fit and fruity

Came across these great articles in Runner's World the other day and thought I would share them with you. As the days get shorter and the nights get longer, the idea of coming home from work and posting on the couch, sounds more and more appealing. With all the extra sitting, it might be a good idea of getting in the habit of stretching so you can stay limber. While your relaxing on the couch, grab a basket of blueberries and nosh on those instead of the regular bag of popcorn or potato chips. (see the health benefits below)

out with the old, in with the new

Lets be honest; you aren't going to trade in your bag of potato chips for kale chips overnight. And honestly, that's why most dieters fail- because they try to make too big of a change and end up depriving their bodies. Then, you set yourself up for a weight gain relapse. Even if you are determined, your brain will go through withdrawals and you will end up feeling hungry and unsatisfied all the time. hence binge eating.

In a lab study with rats, scientists found that when they were given chocolate and sugar and then had it taken away, their brains pumped out five times the normal level of CRF- which is the same stress hormone released in junkies who are trying to kick a drug habit. oh no!!

So instead of trying to go cold turkey on your favorite bad foods, remember it's all about baby steps. Make sure you transition your eating habits one at a time and it should be the end of yo-yo dieting for you!

below are some easy upgrades to make in your diet. 

source

natural defense

When you are working out hard (especially in the summer time) it can be very draining on your body. Make sure to keep your nutrition in check with the right vitamins and antioxidants to ensure proper repair. I found this article the other day in Runner's World about all the right super foods that you should be eating to help your health and recovery. Remember; you can always click on the image for larger viewing. 

Tighten Up

All this gorgeous sunshine has got me thinking about the beach non-stop!! I can't wait to get out there and soak up the rays and jump in the Ocean... yes, I do actually go in the water. Even though it might not be sunny where you live, it is a great time to start thinking about that bikini body of yours. Have you neglected it all season or have you been staying in shape? Either way, here is a great workout routine from Fitness Magazine, designed to get you lookin' HOT!! enjoy xo

15 Minutes to Fit

Did you know that exercise makes you happy?

 It's true, it has actually been proven by numerous studies worldwide; here, here and here. If you want a quick boost of joy- go for a jog or walk your dog or lift some weights.. I'm telling you that you will feel better after. Don't have the motivation? Just get yourself there. Studies have also shown that after ten minutes of you working out, it will propell you to finish your workout because of the endorphine release. Physical activity is known to give a powerful "feel-good" effect, brightening mood and enhancing mental health. Some have even said that regular exercise may be as effective as medication for some people with depression.

"We found that people who are more physically active have more pleasant-activated feelings than people who are less active, and we also found that people have more pleasant-activated feelings on days when they are more physically active than usual," study researcher Amanda Hyde 

The importance of physical activity is not only for our physique and health..but also our mental health.

I have attached a great Womens Health short workout, for an instant mood boost.. now you have no excuse not to kick it into gear!!

some great fitness tool to invest in

New Years Resolution Planning

Do you have your New Years Resolution picked out yet? I feel like everyone and their Mom will choose to "get healthy" or "exercise more"... but what do those goals really mean? If you chose to change your lifestyle habits, set more realistic goals for yourself- because sometimes it can get overwhelming.

Instead, try "I will pack a nutritious lunch for myself everyday, so I don't succumb to fast food."

Another one I like is " I will only indulge in dessert when I'm out for dinner on Saturdays." Then you have a sweet treat to look forward to all week.. and hopefully that will keep your motivation up.

Check this article from Shape Magazine, it helps you plan your resolution and keep it.. So you will make sure to have a bright future in 2013!!

snoozin'

12 Steps to Better Sleep.

You have heard the rules for better sleep before; drink a warm glass of milk, don't eat too late, no spicy food before bed. As you can see some of those rules are a little ...well... outdated. Does anyone over the age of Four even warm milk up anymore?

So while I was reading the latest issue of Shape Magazine I came across a list of sleep tricks that actually apply to this day and age. Take a look and see if you're falling short in any areas and what you could be doing differently to ensure that you'll catch that extra shut eye.

sweet dreams

ciao<3

runnin' in the winter months

as you know I really like to run.

So how "down in the dumps" do you think I've been because when I leave for work in the morning it's dark and when I come home at night it's dark too! I usually run in residential, well- lit areas just because sometimes drivers aren't paying attention. I came accross this article in Runners World and thought I'd share it with you in case you needed some running tips for the current conditions.

Some of my favorite night run gear



Lululemon U Turn Pullover



The North Face Torpedo Jacket

Brooks Nightlife Reflective Jacket



New Balance Running refelct jacket

Read This Now For Your Health

Click to enlarge and to enhance your way of life. :)

The Great Indoors

With winter on its way to the Bay Area, it sure is putting a damper on my outside workout opportunities. The Sun wakes up late and goes to bed earlier so I have to be a little more creative with my workouts. I love to run, but on a treadmill is not ideal for me... I get board staring at the same wall the entire time.

