We feel this sort of devastation viscerally, which is why it can be hard for us to stay “up-to-date” with current events. It physically and emotionally hurts….quite literally.

There is a feeling of hopelessness that comes with constantly being bombarded with the negative things that go on in the world. It is not that we wish to remain ignorant, it is that the physical and emotional pain of feeling it becomes too much, and we must protect ourselves from it in order to live our best life.

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I know, kid. I feel it too.

Within the last ten years, I have developed a ritual that helps me feel the power of proactivity within what feels like a muddy bog of the energy of today’s world. When I feel taken by the overwhelming feeling of the worlds tragedy, I stop and light a candle. This grounding technique helps me to send up a prayer of protection for myself and the world. I take one moment to speak aloud my intention for that day. “I intend to live today happily and in gratitude” or “I intend to offer a feeling of peace to all whom I encounter.” Walking in that truth, I believe, has the power to effect maybe even ONE person. If I can effect one person, then the ripple effect can begin.

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I feel as though it is safe to say that most of us have heard of the Power of Intention. Ever heard of the book, The Secret? Oprah has!!!!

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Whaddup Oprah’s Book Club List?

The book explains that in the theory of Quantum Physics, everything has an energy; including thoughts. If we think about all that we have to be grateful for, we tend to open our hearts and minds to attract MORE of the same. This goes both ways. Both negative thoughts AND positive thoughts attract one another. Relying on this can have profound changes on one’s life. Simply speak your intention until it ultimately becomes your reality. In the book, that can mean financially, spiritually, romantically, or anything you else can imagine. We are, in essence, limitless.

After all, we’ve heard this same notion since we were littles ourselves.

“When you wish upon a star, makes no difference who you are. When you wish upon a star your dreams come true.” 

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Nice one, Jimminy. Thanks.

And why the heck shouldn’t they? If we are all individually powerful enough to make this happen,

imagine the potential energy of the collective?

The mountains of positivity that things like The World Kindness Movement can move.

An example lies in yesterday’s stresses I faced.  For me, they were almost too overwhelming for me to function. Money, parenting, and hormones (TMI? ah, lighten up;))got the best of me. So today, I woke up with the intention that I would feel nothing but butterflies, unicorns, and rainbows. (photo below) I even dressed the part as a reminder. Needless to say, I had an amazing day today in that I could see the good, the fun, and especially the hope in all the things that had stressed me the day before. Had I not intended to live differently today, I would have most likely felt the same stresses take me over. Silver linings are just that. Shiny lines in the proverbial sand that let us choose whether to stay on the side the negative, or to choose to see the positive.

There are ways you can get yourself involved bringing kindness to the world. The Random Acts of Kindness Organization has plenty of ideas, lesson plans, and even motivational quotes to help you on your way. If you’d like to keep it simple, then just smile at a stranger every now and again. It is said to be hella contagious:)

Or, be like this kid,  Maurice Adams, Jr..

We can all learn from Maurice. Well done, good sir.

Kristy and Christiana’s Friday Guide to the Royal Wedding Couch-gate

I mean, who over the age of 30 hasn’t thought, at least once, that  “All Prince Harry or William has to do is meet me. We’ll fall in love, and I’ll be a real PRINCESS”?  We know as sure as there are biscuits at tea that we have. We all watched them grow up and witnessed the loss of their incredible Mother, Princess Di. We all fell in love with them and wanted to be there for them in those moments. It never mattered which one, we were in it for the long haul. We just KNEW that one of them would fall in love with an American girl. Knew it, knew it, knew it. (We were always on team Harry, for the record.)

Meghan and Harry

And boy, DID HE! Meghan Markle…(“Marks”, can we call her Marks? I think so.) I mean look, even we are in love with her! Not only is she eloquent and beautifully spirited, she’s also a badass brave advocate for women! She’s INCREDIBLE! Annie said it best, “our only problem with her being princess, is that SHE CAN’T RUN FOR PRESIDENT!” Come onnnnn Marks. Killing us.

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Windsor Castle, the Royal residence at Windsor in the English county of Berkshire and the 2018 Royal Wedding venue

So ladies and gents, it is upon us. The world-wide shattering of hearts that shall happen this Saturday at midday in Windsor. The last single royal gets hitched, and simulatensouly crushes all our hopes and dreams of Kristy Wright, Princess of Wales. (cause we know all of you were rooting me on)

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The official invites, image via HuffPost (since ours was misplaced)

Something clearly went awry and our invites were seemingly lost in the mail. So what shall we do to celebrate? Well, Christiana and I will be waking promptly at 4am to make a pitcher of mimosas, strap on obnoxiously large hats, partake in scones and crumpets, and roll that live wedding coverage. Who are we kidding, we have kids, we’ll probably be up anyway because…what is sleep? And how can we even be mad? He’s marrying the freaking MARKS!

