Tuesday, June 23, 2015

Stars and Stripes Shadowbox {The Wood Connection}

I am so excited to be working with products from Wood connection again and this time it is for my favorite holiday. I love all the possibilities they have going on in their stores. It is great for all types of crafters. They have samples if you love it and want to create the same thing or you can let your imagination sore and create your own unique project with their amazing supplies. They have everything from the wood products, paper, paint, glue, glitter, ribbon and everything else in between.

Supplies Needed

-Wood shadow box
-red, white and blue paint
-1 small star
-5 mini stars
-"And stripes" vinyl
-paint brushes
-painters tape
-sand block
-wood glue

***All of these items can be found and were purchased at the WOOD CONNECTION

What I did 

First I stained the shadow box. I only stained the frame not the very inside wood piece, I left that alone for now. I did one layer of stain, wiped it, let it dry and repeated for a second coat. With two coats it was the perfect color.

Once that was dry I painted the inside wood piece all ivory white. It took two coats letting it dry completely between eat coat.

Once the white was dry I used the painters tap and taped off two stripes. On the bottom blank stripe I added the vinyl. I made sure it was all on there nice and snug so that the paint wouldn't bleed. Then I painted over the whole thing with red paint. I had to do three coats to cover it all and looking smooth, letting it dry completely between each coat. Hint: a blow dryer cuts the drying time down by like 75%

White I was waiting for the red paint to dry I painted the small star white and the mini stars all blue. I did two coats on each. Once they were dry I sanded the edges and flat surface to make them look worn and rustic.

Once the red paint was dry I removed the painters tape and the vinyl so the stripes showed and the lettering was a crisp white.

Then I sanded down the whole inside to give it the vintage look I was going for.

To complete the project I glued the stars to the top left corner with wood glue and then it was complete and ready to put up with the rest of my 4th of July decor.

I love how it turned out and I can't wait to think of more to do with the fun new shadow boxes they have in their stores.

Thank you to The wood connection for having me and providing me with these awesome products. Now go and get your craft on!!! 

Because I love you all so much head over to my instagram  to enter the $25 gift card to the Wood connection so you can make your own goodness @whitneyulrich you must follow my account to enter.

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Tuesday, June 16, 2015

Easy Clean Refrigerator with Glad Press' n Seal

This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and Glad, but all my opinions are my own. #pmedia #pressnsealhacks http://my-disclosur.es/OBsstV

I am a bit of a neat freak and I even enjoy cleaning. I make sure to deep clean my home once a week and it is important to me to keep a clean house. When it is clutter free and clean I am able to focus, function, and have more fun with my kids if I am not worrying about the mess. I'm not saying my house is perfect I just like it as neat as a house can be with two little crazy boys. On that note I hate cleaning the fridge. Pretty much the only time I clean the fridge is when I used to have apartment checks in college and when I move. That is kind of gross when you think about it and now I have found the perfect way to keep my fridge clean the easiest way and quickest way I can think of.

This is my messy cluttered fridge. I try to declutter it each week before I go grocery shopping but rarely clean up the crumbs and spills. So I ran to my nearest Walmart and grabbed a couple rolls of the Glad Press' n Seal to use as my shelf liners, because it is cheap, easy to apply, lasts a long time, it is clear and does the job perfectly for what I wanted. I was able to line my entire fridge with the small 70 foot roll and I even have extra left over that I will be lining my pantry shelves with next week.

I was able to do this quick and easy hack in a matter of a half hour. First I took out the shelving and cleaned it all. Then I left it out to dry and to room temperature so that the Glad Press' n Seal could adhere to the shelves.

Once they were dry and at a good temp I added the Glad Press' n Seal to each shelf by pressing it to the top then pulling it tight and pressing it around all of the edges so it was all clean, clear and crisp.

Once all the shelves and drawers were lined with the Glad Press' n Seal it looked so clean and sparkling I was able to put all the food and beverages back in a nice organized manor.

Now when the crumbs and spills pile up all I have to do it peal the Glad Press' n seal wrap off of the clean shelves underneath and simply add a new piece. I will be able to get three full fridge wraps out of one small roll. Oh it is so nice to open up my fridge and see cleanliness and order.

Make sure to head to your closest Walmart, pick up some Glad Press' n Seal and get to wrapping those shelves, cabinets and drawers to keep them looking nice, clean and organized. I promise you will love this hack! Try it out and let me know what you think. You will be thanking me when it is easy peasy to peal away and add a new piece in a matter of minutes.

Wednesday, May 13, 2015

Female Empowerment {Strength is Beautiful}

Two of my favorite companies out there Swoob.com and Sabre have teamed up together to bring an amazing series centered around women empowerment, fitness and safety. I feel like this is such an important and powerful movement and am blessed to be apart of it. Being apart of this campaign has made me reflect on what empowers me and makes me learn and grow while taking care of this one and only body of mine.


