fitness

Self Tanner Picks…Hello Summer!

04.15.2013

We are heading into the summer season! (Sorry to state the obvious, but I’m a little excited). Well, here in San Francisco the seasons are all mixed up, so you never know when you will have a summer day. With that said, bring on the self tanner! The best way to accentuate your fit body is a nice tan. Who am I kidding, everyone looks better tan. I used to a frequent visitor of the tanning bed (EEK!!) but with all the new knowledge about how bad they are I have learned my lesson and steer clear. When I don’t have time for a spray tan at the salon I often use the following to get that healthy summer glow.

1. St. Tropez: Self Tan Bronzing Mousse: St Tropez has many popular products and this is one of my favs! The formula drys quickly and gives a nice natural tone. Make sure to use the gloves provided, wash off in a couple of hours or the next day to reveal a gorgeous rich bronze tan.

2. Kate Somerville: Tanning Towelettes: Absolutely NO streaks and very easy to use! You can apply to your body and within the hour put on your shorts and go. These are more expensive than the others, but well worth it for a nice deep easy way to tan. They are also paraben and sulfate free.

3. Neutrogena MicroMist Airbrush Sunless Tan: I buy this stuff at my local drugstore quite often because you can’t beat the price. The quality is also up to par, and can be used both on your body or face. I usually spray on a clean face post shower, go to bed and wake up with beautiful natural glow.

4. bareMinerals Faux Tan Face Gradual Glow Sunless Tanner: LOVE this stuff. I love everything bareMinerals, and use their entire makeup line as well. Also thinking about checking out their moisurizers. There is no bad smell and does not clog pores. Definite staple in my collection.

5. Bliss A Tan for all Seasons: This is an excellent self tanner for fair skin, but also buildable for darker complextions. It keeps the skin smelling sunny and bright with a citrusy scent, and looks completely natural with no orange tone.

6. Jergens: Natural Glow Firming Daily Moisturizer: Looking for a 3 in 1, moisturizer, bronzer and skin firming technique? This is it! You can buy this at your local drugstore.

Which are your favorites?

Special shout-out to the best (in my opinion) Spray Tan Salons here in San Francisco, Christine at Organic Shimmer and Brenna at Bronze by Brenna! 🙂

Booty Build Workout!

04.11.2013

Summer is just around the corner and I know all you ladies want a firm, tight, little booty. (Why do I feel so naughty saying that?) Well, ok…I’m sure the guys want to see that as well. So here’s the deal. Muscle building does not come from hours of cardio or squats using your own body weight. You must push yourself with heavy weights, ideally 1 or 2 times a week.

I always dedicate specific days to each muscle group, rather than doing full body workouts in one session. This gives you more energy to dedicate to one body part, allowing you to build the muscle to its maximum potential. Here is an example of my ideal weekly routine:

Monday- Chest/Cardio
Tuesday- Arms/Cardio
Wednesday- Legs/Glutes, no Cardio
Thursday- Cardio
Friday- Rest
Saturday- Back/Cardio
Sunday- Rest

As you can see, I don’t train my shoulders because this usually causes too much strain leaving me with a headache the next day. This is just my personal opinion, so shoulder exercises may work for you. Dont forget to switch your routine every so often so your body doesn’t get used to the same workouts leading to no change. Give your body some new excitement and it will adjust accordingly.

Needless to say, my leg/glutes day is definitely my favorite. I can do without cardio, although I love to run. But working my legs and glutes gives me some sort of indescribable satisfaction. I have always had the smallest glute muscles (which is the opposite problem for most women) but with this workout once a week, (twice if I have time) has given me a much more defined, rounder and larger (in a good way) “bottom”.

Instead of just going through the motions, push yourself with this workout and you will burn a ton of calories! Most importantly, use weights that are challenging for you. If you are a set of 10, use heavier weights than if you are doing a set of 15. Give yourself 1-2 minutes of rest in between each set, pay close attention to proper form, and have fun with it! If you stick to this 30-45 minute session, once or twice a week, you will see change!

After this workout it is crucial to go home and refuel. It’s best to head straight for a protein shake, or meal including protein, veggies and whole grains. I know so many women who don’t eat anything after a workout, but unfortunately that will only burn off the hard-earned muscle you just worked so eagerly for. At the gym, you are breaking down the muscle tissue, but after the gym with proper sleep and nutrition is when you build that muscle to be stronger than before. Your activities outside of working out are just as important as the hour your spend at the gym. Nourish your body and it will rebuild the muscle you have broken down. Does that make sense?

If you are unsure of any of these exercises, refer to bodybuilding.com for examples and explanations.

(I wish I could find a ‘before’ picture so we can compare…but find me on Instagram!)

:::DISCLAIMER:::

This blog is meant to follow my lifestyle of health and fitness, and inspire others who may be on the same journey. All opinions are my own and not everything I post may be right for you. Anything I discuss is what I believe and I am not responsible for errors or omissions. I am not a certified trainer or nutritionist. Anything posted relating to these fields are my beliefs and what has worked for me. Thank you for your support!