Sound like your bag? Well hold on to your crumpets, people. Here’s what you need to know to get your princess on TOMORROW MORNING. Call your friends. Buy bubbles and OJ. Premake (or buy) your scones, crumpets, and whatever other British breakfast tickles your fancy.  We want to support having tea, but at 4 am, let’s be real. We’ll be fumbling for our coffee. Sorry, Harry.

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Coverage begins at 4am Eastern time. (Sorry, you guys on the west coast are screwed.) Guests arrive from 9:30-11 London time and Prince Hot Ginger (“PHG” if you feel me) arrives at 11:30 (6:30 am eastern), so you best be watching by then. The ceremony starts at noon, followed by the carriage ride around Windsor from 1-2. Husbands, get on board. This is like the longest and classiest tailgate ever, just deal.

We’re rolling out these blueberry scones per Sally’s Baking Addiction and attempting these crumpets from the Beeb. (Thats the BBC for the layperson). Also, it’s been reported that the queen mother has a glass of Champagne every day, so I feel obliged to include some bubbly mimosas in this royal feast. You know, for Liz.

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Photo Credit: Getty Images, Town and Country Magazine

Royal protocol also dictates hats for you ladies. (I don’t care if you are still in your pajamas. Look, I don’t make the rules!) Don’t you remember all the crazy hats that turned up at Will and Kate’s wedding?! (Like “nooooo Beatrice and Eugenie!”) The hats were really almost more famous than the swath of international celebs. Learn more about appropriate headwear in this video from the Washington Post.

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Speaking of celebs, be prepared to keep your eyes peeled for the Duke and Duchess of Cambridge (AKA Will and Kate – new parents to baby #3, woop!), the Beckhams, Elton John and maybe even the Clooneys.  So put on your hat, pour yourself a good pot of coffee, serve your warm crumpets and have yourself a merry Royal Wedding Couch-gate. We’re all rooting for you Marks! Cheerio!

P.S. Follow us on twitter @lockerstolittles for a photo recap of said couch-gate.

 

18835945_10103938084553859_8628446883750688728_nKristy is a married mom of 2, doula, massage therapist, and dedicated crossfitter with a passion of healing the human body and mind in Virginia, and closet anglophile. She co-wrote this with Christiana, the unofficial authority on all things Royal.

 

Kristy, Au Naturale: Weight Loss Journey, A Hard Life Lesson in Transformation.

I am not even sure where to begin with this post. I’ve asked myself a million times whether or not it is a good idea to post about my weight loss journey. The answer is always the same. Yes. Because it ISN’T about weight.

It’s about the journey.

I was always playing sports growing up, so I never really thought about weight. Being genetically predisposed to diabetes, heart disease, high blood pressure, and obesity never ever crossed my mind.  As I got older, and the metabolism started to decrease, I began to take notice. Then….. I had kids.

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After I had my first little one, Christiana and I decided to sign up for a half marathon. Super ambitious goals are the only goals!! “Sure I can run 13.1 miles 8 months postpartum. I’ll just train my ass off, lose all the baby weight, and feel FABULOUS, right?”

EHHHHHHHHH (cue game show buzzer noise)

So so so so wrong. All that training and I lost ZERO pounds or inches. ZERO. I also ended up hurting my hip flexor pretty badly during that race because…hello...cross training is necessary when training properly for long distance running.

It was then that my metabolism came crashing screetched to a halt. I was eating all the food and drinking all the beverages. And it was then that my body image started to wain. An increase in scale weight and clothing size caused a HUGE decrease in self worth for me.

<Depression enter stage left>

Depression set in pretty hard. It was soon after that I spent a majority of my days in tears, not feeling worthy of any kind of love. OK, I know what you’re thinking,

“weight shouldn’t have anything to do with that…. society….. diets… magazines….. women are predisposed to unhealthy mindsets due to having their bodies objectified and sexualized in our faces since we were little and it shouldn’t affect them….”

Yup….all that.  All of the yeps. But I still hated myself for letting myself get to a place that I hated myself, perpetuating a vicious negative feedback loop.

