exercise

How to Keep It Clean on Vacation

Summer (aka Open Season for Rosé) is upon us; long beach days with seafood and drawn butter, naps instead of workouts, Chardonnay instead of smoothies, sunning instead of swimming, tan lines instead of TRX, the list goes on. It’s part of what we all love about summer right?  Kids are out of school, alarms don’t have to be set, life is slower. But that doesn’t mean we want to undo all of our hard work; after all it’s also bikini season.

I have a few ideas to help us all stay on track this summer.  Let me know if you have any for me to add to the list!

  1. HYDRATE– Like for real, y’all.  I cannot explain to you how much better I feel when I drink TONS of water. Throw in some cucumbers or citrus for added hydration and flavor. Note: seltzer, la croix, iced tea…these are NOT replacements for the real deal h20.  So make sure you have water in you and on you always.
  2. Exercise– I know, I know. You’re on VACATION. But I always feel SO much better when I start every day, even vacation days with some sort of sweat session. Mix it up this summer.  If you’re in a new city, try a new studio or workout. If you’re at the beach, go for a run, swim in the ocean, standup paddle board or give surfing a try. Go on a hike, walk, or just hit the gym for a bit everyday and you will thank me (especially when you’re DONE and those endorphins are flowing!)
  3. Stick to Your Healthy Routine– I needed to remember this on a recent six day trip with my husband. I came home feeling so sluggish and couldn’t understand why. I slept a lot (no baby!), ate well, and exercised regularly. I thought about it later and it must be because I broke from my usual healthy morning routine and my body got a little out of whack wondering what was going on. I start every morning with a TON of liquids. I chase a shot of chlorella and coconut water with warm lemon water mixed with cayenne and turmeric. This is followed by a big glass of ice water, hot green and dandelion tea with Vital Proteins collagen, and finally, a green smoothie with Apple Cider Vinegar.  Well, I didn’t have ANY of these on my trip and started each day with bottled water and the buffet at our resort…not my smartest move. So my advice is if you have some healthy, daily routines and rituals, bring them with you on vacation.
  4. Drink with Caution– It’s vacay, duh, you’re going to want to booze a little (lot).  But be smart about it.  Pina Coladas and Strawberry Daiquiris look so good whizzing by your pool chair on a silver platter BUT DON’T DO IT. They are full of sugar, chemicals AND alcohol and loaded with tons of crap and calories. Opt for your liquor of choice mixed with ice water and fresh citrus (detox!) or a white wine spritzer (half wine, half sparkling water). Also see rule 1, HYDRATE while you booze.
  5. Eat What’s Fresh– This is a good rule of thumb for every day life but especially on vacation.  We were in Turks and Caicos where the local delicacy is conch. Sure, you can get it fried but we chose to have conch ceviche everyday. Loaded with veggies, citrus, and conch, it was cold and refreshing and super healthy.
  6. Wear Sunscreen– I had to throw this in there. Y’all.  WEAR SUNSCREEN.  That is all.
  7. Jump right back into your fitness and clean eating routine when you get home. I used to think I needed (deserved) a day or two to ease back into the crazy of life after a vacation. Maybe that meant ordering pizza the night after we return. NO! Try to get back to “the real world” and head straight to the grocery store or farmer’s market and stock up on your healthy essentials so you have no excuses!

I only nag you because I love you!  <——-I say this to my husband, what a lucky guy!

Photo:ammothedachshund.com

Happy Summer and thanks for all the love!

xo

rachel signature

Happy New Year (Resolution Time!)

2016 was the best year of my life.  I had my little boy, who made me a mother, and he makes me happier than I ever knew was humanly possible.  But a lot of people close to me didn’t have such an awesome year whether they dealt with the death of a loved one, illness, or any number of difficult things.  No matter how 2016 treated you, it’s always exciting to close the door on one chapter and start fresh.

Do you make resolutions?  You know, set a goal for a positive change in your life for the upcoming year?  It’s like a clean slate, right? There’s no better time to make a promise to yourself but a lot of times these promises are broken by say mid March.  I have a few suggestions on how to make attainable, reachable, DOABLE New Year’s resolutions for a fabulous 2017, something we all deserve.

  1. DRINK MORE WATER.  Duh.  Sort of a no brainer.  But it’s something we can all do, all the time.  Buy a nice water bottle that you will want to carry around with you ALL THE TIME.  And do.  Fill it constantly and chug chug chug.  It’s good for everything but especially your insides, your skin, your digestion, and can even help fill you up if you’re feeling ravenous.
  2. MOVE every day. I have a goal to work out every single day.  It doesn’t happen but if I shoot to exercise every day, when I miss a day, it’s NBD.  On days that I don’t attend a class or break a sweat, I still have a mini goal to at least move. I walk my dogs, push Aubrey in his stroller (uphill as much as possible), plank on my bedroom floor, squat while I am holding the baby, whatever.  Something is better than nothing.
  3. Cook More, Dine Out Less.  No one loves to go out to dinner more than me.  Like, for real.  I LOVE RESTAURANTS.  Especially now that I have a baby.  I can sit down to eat?  Someone will bring me my food?  I don’t have to load the dishwasher after with one hand?  Sign me up.  BUT even when you’re eating out and making healthy choices, there are so many unknowns.  What sort of oil was your food cooked with?  How much salt was used? Is anything organic?  Is this a reasonable portion?  When you cook at home you know the answers to these questions and can control all of the factors. You will also save a ton of money.
  4. EAT MORE GREEN.  In fact, make it a goal to eat something green at every meal.  Breakfast and dinner are easy for me.  I have the BEC green smoothie every morning and some sort of salad for or with dinner.  Lunch is tough because I am usually on the go.  I am going to try and do better this year!
  5. ORGANIZE.  Say what?  I know what does organization have to do with it?  A lot, actually.  The more organized I am, the better I am doing at the life game.  I have a grocery list with healthy food on it, I have meals planned for the week, I am using my time in the best way possible, I am making it to all my classes this week, etc.  Get organized and stay that way.
  6. Cut Down on the Booze.  I know. I know.  I am like, zero fun. I didn’t say cut it out completely!  Just cut back when you can and preferably where you won’t miss it.  Sometimes after work Douglas will ask me if I want a beer (so crazy, I always hated beer but I love dark stouts after having a baby) and I want to respond YES every time but do I really need the empty calories?  No.  But when we are out with friends for happy hour or dinner or a cocktail party, then YES I really do!  Pick your poison they say, just don’t pick it too often.
  7. Be Nice. No this isn’t going to clean up your lifestyle but it will make you an all around happier person. Times are tough and people can be mean, so take it upon yourself to talk to strangers, hold open the door, don’t beep your horn, return someone’s grocery cart…come on y’all.  We could all stand to be a little nicer!

