fitness tips for after dark

So since the clocks will be changing, our daylight in the evenings will be decreasing.

It is important to stay aware of some safety precautions. 

Since we are all hard working women (or men) we have to sneak our fitness in when we can. Which sometimes forces us to workout after dark. 

With that in mind I'm sharing 5 tips to stay safe. 

Be Reflective
If you want to be visible during the dim hours, wear fluorescent colors. They're effective because they reemit light at longer wavelengths, making the material brighter than the brain expects. And because our brains are designed to identify human movement, having something reflective on various points of motion will help a driver see you from far away... just don't forget your sides!

Buddy Up
Being in a group makes you more visible to approaching cars and less tempting to a mugger or attacker. Plus, extra eyes can help spot potholes, roots, or other obstacles. Make a date with a friend!! And if you don't have friends, check out this site for a running buddy in your area. 

Skip the Earbuds
Music has been shown to improve workout efficiency, effort, and endurance, but it also distracts you. If you can't live without your music? use only one earbud and keep your volume low. 

Pack Wisely
Bringing a charged cell phone seems like a no-brainer, but you should also always carry your identification and an emergency contact number. 

Practice Precaution
Low light, rush hour, and a roadside workout can be a recipe for trouble. Stay on sidewalks and streets with bike lanes or wide shoulders. Be most careful at crosswalks and intersections, and pay extra attention to cars as they turn.. remember they are looking for traffic, not always you. 

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bikini body

When I was reading an edition of Shape Magazine the other day... I found these awesome thirty minute workouts, designed by Jillian Michaels to maximise your time and help sculpt that body into summertime ready shape . 

Have you amped up your workout plan for summer? Or have you been consistent the entire year? 

Either way, they are great workout is a great way to get on track. 

check them out below, and click on the image to enlarge.

stretches after cycling

As most of you know I am a huge advocate of incorporating stretching into your everyday routine. I am a avid yogi and truly believe that the practice helps center you psyche, calm your nerves, strengthen your body and rejuvenate your soul. Every morning when I get up, I have a little stretch routine I do before my feet hit the ground. It sets my pace for the day and wakes up my back. 

These are some great stretches for after cycling that will help soothe your muscles and prepare you for your next ride. The first three are also good for you runners. And as a side note: when posing in Pigeon- don't worry as much about getting your hip on the ground, make sure you keep your hips in a straight line and your back leg in a straight line. Gravity will help you with the rest of the stretch. 

Hip Flexors Stretch

The hip flexors pull the leg up and over the top of the pedal stroke; stretching prevents lower back pain when you amp up your intensity.

Kneel, as shown. Straighten your pelvis to align your pubic bone directly below your hip bones. Ease your hips down and forward, keeping your front knee directly over your ankle, and hold for 20 seconds. Repeat on the other side.

Quadriceps Stretch

Your quads produce power, and a limited range of motion prevents some muscle fibers from firing.

Lie on your stomach with your knees hip-width apart. Reach one arm back and grasp the opposite ankle. Slowly pull the heel in toward your buttocks. Keep your pelvis flat on the floor. Hold for 20 seconds, then repeat on the other side.

Calves Stretch

Tight calves and Achilles tendons force cyclists into an exaggerated, toe-down pedal stroke that transfers less power than a flatter foot. More flexible calves allow for a more powerful and efficient stroke—and also leave you less prone to cramping.

Stand with the balls of your feet on a step. Lower one heel to stretch through the calf, ankle, and Achilles tendon. Hold for 10 seconds, then repeat a second time. Switch and stretch the other side.

Glutes Stretch (Pigeon pose)

Tight glutes prevent you from achieving an aerodynamic position in the drops.

To work your glutes, kneel on the floor with one leg extended behind and the other bent at a 45-degree angle in front of you, ankle and knee touching the floor. Keeping your hips square, ease your pelvis toward the floor. Next, tilt forward and lower your chest toward the floor. Hold for 30 seconds, then repeat on the other side.