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210 lbs, size 18 my heaviest

Fast forward to my daughter being born. With little #2, I never slept. She was up every 45 minutes of her life for the entire. first. year. I cannot get back all the wasted time on social media looking at photos like the one above and seeing someone I didn’t even recognize. It became impossible to see any happiness in my life. I was being blinded by how disgusting I thought I looked. I couldn’t see the beauty in the way my daughter is looking at me in this photo. The joy radiating from her sweet little face…

<Cue second bout of depression and self loathing>

It was then that my husband, bless that sweet man, had HAD IT!

“I want you to see what the children and I see, so I used my Christmas bonus and signed you up for the on-track class at the closest Crossfit. It’s already paid for….you’re going”

<jaw drop……anxiety sweat dripping>

Walking through the doors that day in January of 2015 changed the course of the rest of my life.

Through education, HARD WORK, team commoradory, nutrition challenges and changes (we went mostly paleo), and push from my family…. I started to feel worthy of this change. The weight loss started happening slowly, then once my diet changed, my metabolism that had been seemingly dormant for 4 years decided to wake up!

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3 months after beginning Crossfit, was down 15 lbs and SO MUCH HAPPIER already.

Suddenly, I could do stuff. Pull-ups (albeit assisted but WHO F$*&ing cares I was doing PULLUPS) pushups, deadlifts, stuff I had never even thought I’d be capable of.

Pretty soon, I found myself at a 55 lbs weight loss.  FIFTY FIVE POUNDS!

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155lbs

But….was I truly happy? Well, I went from hating my body, to becoming OBSESSED with it. I spent every moment I had thinking about workouts and how I needed to get there and see the people that had become my friends, my lifeline. I would get anxiety about every workout everyday.  And if I missed one, I’d have anxiety that I’d lost all the fitness I had worked so hard to get. Every day I’d miss dinner, and homework, and family time to work on this new body of mine. I looked for my self worth and validation for missing those things in every “you look amazing!”, from people that I heard. I found physical validation in others finding me attractive, since I had spent so long feeling hideous. In other words, my mental health battle had just begun.

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Thinnest here at 152 lbs size 8

I kept getting thinner and thinner. Skipping breakfast, drinking protein shakes instead of lunch (mainly because the anxiety for the workout that day would leave me nauseated), and only having an appetite for dinner after the workout. My coaches even noticed and talked to me about my weight. They weren’t happy.

It was shortly after this that I started having panic attacks. Undiagnosed depression and anxiety had gotten the best of me. With the up and down extremes, using weight loss and working out as the only escape, it became hard to even notice that I had lost myself and the person I was. I was no longer the carefree woman my husband married. The thing that made me happiest at that point, was now my greatest source of angst and pain.

Life threw us a giant kick in the ass when my son started losing interest in school. We started having emails and notes home from his teacher that he was way behind and not able to focus in school. Essentially, we took him to the gym and came home and put him in front of his homework or the television and talked about crossfit in the kitchen.

ROCK….BOTTOM…..PARENTING………FAIL……..<cue more self loathing>

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That woke me up to just how bad my mental state had gotten. I looked for validation at the expense of everyone but me.

My supportive (you know who you beauties are) friends and family took me aside, and told me that they loved me, but it had been as if they’d lost me to crossfit and crossfit people for two years at this point. So I changed….

I refocused my awareness on healthily eating, (whatever I wanted…not following a specific limited diet) being okay with skipping workouts and only going three days a week and NEVER in the evenings. We reinstalled family dinner around the table, and no television during the weekdays. And the biggest factor was that I asked for help. That help saved my sanity, just as Crossfit had saved my health two years earlier.

This is yesterday

The scale went up, but guess what….so did my performance in the gym. I still crossfit and I still think it’s the greatest exercise for me. My husband does it now, too!

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holla at yo boy

I ended up pulling away from the obsession, and have maintained a healthier weight for my body, mind, and life balance ever since. Anxiety is something I still struggle with daily, but the self awareness actualizes true coping, instead of filling and fueling it with old habits and relationships.

My point in writing this story is to show that, while I may have felt skinny and awesome in some ways, I hadn’t truly healed myself. I live a life nowwhere I am so much happier, showing my daughter that I have a little weight to me, but it comes with greater strength. She can see all that Mommy can do. I can balance now. And I hope to inspire her to adopt this motto: Strong is the new skinny.  Strength, balance,  SELF LOVE, and happiness have been the end goals to this journey and will continue to be. For now, when you ask me what my weight is in the above photos, I will answer this way,

” 155# deadlift for 100 reps, 75# on the barbel for the rest of the 200 reps. And guess what, I threw that damn scale out the window……..”

