Hey everyone! We just got back from an amazing vacation in Lake Tahoe which I organized for my boyfriends birthday. 15 of us, in the same house, kind of like Real World right? We had a BLAST! My diet and exercise were lacking but I needed a break…and I definitely got one.

I shared this photo on my Instagram a few days ago. This was the very first day of vacation. We actually went to Maine for a wedding, had 2 days at home then went straight to Tahoe. Those 2 days at home I decided to double day, cut out all carbs and eat super healthy. I ate carrots, veggies, and lean chicken and turkey. In just 2 days my abs were back. HOWEVER, I certainly DO NOT recommend doing this for a long period of time though. After the first day in Tahoe, I ate a bunch of junk because I needed the break. I was craving a break. But because of the strict dieting I crashed. This just proved to me that the whole “no carb” and over doing yourself in the gym DOES NOT WORK!

I’ve been home for 2 days now, and feeling back to normal after just one workout and healthy meals. I believe there is no need to be so strict on your body. Workout, get moving somehow, eat healthy and be happy is my motto! 🙂

We rented an amazing place right in the Tahoe Keys. Boat, kayak, canoe, paddle boat, jet ski the whole deal!

I did have one really good healthy meal… salmon nicoise salad from Riva Grill. YUM!

Boating fun with the birthday boy!

On the last day we decided to avoid the cocktails, rent bikes and go on a bike ride around Tahoe. So much fun!

My girlfriend and I before heading out to the casinos. Romper from Revolve Clothing.

And then there was this…the BEST red velvet birthday cake in all the land. Highly suggest Susie Cakes for any birthday needs.

Jeff’s birthday is actually on the 16th so we have a few more events planned, but HAPPY BIRTHDAY my love!

Back to reality now, but actually glad to be back in my routine. Gym, healthy eats, feeling healthy and happy.

Find me on insta: @fitnessandthecity. Would love to connect with you all!

Happy Wednesday! We just returned from a wedding on Peaks Island, Maine and thought I’d share some of my food pics with you lovelies. As we all know, its not an easy task to find healthy eats while on vacation, but I managed to find a few! Also sharing some tips below.

This delicious smoothie was from a little store in the airport. It had strawberries, blueberries, greek yogurt and almond milk. I almost died when I saw a smoothie / juice bar at Boston Logan! We also went to a Mexican restaurant where I ordered their version of a tostada salad. Chicken, black beans and salad. It was pretty delish. The shrimp cocktail was also from the Boston airport but on the way home…can you tell we like to eat while waiting for our flight?

My boyfriends bday is coming up so we went for a nice dinner at the Bedford Village Inn with his family. This place was the cutest little New Hampshire Inn, and the food was excellent. I usually always order chicken and veggies, and also indulged in a few birthday chocolates.

This crab dish was delicious! Crab meat mixed with mustard, avocado, tomatoes, cucumbers and egg. I ordered a big ol lobster at the rehearsal dinner…when in Maine. 🙂 I also like to avoid plane food, so found this greens smoothie right before we boarded. It was kale, spinach, cucumber and lemon. + a little flight reading. 🙂

Us. 🙂 Dress from Rent the Runway.

My vacationing tips and tricks:

• Drink lots of water! Always pack some with you when you’re on the go. The first thing I do when I pass through the security is head straight to the store to buy a water bottle.
• Make time for exercise. Why not incorporate some sort of exercise into the daily agenda? Make time to run in the morning before everyone is up, go on a hike, or bike through a city to see the sights.
• Pack snacks. I like to carry almonds, protein bars (Quest bars) or little snacks to keep me satisfied. Sometimes you wont be near a restaurant or store, and its easiest to be prepared rather than heading straight for the fast food or the first thing that you can find.
• Look for healthy items on a restaurant menu. There is almost always a healthy option, and if not dont be afraid to ask. I usually ask for some sort of protein (chicken or fish) with a side of veggies. They will almost always accommodate you.
• Don’t feel guilty after a treat here or there! After all, you are on vacation. You can always buckle back down once you return home.

Do you continue your healthy lifestyle while on vacation?

Booty workout of the day- because training glutes is my favorite! I try for 2x a week, but sometimes train 1 full day of glutes, and 1 full day of legs.

*Walking lunges with weight 3×20 superset with squat jumps 3×15

*Leg press 4×12

*Glute kickbacks on cable machine 3×15 superset with side leg raises on cable machine 3×15

*Barbell stiff leg deadlifts 3×20 superset with box jumps 3×20

*15 mins stairmaster

***For an extra push, do 10 alternating jumping lunges in between each exercise. Your booty will be burning!

What is your favorite muscle group to train?

Today I wanted to introduce to you guys one of the hardcore trainers from Barry’s Bootcamp SF! Erica is a superstar, teaching at Barry’s almost every day. Not only drop dead gorgeous, her passion for health and fitness is so inspiring to me. Erica was kind enough to share her top 5 pro-tips for Barry’s Bootcamp class with us.

 

Erica’s Top 5 Pro-Tips for Barry’s Bootcamp Class:

1) Start on the Treadmill First In LA/NYC you’ll see lines out the door at Barry’s Bootcamp, and not just because it’s a great workout. They’re getting early to get that spot on the treadmill first. Most people prefer to warm-up on the treadmill and get that part done!

2) Bring a Friend (or a Date!) I promise you will workout better next to a friend, especially if you’re competitive. “Couples that sweat together, stay together”

3) Push Yourself to Failure Don’t be afraid to pick heavy weights. At Barry’s Bootcamp, we superset exercises to a single muscle group to burn out max calories and build lean muscle tissue. You SHOULD hit fatigue by the last rep of each set if you picked up the correct weights.

4) Control Your Breathing Breath in through your nose and out through your mouth. The key to control is finding a breathing pattern that works for you on the treadmill. On the floor for strength training, exhale on the most challenging part of the exercise (usually the concentric phase). Remember – JUST BREATH – your muscles are screaming at you for oxygen, aka your body’s source of energy.

5) Eat Protein After Within 45 minutes after your workout, you should consume lean protein to rebuild the muscle tissue and speed up recovery time. Go for the Simple PB smoothie at the Fuel Bar – my favorite!

 

Erica Stenz started teaching fitness and nutrition at UC Santa Barbara in 2007 while she earned her B.A. in Communications and double minor in Exercise and Health Science and Fitness Instruction. Erica promotes a balanced, active lifestyle and has a passion for making a difference people’s lives. Her passion is reflected through her duel careers in fitness and marketing. Known as San Francisco’s “little firecracker,” Erica’s endless energy in class and upbeat music will motivate you to reach and exceed your fitness and wellness goals. #inspiretosweat

Thank you so much Erica! I am SO excited to take your classes. And you guys will hear from me as soon as I do! Also be sure to check out Erica’s blog Your Sister Says, and you can see her class schedule (here).