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betty

This is my true love. forever and always. <3

keep up with MOAR bike shots through my instagram @devonfoster

(first two shots) Photo Credit- @alexbucur :: edits @knickjim

winter running essentials

some of my favorites I'm currently crushing on..

Headbands

Under Armor headbands

Lululemon headgear 

Nike hats

Jackets

North Face jackets

Brooks Running outerwear (women)

Brooks Running outerwear (guys)

Gloves

vapor dry glove 

Salomon run glove

Insulating Layer

Salomon midlayer

Adidas techfit top

Base Layer

Under Armor base layers

Pearl iZumi baselayer 

Leggings

Under Armor cold gear fitted tight

Lululemon wunder under crop

New Balance mens running tights

10 fitness tips to improve your workout

Trade Slow Cardio for Interval Training

The road to a leaner body isn't a long, slow march. It's bursts of high-intensity effort paired with slower, recovery efforts. Fifteen to 20 minutes of interval training performed like this can burn as many calories as an hour of traditional, steady-state cardio. And unlike the slow stuff, intervals can keep your body burning long after the workout ends.

Brace Your Core Before Every Exercise

Your core's much more than a six-pack of muscles hiding beneath your gut -- it's a system of muscles that wraps around your entire torso, stabilizing your body, protecting your spine from injury and keeping you upright. Fire these muscles before every exercise to keep your back healthy, steady your balance and maintain a rigid body position. You'll get the added bonus of isometric exercise for your middle, which could reveal the muscles in your core you'd like everyone to see.

Trade Machine Exercises for Free Weights

Machines are built with a specific path the weight has to travel -- one that wasn't designed for you. If you're too tall, too short, or your arms or legs aren't the same length, that fixed path won't match your physiology and you'll increase the likelihood of injury and develop weaknesses. Trade your machine exercises for dumbbells, barbells and medicine balls to build strength in ways more specific to your body, while also working all the smaller stabilizing muscles that machines miss.

Tuck Your Shoulder Blades Down and Back

This tip is great for chinups, but it's more than that. By sliding your shoulder blades down and back before an exercise -- like you're tucking them into your back pockets -- can improve your results and protect from injury. It helps activate your lats for pulling exercises, work your pecs more completely in pushing exercises, keeps your chest up during a squat, and can reduce painful impingement on your rotator cuff during biceps curls.

Increase Your Range of Motion

Add more work to each rep and increase the efficiency of your workout by increasing the range of motion -- the distance the main motion of the exercise travels to complete the rep. Squat deeper. Drop the weight until it's an inch or two above your chest. Raise the step for stepups. Elevate your front or back foot on lunges. Get more from each move and your body will thank you.

Explode Through Every Rep

The "slow lifting" trend should be confined to the eccentric or "lowering" portion of any exercise. During the concentric portion, where you push, pull, press or jump, move the weight (or your body) as quickly as possible. Even if the weight doesn't move that fast, the intention of moving the weight quickly will turn on your fast-twitch muscle fibers, which will make your body more athletic and train it to use more fat as fuel.

Lift Heavier Weights

Packing more weight on the bar won't make you "bulky." It will make you stronger and protect you from osteoporosis by increasing bone density. To get the greatest benefits, lift at least 60 to 70 percent of your one-rep maximum for each exercise. Instead of going for complicated calculations, choose a weight with which you can perform 8 to 12 reps, with the last rep being a struggle but no impossible.

Drink Chocolate Milk After Your Workout

A post-workout mix of carbs, fat, and protein will help your body build muscle, reduce soreness, and recover faster so you can work out again sooner. If you are rushed for time or normally skip eating after your workout, a tall glass of chocolate milk has the ideal mix of nutrients you're looking for.

Lift, then Run

If you perform your strength training before your cardio work, you'll burn more fat while you pound the pavement. In a Japanese study, men who did the workout in this order burned twice as much fat as those who didn't lift at all.