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Dr. Yoni Freedhoff

18835945_10103938084553859_8628446883750688728_n Kristy is a married mom of 2, doula, massage therapist, and dedicated crossfitter with a passion of healing the human body and mind in Virginia.

Momday Faves

You know that feeling when you discover a new {item, gadget, service, app…} that revolutionizes your day-to-day mom life? That howdidIeverlivewithoutthis?? moment? Well these are a few of Christiana and Annie’s faves we’d like to share with you lovelies! If you’re on a strict budget…. stop reading now. You’re gonna want one all of these…

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First up, Christiana’s Faves:

Not being able to finish your coffee while it’s hot is the subject of more parenthood-memes than I have legos in my house. Enter: Ember Temperature Control Ceramic Mugember

This mug is my Monday morning hallelujah. No matter how many diaper changes, lost shoes, or forgotten hidden homework assignments try to derail my morning, I have hot coffee from first sip to last drop. All. Morning. Long.

Shout color catchers

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After my boys’ royal-blue shark towels turned nearly half of their summer wardrobes into a similar shade of blue in the wash, I lamented the catastrophe to a family member who looked at me like I had five heads and asked “Did you not use a color catcher?!”

Say whaaaat?? Yes, color-catchers are a real, actual “holy-cow-where-have-these-been-my-whole-life” thing. One tiny sheet literally ‘catches’ loose colors and prevents them from running onto other items in the same load. End result: wash colors and whites and everything (even shark towels!) together with no fear.  No separating, no worries. WIN.

The Endless Reader Apps

Although we are all on-board with American Academy of Pediatrics’ advice to limit screen time, those “limited” moments of distracted-child bliss are priceless. These apps, no joke, are at least partially responsible for having taught my kids their alphabet, sight word reading and basic numbers/math. They are fun enough that kids think they’re getting away with something, but 100% child-brain enriching.

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Annie’s turn:

Robotic Vacuum 

Our household contains not only one heavy-shedding dog (Chesapeake Bay Retriever) but also 3 heavy-shedding long-haired women. In addition to that, there is the usual dust, dropped cheerios, crushed goldfish, lint, etc… of a busy household. This miracle worker (ours is named Wall-E) is programmed to come on at 9 am when we’re (usually) out of the house and takes care of nearly ALL of it. The few days it has been unplugged or put away for some reason, there are actual rabbit-sized dust bunnies that build up in our house and this little guy keeps our floors – even the corners and UNDER FURNITURE – spick and span. Plus…

Our dog weighs 90 pounds, so can’t partake in this fun, so sad!

These are the highest rated models on Consumer Reports – we have a 2 year old version of the cheapest one that both my children have ridden around and it’s still trucking!

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Melissa and Doug Water Wow On the Go

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These little board books come with a “paint brush” that you fill with plain-old water. When the kids apply it to the magical board-pages, the colors show up as if they did, truly, perfectly-in-the-lines paint them. My kids will do these for an hour straight. Perfect for the car when you don’t want them to be watching the iPad for the entire 3 hour road trip, or just for those moments when you’re like “how is it an HOUR until naptime, if I have to clean up another mess I’ll just burn the house down!”. No mess, no problem.

I buy the three packs, in a pinch, the pages can be blow-dried for rapid cycling tantrum-aversion.

 

 

 

Nerium Hydrogel Patches and Eye Serum

These little babies should be given out at EVERY baby shower. And bridal shower. And just, everyone needs these. They will take your most brutal “baby-woke-up-7-times” or “we-had-too-much-fun-on-date-night” under-eye bags and virtually eliminate them in 25 minutes flat. And hey – for the dads out there, this is so popular with men it’s dubbed “man-makeup” because 5 minutes of serum can take years off. This is me on left, a family friend on right, same lighting, same camera, no make-up, NO EDITING, (yes, slightly different angle because I’m a doctor not a professional photographer):

And in case you’re wondering if it’s a short-term gimmicky-result… these are one of the few rapid treatments that also improve your results progressively with time. The other name for the serum? Unicorn tears. Nuff said.

Ok, now you have to share your favorites in the comments and share.

Bonus, if we get up to 50 followers from this wonderful sharing by the end of the week, Annie will send a free sample of this magical eye serum to 1 lucky follower!

Now go get your Monday on!