CHEERS to a happy and healthy 2017!

rachel signature

TIRED?…….Gain Energy in UNDER FIVE MINUTES

You will hate what I have to say. At first, it will annoy you. Because when you are tired the LAST THING ON EARTH you want to do is move. But  I promise you it works. The more active you are, the better your circulation will be. And good circulation is “essential for energy because blood transports oxygen and nutrients―fuel for the cells―to the muscles, brain, etc.,” says internist Jacob Teitelbaum. Here are my four simple tips that work with my clients to gain energy by moving.

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1- Find your favorite 2, 3, or 4 minute YouTube dance video. Mary and I like Beyoncé  and Justin Bieber. We look ridiculous, we can’t really follow along, but we crack up at ourselves from sucking so bad and we have fun.  After sitting at our computer for 4 hours staring at a screen and feeling exhausted we now feel happy and energized in only a FEW MINUTES.

2-Go outside for 5 MINUTES. Take a brisk walk and breathe the fresh air. Look at a tree. Smile at a human. Feel the sun on your face. It seems crazy that this can boost your energy but it does. Bonus: it will boost your mood too.

3-Play your favorite dance song and blast it. If you are at work, pop in ear buds, in the car–just go for it and sing the crap out of it even if you suck–in the house, crank it up and pretend you are 5 years old again. You’re kids will either join in or claim serious embarrassment. Either way, do it.

4-Do 50 Jumping Jacks with a friend/co-worker/student/dog/neighbor/bird/kid/grandparent/waitress…… I don’t know why but this simple act of a jumping jack with someone else just makes you laugh. Try not to pee. For real.

“We live in a society where people are always looking for the next sports drink, energy bar, or cup of coffee that will give them the extra edge to get through the day,” says researcher Tim Putz, PhD, also of UGA. My advice is to ditch all the above and as much as you don’t want to…..TAKE 5 MINUTES TO MOVE. And then smile, and kick some a–.

xx,

Tiffany

New Year’s Resolutions? NAH

Happy-New-Year-2016-Wishes

HAPPY NEW YEAR!!

This time of year the health business BOOMS. Gyms rely on those New Year’s Resolutions to meet their quota for the year..

I am watching the TODAY show and the guy from the Biggest Loser just did a little piece on health. I thought his suggestions were way better than what I had in mind today so here they are- I just made them even better:

30 days! It feels good to write down resolutions and share them with our partner in crime for the coming year but 365 days is a huge commitment. So much of a commitment that many of us have brain farts on a daily basis and think we have 364 more days to eat healthy or go to the gym.. 363,362, oh whatever next month. It’s a vicious cycle. We love to work with our clients on immediate goals, 3 month goals, and 6 month goals. It is realistic.

Imagine the next 30 days as a challenge and then build on that! If you can do these three things in January I promise you will be on your way to a healthier 2016. More energy, less lbs, and in your prime.

CUT OUT SUGARY DRINKS. REPLACE WITH WATER.   This is HUGE. The pumpkin, peppermint frappes that have more sugar than you should consume in an entire day is over. Put that money away, drink some coffee at home and spice it up with a touch of creamer and cinnamon, grab a green tea, drink water. Drink warm water. Drink infused water. DRINK 8 CUPS OF WATER for 30 days and tell you do not feel a difference. Want to be in the top 25%? Drink water. Then spread the love and tell the other 75% dehydrated Americans to stop drying up and drink their water.

MOVE 3 DAYS A WEEK   The guy on TODAY told us to go to soul cycle but I have seen those prices and you do not have to be rich to be in shape. Although… add up the money you spend on starbucks and you may be rich. I am a huge advocate of do whatever the hell you want. Just get that body moving. Grab a friend (someone who will kick your butt for not following through) and go on a walk, hike or the gym. I do LOVE a good cycle class so maybe try something different. A class like environment may be your thing.

Eat a vegetable 7 days a week  Seems simple. It’s amazing how many of us do not consume veggies.. we have great suggestions here on BEC or hop on Pinterest and find some simple recipes. Smoothies, delicious salads, roasted veggies.. get addicted. 7 days a week… that would be every day for the next 30 days.

We believe in you.

Happy NEW YEAR! Now go drink some champagne but remember to wake up and drink a big glass of water to rehydrate. Then brunch it with some eggs and sweet potato fries covered in hot sauce. Best hang over food ever.

LOooovvvvveeeeeee!!!!!

Mary

 

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