Don't Stretch; Warm Up

Static stretching done just before activity can reduce your power output and increase your risk of certain injuries. Instead, perform an active warmup that gets your body ready for exercise with exercise, increasing your heart rate, firing up your nervous system, and getting your muscles used to moving. For an easy routine, perform a 5-minute warmup of basic, body weight moves -- lateral slides, pushups, squats and lunges.

source 

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)

[[running]] fashion forward

I got that Summatime, summertime sadness.. aka I wish that the nice outdoor running conditions were still available for me. But sadly, I know that the mornings will become chillier and I will need to pull out my running layers; I need to stay warm but properly ventilated. I found this great piece in Runners World all about cute outdoor workout attire and thought I would share. I see a few items that I might need to grab.. especially that Lululemon Run- Inspire jacket! Check out some other great finds here.

Here are links to other shops I love to buy my fitness gear from- I still like to be cute while I workout.

Sports Basement

Lululemon

YogaSource (local boutique)

Road Runners Sports

North Face

the get fit trick

This month in Women's Health there was a great 15 minute workout that I just had to share with you. I am leaving for vacation tomorrow and I know that I will be bringing my resistance bands, so I can do this in the hotel room. These are great movements that combine strength training and cardio to create the perfect 15 minute session. Please don't tell me you don't have time to exercise- with this quick guide, I don't see how that's possible. 

Remember what Fergie says: 

My body stay vicious, I be up in the gym just working on my fitness

what's up with your down dog?

I have been practicing yoga for many years now and I can't stress enough about the positive changes it has made to my life. Over the years I have mellowed out from my once "hot temper" and I have learned to let thingsgo or just have them roll off my back. Which is so important in this day and age, because we as humans are wound so tight and constantly on the move.. it's important to learn to self detox from the stress of everyday life. If you haven't tried a yoga class (it doesn't have to be hot yoga) maybe reading the benefits below will jump start your motivation.

1. Weight loss
Bikram Yoga is excellent for weight loss. Your digestive system and metabolism will improve, normalizing your appetite and diminishing unhealthy cravings. Your fat will turn into muscle as you develop muscle tone and strength. Warm muscles burn fat more easily as the heat flushes and detoxifies the body. Bikram yoga is known for burning anywhere from 500 to 1000 calories a session. The harder you work in class the more calories you will burn. Your cardiovascular system is worked and strengthened therefore, the more weight loss benefits you will receive. You may see and feel immediate results. You will naturally begin to start eating less and make better food choices.

2. Arthritis

Many students experience quick relief from arthritis after only a few classes of Bikram Yoga. A combination of the heat and the moving, twisting, extending and compressing of every joint can alleviate arthritis.  A regular practice is necessary for continued relief.

3. Blood Pressure
Unstable high blood pressure can respond very quickly to a regular Bikram Yoga practice. Consult your doctor and don’t push too hard for your first few classes. If you are tested about a week after starting Yoga, you may see a slight rise in pressure. Don’t be alarmed. By the second week, that pressure will be normal or close to normal and will stay there as long as you continue your yoga regimen. Many students who maintain a regular practice are able to stop taking blood pressure medication.

4. Back Pain
Bikram Yoga has helped countless numbers of people with back pain, stiff necks, headaches, scoliosis, herniated disks and many other back problems.  The Bikram Yoga series is designed to work the spine in every direction with many beneficial backbends, creating a healthy spine and thus a healthy nervous system. Make sure to tell your instructor what type of back pain you suffer from in case modifications are necessary.

5. Skin and Beauty
Watch your face and skin develop “the Bikram glow” as your eyes become brighter and your skin becomes more clear and soft. As you sweat, your pores are opened and cleaned allowing natural lanolin to release through the pores, softening and preserving your skin’s elasticity. “I feel so CLEAN inside and out, and my skin is so SOFT I don’t need moisturizer anymore!” is a student’s comment. Faces in general change expression from looking disturbed and frustrated to looking full of life and happiness. As your body detoxifies, you may eventually never need deodorant again!