The first thing that comes to my mind when I think women empowerment is fitness, because that is such a huge part of my life. Empowerment is strength. Strength within and strength on the outside. Strength can mean and be so many different things. One thing empowerment and strength is for sure is beauty. I am empowered through fitness. It gives me strength confidence and is emotionally and mentally strengthening. I started crossfit a year and a half ago and it is the most empowered I have ever felt. It is the best part of my day. It gives me the me time I need as a mom, it teaches me self worth, patience, love acceptance and team building. It gives me energy and the endorphins I release make me happier and a better wife and mother to my two active fun loving little boys.

Life is a journey. We have goals and dreams and the road to those dreams is the most empowering moments. Its important to enjoy those and that is where we grow as humans, women and mothers. Success in those goals is also a journey and road there takes hard work and dedication but is beautiful. There will be those who say you can’t make it, and its too tough and you aren’t strong enough. People will challenge your strength and try to knock you off your path and some will refuse to get out of your way. There will always be those people that do not believe, support or understand you. That is a part of this life. We can let those people define us or we can rise above, believe we have what it takes, believe in the hard work you have put in and your strength and move forward and this where you thrive, shine and are empowered. Those are the moments we empower ourselves and by doing so we empower and inspire others.

My story starts back as a small girl. I have always struggled with confidence I think we all have a bit. I also suffer from anxiety and depression. I didn't get diagnosed until later on in life but it is very apparent that I have lived with these my entire life. Perfectionism and anxiety go hand in hand. I have to fight each day to get out of bed. I have to fight to breathe sometimes and I even have to fight the urge to have to be perfect. My confidence has suffered because of my anxiety and thoughts of always having to be put together and loved by all. These are things that I will struggle with my whole life, but that does not mean that I cannot find different way to cope and try to learn and grow and lesson the effects for these struggles and illnesses. I have found that fitness and surrounding myself with people who support me and have similar goals is the best thing to help me to cope and grow into a better person each day. 

As I grow older I find it more and more important to be yourself. I find it more and more ok to not be perfect. I have even found it to be ok if someone does not like you. But I have also learned to be more loving, despite those that hurt you. I have learned to be supportive of those who may not support you. I have learned to be a good friend, to love more deeply and to understand people are human and to not judge because you just don't know what others are going through. I find that women empowerment comes from helping and supporting those other women and people around you instead of putting people down to be right or to be the one on top. Be slow to judge and say unkind words and quick to love and be understanding. 

So back to fitness being my coping strategy. I was a gymnast and as a teen this is what got me through those hard, developing and a bit awkward years. Im college I took up running and this was my favorite way to blow off steam, think and be in the beautiful outdoors. There was a time when I first got married and started having children I got busy and I lost myself a little bit. I felt like something was missing. I needed that physical activity back in my life but I had no clue what the future had in store for me. Crossfit came into my life at the perfect time, the perfect moment and I would go as far as say that it is has saved my life. 

When I started crossfit I did it just for the exercise having no clue what it could actually do for my life. I have had coaches who have fought for me and believed in me from the very beginning. It was when I started putting in real work, set out goals and believed I could that is when I started to grow. I had zero intensions in competing, but as I have grown this new passion and drive has also grown. I am now competing and my goals in the competitive side of the sport has grown as well. I continue to work toward those goals each day with drive and hard work but also remembering the life long lessons I am taking from this empowering experience by really enjoying the journey.  I have a lot work to do, more experiences that need to happen and more times to accumulate before I will be where I want to but looking back at how far I have already come in a short year and half and recognizing the improvement is what keeps me going and motivates me. I am excited to see where I can go with this and what the future has in store for me. 

Crossfit and any form of fitness is an incredible outlet as it is to many but to me it is so much more than that it pushes me as an athlete but also as a person more than I ever have been. I grow and better my life each day. The life lessons I learn in that gym are incredible. This sport makes me want to push to my limits and reach goals and dreams I have never thought possible for me. I am hard on myself but it grounds me and brings on greatness.

I do crossfit to better me, but I also do it to be an example to my boys and to other women to show the importance of taking care of our bodies. We are only given one body and it is out job to take care of it. The better we take care of our bodies, mind and soul the better the quality of life will be. I do this for my babies. I continue for them. I fight and I do not give up because of them. I want to be that example of health and fitness to them but also an example of going after goals, dreams, passions and hard work. Find you’re the reason. Why is fitness important to your life. Once you find that reason hold on to it and that is what is going to keep you fighting that is what is going to empower you and those around you.

So why? Why is crossfit and my goals and success in it so important? Its important because it has instilled a strength within me. It is important because it makes me happy. It is important because I am able to inspire other to be healthy and that is cool and that is empowering and that is beautiful. I do it because there is nothing quite like the community and family that is built in the walls of that gym. I do it to push myself to my limits while also being there for others and pushing them when maybe they need a little nudge in believing they can. I have found that through doing this sport i want to help others to feel what I feel from pushing yourself to the limit. I want to work with teens, I want to be able to coach them and instill in them the confidence and strength I wish I would have had back then to be able to help them in their adulthood. 