Lately I have thought about investing in some new workout equipment in anticipation for the coming months. This guide that I found in Health Magazine seems to have done all the guesswork for me. They even included some workout routines to practice with your new home gym. As always, click on each scan for a larger viewing of the gear and exercise plan.

Also, the foam roller they mention at the bottom of the page is amazing. I feel as though it really gets those hard to relax muscles and knots. I would suggest an upgrade here. It is that one I have at home and I find that it holds up better than the foam roller... that one just flattens out over time and becomes harder to roll properly. Plus the ridges really provide extra help with pressure.

get that booty in gear! ciao xx

image

oh Ralph...

OH. EM.GEE.

I have completely fallen for the new Ralph Lauren Look Book and am secretly envisioning myself wearing the gold sequined blazer out to... ummm, actually anywhere- It's Gorgeous.. I'd rock it at the grocery shop

They definitely hit the mark this season and their collection is on point. I love the Sherlock Holmes meets Grace Kelly meets ultimate equestrian.

 I also love the inspiration boards they included in the book and I love the sketches for some of the various pieces. Take a look at my favorites or go here for more!



Swooning over this little baby...


 

Meeee-OW

 



Keep that Summatime shape

When winter rolls around, everyone is so busy being bundled up in coats and scarves to notice if you gained a pound or two. Even though you can fake it with a few extra layers to hide it- why not just switch up your workout routine so that you don't have to? I found this workout plan in the new issue of Shape Magazine that teaches you about minimal effort and maximum results..

attention foodies

Do you like to eat ?

Do you like to travel ?

You should read this.. and even if you know you won't be visiting Barcelona for the Foie Gras Raviolis or Dubai for their unbeatable Pad Thai... it's still a fun read. Plus, you can look up your favorite dishes to see the places that are well known for serving it... maybe a little extra incentive for traveling. Or you can do what I did and research the intriguing ones so you can host your own "feast of nations" dinner party.

Does anyone else think the description of Bangkok's Jok's Kitchen by Andrew Zimmern sound AH-mazing!!? What a fun little stop, but I guess it's not the place for spontaneity.. reservations are booked a month out??

The Dreaded Bloggeritis

Lately, I have been reading about a few people coming down with... dunh, dunh, dunh- the dreaded bloggeritis. Ok, I know bloggeritis is not an actual ailment.. but wrist problems are a big problem for all of you who are hooked up to your computer all day. I found this great article in Health Magazine about some of the common aches and pains that people experience. Plus, in addition to explaining the condition it also shows great stretches and other pain remedies you could use or talk with your doctor about. Another great idea is to purchase a hand wrap, and if you feel some tenderness starting, throw it on to battle the inflammation, hopefully the pain will stop there before it gets worse.

These are some warning signs that will tell you if things have gotten "worse"

~Inability to carry objects or use the arm~

~Injury that causes deformity of the joint ~

~Wrist pain that occurs at night or while resting~

~Wrist pain that persists beyond a few days ~

~Inability to straighten or flex the joint ~

~Swelling or significant bruising around the joint or forearm~

~Signs of an infection, including fever, redness, warmth~

enjoy the read

SOURCE

The definition of exercise

I don’t try to be a know it all,

but I’m sure I come across like one to some people… on some occasions. J But, it really isn’t the worst thing in the world- especially if you’re giving sound advice and genuinely trying to help someone. I love to learn things from people. Especially if it’s in an area that I’m not too familiar with.

I actually enjoy reading about new health studies and reviews of products that are new to the market. So when I come across something that would be good for my readers, I always pay it forward. That’s how I felt about this mini article I found in Shape Magazine.

For someone just starting their workout journey or trying a new exercise style , it can be a little intimidating being in a new environment. The fitness lingo can be hard to understand… and when someone is trying to give you instructions but really all you hear is Swahili, obviously there is some kind of communication disconnect. Below are some of the common terms that every fitness enthusiast should know.

So study up!! And show your trainer, friends or significant other that you know what’s up when it comes to your workout.

Size does matter...

No, this isn't a post about those annoying info-mercials. This is something that you should use to educate yourself with. Most people don't know the proper amount of food they should be eating for their body size, and unfortunately people are eating way too much food.  Did you know that from the late 70's to today, the daily average intake of calories has increased by over 500 calories. If one pound of fat is equivalent to 3500 calories, then that equates to people gaining an extra pound PER WEEK!!! And if you aren't active enough to burn off those extra calories, then they just stick with you.

This article that I found in Fitness magazine, is all about the correct portion sizes and what you should realistically be eating in one sitting. There are a few tricks that I use when I'm eating out, because everyone knows restaurant portions are way too big. I know that the palm of my hand in equal to 3 oz and that my entire hand is 5 oz. I try to use it to measure my steak or chicken, so I know when to stop. Sometimes I ask for half of my entree to be packed in a to go box even before I've started my food. And my favorite is to always order a salad before, that way I fill up of healthy veggies while everyone is noshing on the bread basket.

Hope you have a wonderful weekend!! Get outside and go for a hike, bike ride or just a walk... The weather int he Bay is going to be beautiful, I know I will for sure be outside soaking it all in.

xx ciao