6. DiabetesBikram yoga can be a perfect complement to the lifestyle changes necessary to help keep diabetic symptoms in check.  Recent research has found that performing these postures on a regular basis can decrease blood-sugar levels.  A dedicated Bikram Yoga student, who lost 50 pounds without dieting, healed his chronic back problems and no longer needed his diabetic medication after practicing Bikram Yoga for 6 months. He tells his story in the book “Diabetic Always, Insulin No More.”                             

7. Stress & Anxiety Management – Bikram’s guru Bishnu Gosh said “Mental stress and strain is the cause of all diseases, even infectious ones.” When performing the 26 postures and two breathing exercises, the fight-or-flight response is turned off and a feeling of balanced well-being is replaced. A regular practice can lower cortisol levels, calm the mind, increase mental clarity and release and reduce stress and tension.

8. Depression – On those days when you don’t feel like doing anything, going to Bikram Yoga class is key. You just have to show up and the yoga takes care of the rest.  After each session your mind will become more balanced and depression will be lifted. The more you practice, the better you will feel. Many students come off antidepressants and other medications after establishing a regular Bikram Yoga practice.

9. Breathing problems – Asthma, Allergies, Respiratory ProblemsBikram Yoga will be good for your breathing problems in several ways. The heat promotes relaxation of the muscles and nerves, and you can work with as much intensity as appropriate for your needs. Bikram Yoga will relax your mind and help let go of tensions, toxins and negativity. It strengthens your heart and lungs, improving your lung function. You will breathe easier and deeper than you ever have before.

10. Balancing Emotions

Bikram Yoga helps balance the emotions in several ways. Physiologically a regular practice harmonizes the nervous and endocrine systems – two systems which play a large part in emotional well-being. Practicing Bikram Yoga cultivates the mental faculties of faith, self-control, concentration, determination, and patience. As we become more aware of our inner life, we notice how events, interactions, and even the atmospheric pressure can affect us. As we become more aware, we exercise better choices in our responses. This helps us balance our emotional life.

11. Cholesterol

Many of our male students here in Memphis have come off their cholesterol medication from a regular Bikram Yoga practice. Your circulation increases allowing blood to flow throughout your body cleansing and clearing your arteries.

12. Thyroid regulation

Many of the postures in Bikram Yoga compress and work the thyroid thus helping to regulate the gland balancing thyroid levels. Along with thyroid regulation comes increased energy, weight loss and better metabolism.

13. Anti-Aging / Preventative Medicine
Bikram Yoga acts as anti-aging and preventative medicine keeping the body young and healthy. “Yoga maintains youth long. It keeps the body full of vitality, immune to diseases, even at old, old age. The Yogi never becomes old”. -Bishnu Ghosh

more info can be found from their website

get your glutes in check

1: The Chair Squat

The squat is one of the best exercises you can do to engage your glutes, and using a chair helps to ensure you use a full range of motion with great form.

How to do it: Stand in front of a sturdy chair with your feet slightly wider than hip distance apart, holding a dumbbell in each hand. Bend your knees, shift your hips back and pretend you are going to take a seat. Keep your weight in your heels and don't let your knees extend past your toes. Lower down until you are almost touching the chair, and then stand back up.

Form tip: Don't lock your knees when you stand up—always keep them 'soft'

2: The Stationary Lunge

Another classic butt lifter, the split stance of a lunge also adds an additional balance challenge, making your buns work even harder.

How to do it: Start standing, feet together, holding a dumbbell in each hand. Take a big step behind you with your left leg, lifting your left heel off of the floor, keeping most of your weight in your right leg. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up. (Do 15 reps on both legs).

Form tip: Be sure to keep your front heel pressed into the ground and avoid lunging forward. Always drop down and up out of your lunge instead.

3: The In n' Out Plyo Squat

This challenging move will get your heart pumping and work your fast-twitch muscle fibers (they help with explosive movements) to help shape up your booty fast.

How to do it: (No dumbbells needed for this move.) Start standing with feet slightly wider than hip width apart. Bend your knees and sit hips back into a low squat. Using your arms, jump straight up until both feet leave the ground. Land softly with your feet together, and sit back into a narrow squat position. Repeat your jump again, landing with your feet wide next time. Alternate landing your jumps in a narrow and wide squat, bringing feet in and then out each time you lower.