Are there times I want to give up? Yes, more that I would like to admit. There are days and times in my training I swear I will never set foot back in that gym, there are times I feel weak, times I don’t believe I could reach my goals. There are times I feel silly having such high dreams, there are times I let the haters get me down the people that don’t believe I can, there are times I straight up want to quit and prove to myself I can’t but those moments are becoming fewer. The more I push through those bad thoughts and want to quit moments the stronger I become. I grow when I walk in the gym the day after a bad workout. I grow when I pick myself back up. I grow and learn and not just in fitness but in every aspect of our lives. 

So go and do. Not everyday will be great, a lot we will fall short but get back up and set goals and pursue your dreams because they are not stupid and although they take time and hard work I believe I can get there just like I believe we all can if we love it and work hard enough for it. Strength is beautiful. Strength is empowering. Kindness and building others up is empowering. So be the best you so that you can also be there for those around you! Believe in you so you can believe in others. Build your strength so you can help build others. Fitness is empowering. It empowering to do something you never thought possible and it is empowering to watch someone else do something they did think they could but kept going because everyone had their back. Be that empowering person. I try each day to be that person. I try to be my best self and I try to help others to be their best self and show them love and kindness.

Now that I have shared with you my empowerment story make sure to check out Swoobs We Are All Survivors blog post and Sabre Survivor Stories to be empowered, motivated, and uplifted. 

I would love to have you follow me on Instagram
to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
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Monday, April 20, 2015

Move it Monday #8 {Track Workout}

Hey ya'll its Monday and although it has been a while today I am back at it with Move it Monday! The weather is bipolar here in Utah right now as Spring time usually is and along with bipolar weather in Spring comes the start of running season. So to celebrate the start of the running season and mostly nice weather, when it isn't randomly snowing in April, I am sharing with you today 2 different running interval workouts that you can do on a track, on a treadmill, or even on a trail. Running workouts are great for all types of you active people out there. Running can help us all with our hearts, our lungs and full body transformation but along with the cardio it is important to incorporate some strength so these workouts have some body weight movements that combined with the cardio are sure to burn some unwanted fat and put on lean muscle. I know you all want to be able to more active with your kids this summer mamas so lets get crackin! You and your kids will thank me after these.

To find some of my previous at home/out side work outs you can find them HERE HEREHERE ,  HEREHEREHERE  HERE and an introduction to the series HERE, you can also find all of my other workouts I have shared on the blog since Last year through the search box on the side or the links I provide at the bottom of this post. I cannot wait to share with you all of my workouts and recipes to help you to be a better you. This year is going to be a great one. Lets get healthy and crush some goals together. Remember you can always email me with suggestions or questions at wjwiki07@hotmail.com Now lets finally get to this workout shall we!!! 

Warm up! It is important! Don't skip it and do it all! Its like breakfast it should not be skipped, it should be taken seriously and it should be done well, because it prepares you for the rest of the workout.

The first one is a fun little pyramid chipper that will challenge you but is very doable. I did this one on Saturday and had a few other people do it and it was a good one. If you are just starting out you can modify the runs and reps. For example you can do a 800m, 400 m, 200 m , 200m, 400m and 800m  or even 400, 200, 100, 100, 200, 400m and you can do 10 reps instead of 20 depending on your level and how comfortable you are with running and those movements. But no matter which modification you do make sure that you are challenging yourself. You will only improve by challenging and pushing yourself in your workouts.

Make sure you time these running workouts so that you are able to do them again and see your improvement. Also record what modification you did so that you can push yourself even more on the runs and reps then next time you do it, until you are able to do the workout as written. Let me know how it goes if you do it I would love to hear about your experience.

Shirt: Billabong ||  Tights: Flex Till you're famous  ||  Shoes: Reebok Nano 4  || Sports Bra:  Lulu Lemon ||  Facility: Layton High Track and Field  ||  Photo Credit: Tyler Ulrich

I love these out door workouts because I love to be outdoors and I feel like the sunshine makes us all happier. I also loved doing these at the track because me and my husband were able to go together and the boys just played on the track with us and in the grass. We were able to go together as a family and all have fun and be active together. My four year old ran over a mile with us and my 2 year old probably ran about a 1/2 mile they did awesome and then they loved running in the grass and playing with each other while we could watch them the whole time running circles around them. Make fitness fun. Make it a priority and be the example that your children can follow.

Ok here is another one for you. Do not skip the warmup it is very important especially to make sure your leg muscles are all warm before you take off running. Ok this one there are two options there is one for the beginners and one for advanced they are similar they are just different rep schemes. Pick which one is best for your level and give it your all. Push yourself, time yourself and record it so that you can do it again in a month and see your improvement.  It is as easy or as hard as you make it by how much you are willing to push yourself. 

Make sure to come and check out more of my At home workouts 
and don't forget to check out my blog each Monday for a motivational/workout Fitness post. 

I would love to have you follow me on Instagram
to see all my fun pics, my real life, fitness, fashion ideas
and sneak peaks of what I've been working on

Make sure to check out my other social media sites and follow along
 {links below}

Twitter Subscribe Pinterest Facebook Etsy Shop Follow on Bloglovin 


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