April Fitness Goals

04.09.2013

Let’s talk goals. Do you set long-term or short-term goals for yourself? Goal setting has just come up at work, as we approach a new quarter. Ok, so job related goals aren’t as exciting as fitness or personal for that matter, BUT extremely beneficial. So I usually start off my week with a couple of goals in mind (partially because I am uber organized). Some consist of food prepping on Sunday nights following church, others consist of planning my workout schedule for the week, or as simple as doing my weekly laundry ritual. Sounds a little monotonous but you get the point. What about fitness related goals? I have found that goal setting is another way to set yourself up for success. Actually, I like to think it’s the only way to be successful. So with that said, I like to set my long-term and short-term goals for the month and see how they pan out.

I find that sharing them with you all keeps me accountable, and acts as a journal in sense. Hopefully my personal goals will get you thinking and lead you to jot some down as well.

Short Term Goals:

Drink 1 gallon or more water/day
Bring my lunch and snacks to work each day this week
Continue to build muscle through heavy lifting
Prep for my 10k this coming weekend
Only have 2-3 cheat meals per week
Drink one cup of green tea/day

Long Term:

Run a half marathon this year
Schedule a photo shoot (to get me 110% committed)
Obtain my personal training certification (I have already purchased the classes!!)
Spend more time bloggging, attending expos and exploring other outlets
Help someone else achieve their fitness goals

Above all have fun with it! I wouldn’t be 100% dedicated if I didn’t absolutely love what I am working for. This journey has been so exciting for me and I can only hope to grow in the fitness world, gain as much knowledge as possible and enjoy every minute.

This is a very appropriate time to give a big shout-out to a woman who is the ultimate goal setter and motivating me to get my butt in gear. My lovely Mom decided to set a large goal for herself last year as she has become more and more interested in organized running events. She decided to find at least (1) 5k per month to run in our local area. This month, I was blown away with her commitment to running (3) 5ks and (1) 10k! She has outdone herself and I am so happy for her. Mom, you’re the best! Now would you commit to running an organized race each month?

It’s your turn, get thinking about how to accomplish your goals. Another thing to remember, it’s about the journey as much as the outcome, so enjoy the ride! The dedication, commitment and belief in yourself is the most exciting part. So, believe in yourself a little more and it will be so worth it in the end.

Thanks for reading!!

Women Who Run San Francisco Interview

04.06.2013

I recently had the honor to interview and be featured over at Women Who Run an Francisco.

Jessica Schimm, a journalist here in San Francisco, ‘started this blog about a year and a half ago on Tumblr and created the foundation to what she hopes will become the number one resource for fun, intelligent, highly driven, working women, who are “running” the city of San Francisco.’ Jessica comments that “the core of this blog is to write profiles on women who have shown strength or confidence in one way or another, prevailed/endured hardship, started a new endeavor or who have an incredible talent. I am ultimately looking to highlight women who are working hard to make a positive difference in their communities or are taking charge of their own future.”

I am so honored and grateful of this feature as I can only hope that this will encourage more women to take charge of your future with confidence, follow your passions and believe in yourself a little more.

To read my interview: www.womenwhorunsf.com

(photo by Jessica Schimm)

Thanks for reading!!

Healthy Swaps Towards Your Future

04.03.2013

One of the most important things to think about while transitioning to a more healthy lifestyle is the things you can easily swap out to take the place of your current routine. Choosing a healthier alternative is probably one of the easiest and most important steps, in my opinion.

Start at the grocery store. When you are at the market, opt for the better alternative and you will not be tempted at home to go devour the sweets drawer or frozen packaged food in your freezer. Make yourself a grocery list of better options, and try your best to stick to that list.

I have listed a helpful guideline below to get your started, but in order to learn exactly what your body needs you must do the research. This came to me with a lot of mistakes, and experimentation, but with all the research and reading I have done, I have finally found what works best for my body. Now it’s your turn to do the job and make the swaps.

As I have said before, I am a preacher of making the right decisions and the right decision lays in the food you choose. Hours upon hours of exercise and NOT feeding yourself properly will only put you in the same spot with little progress. Diets, pills and shakes will not do the trick. You need to fuel with protein, whole grains, veggies and then some.

Almost every cuisine can be adjusted to fit your healthy lifestyle. There are so many different variations out there, even if you go out to a restaurant. Ask your server to make the swaps and eye the healthier options on the menu. I have found ways around all types of food, Italian, Mexican, Japanese, even pizza and burger joints! They are out there, you just have to do the work and find it on the menu.

Start here. Start today. Try to make as many healthy swaps as you can and see how you progress. Be strong with your choices, think positive, and have fun with it!

Butter < Avocado

Sour Cream < Greek Yogurt

Peanut Butter < Almond Butter

Milk Chocolate < Dark Chocolate

Whole Wheat Bread < Ezekiel Bread

French Fries < Sweet Potato Fries

Hamburger < Turkey Burger

Soda < Water

Juice < Fresh Fruit

Iceberg Lettuce < Kale or Spinach

Salt < Mrs. Dash

Cereal < Oatmeal

Sugar < Cinnamon

Relaxed Run < Interval Training

Hours in the gym < 1 hour of high intensity training

Emotional Eating < Writing down your thoughts

Criticism < Self Love

Perfection < Progress

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