4: The Curtsy Lunge

A variation on the classic lunge, curtsy lunges are a great way to tone your glutes and legs.

How to do it: Start standing with your feet hip width apart, and then, keeping your weight in your left foot, take a big step back with your right leg, crossing it behind your left leg (as if about to do a 'curtsy'). Slowly bend your knees and lower your body straight down until your front thigh is parallel to the floor, and both knees are bent at 90 degrees. Be sure to keep your abs drawn in and your back straight. Do 15 reps on one side, and then 15 reps on the other

5: The Plie Squat

Ever wonder why ballet dancers have such great backsides? Try this ballet-inspired plie squat to find out!

How to do it: Start standing and hold one dumbbell at either end with both hands, with your feet slightly wider than hip width apart, and your toes turned out about 45 degrees. Lift your heels off the floor, balancing on the balls of your feet, bend your knees, and lower your body straight down, keeping your hips under your shoulders and your back straight. Make sure your knees open over, but not past, your toes as they bend. Slowly straighten back up and then lower your heels.

6: The Walking Lunge

This move works all of your butt muscles and is one of the all-time best tush toners around, Shoemate says.

How to do it: Start standing with feet together, holding dumbbells on top of each shoulder. Take a wide step forward with your right foot as you bend your knees, lowering your body into a lunge. Both knees should bend at a 90-degree angle, and the front thigh should be parallel to the floor, keeping your knee behind your toes. Stand up out of lunge, and step your left foot into your right. Then repeat the move with your left leg. Repeat 15 times total, alternating legs each time

source

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

Holiday Wish List ::: Mr Outdoors

The Holidays are tough enough, use my shopping guide to cut down on the stress...

Todays issue is for the "Sporty Guy" in your life.

Effortlesslii's shopping tips- Pick, click, buy, choose the free gift wrapping and you're done!!

[[ hey, that's how guys do it, right?!]]

1] Mens Reebok CrossFit Nano 2.0 $120 2]  Ugg Australia Byron Slipper $140

3] Lululemon Wet Coast Jacket $248 4] The North Face 'Boulder Peruvian' Beanie $35

5] Nike Sport Watch w/ GPS $169 6] Kiehl’s Ultimate Man Refueling Set $58 7] Malin and Goetz eucalyptus deodorant. $18 8] Vans I Phone Cover $28  9] Nike Fuel Band $149

10] Moonbeam Tapestry

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

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

get your weekend on // Follow Friday



Ok this is effortlesslii’s first Follow Friday but it pairs perfectly with Get Your Weekend On. If you are a fitness enthusiast, like myself, and are interested in CrossFit- I highly recommend you head over to CrossFit Silicon Valley this weekend for their annual OctoberFit Throwdown. This is an event not to be missed because of all the other Box’s who participate from all over the Bay Area. Come see athletes compete, test their abilities, push their limits, win, loose, and most of all SWEAT!!! Learn a new workout, meet elite athletes and learn how to get started.

This weekend is also a huge launch for my boyfriend

(insert proud girlfriend squeals here!!)

His company Tabata Times is having another launch party this weekend during the OktoberFit event and they will be unveiling their new marketing material- he’s the creative director and lead photographer Plus he completely re-designed their box for the event. I have seen all the behind the scenes work for the last few weeks [[ which is Amazing ]] and I can’t wait to see everything finished!! Too bad I’m headed out of town today and won’t get to attend the event this weekend, I am beyond bummed…

But please go, support, learn, enjoy!!

Follow my guy on Twitter and Instagram @lenscaption

Follow Tabata Times on Twitter @TabataTimes and Like on Facebook

Follow CrossFit Silicon Valley on Twitter @CrossFitSV and Like them on Facebook

Any press on the event- tag your shots//tweets with #SVOctoberFit

While you’re there… you can follow me too

Instagram @devonfoster

Twitter @devonnfosterr

(confusing, I know) lol