Fitness

Weekly Workout

By on January 14, 2018

One of my goals for the new year is to share more of the workouts I enjoy. This is a relatively easy full body workout I do at the gym!

I almost always do Whitney Simmon’s stretch routine before the gym. Seriously y’all – stretch. Before and after workouts. It truly helps with soreness.

Warm up – walk for 10 min on 8.0 incline at 3.5 mph

3×15
Leg extension machine
Sumo squats on Smith machine – 20 lbs added (10 lbs on each side)

3×15
Single-leg Romanian dead lift – 15 lb dumbbell
Side step lunges – 20 lb dumbbell
Goblet squats – 15 lb dumbell

Single-Leg Romanian Deadlift

3×15
5 lb dumbbells: lateral raise, front raise, rear delt fly
10 lb dumbbell: bent over rows, bicep curl

3×15
Tricep pull down (on cable machine) – 30 lbs
Vertical traction machine (similar to a lat pull down) – 60 lbs
Chest press machine – 50 lbs

And if you’re feeling it, do 15-20 min on the stair stepper for some cardio. Enjoy!

✖️✖️✖️

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Beauty | Fitness | Wellness

How Some Seriously Badass Boss Ladies Eat, Sleep, Workout and Chill

By on January 4, 2018

In July of this year, I bought the Marie Claire first ever Wellness Issue and it was so good that the magazine still sits on my coffee table.

I read through this section on how these seriously badass ladies do wellness time and time again so I figured I would share what I got out of it (this is directly from their site, my comments are the asterisks):

Laura Alber, CEO of Williams-Sonoma
Her diet: I feel my best when I eat multiple small meals through the day. I love fresh juice and smoothies—my favorite is fresh strawberries with mango and mint. I also try to drink Bragg’s Organic Apple Cider Vinegar a few times a week with lemon and honey for its anti-inflammatory benefits.
Her workout: I am religious about exercising six days a week. The first thing I do in the morning is check my phone, drink a cup of coffee, and get on my stationary bike for at least 30 minutes. I also love the 7 Minute Workout from Johnson & Johnson. It’s easy and effective at core-strength building. Plus: There’s never an excuse not to add seven more minutes.
Her chill: I just started meditating with the Headspace app, which has made me feel more centered, more reflective.

Tory Burch, Fashion designer
Her drink order: Tequila on the rocks.
Her workout: I work out most mornings. My brothers got me a Peloton exercise bike for Christmas, so now I don’t have an excuse not to.
Her mantra: Negativity is noise.

 
 
 
 

Savannah Guthrie, Coanchor of NBC’s Today Show
Her diet: I’m not anti-carbs; I just try to do my carbs early in the day, so by the end of the day, I try to be carb-free. And then on Friday and Saturday nights, I eat and drink anything I want. I don’t think you can do this job or parenthood without caffeine, a little wine, and dessert.
Her workout: I do a class in New York called Bari. It’s a hybrid of old-school Jane Fonda–type aerobics—because, in the ’90s, I was an aerobics instructor—cardio bouncing on a trampoline, and strength training, and I do that about three times a week.
Her sleep: Reading helps me fall asleep. It has to be kind of boring, but also sufficiently captivating that you get into it. I read a lot of The New Yorker.
Her chill: I get my nails done at the little no-frills place on the corner, and while they’re drying, I get a 20-minute back massage. It’s easy, and it doesn’t take long, so I don’t feel too guilty for being gone for a half hour from the kids.

Hannah Bronfman, DJ and founder of HBFIT and the Beautified app
Her health: I take probiotics in the morning and at night, but that’s not for everyone. I also add medium-chain triglyceride (MCT) oil to my smoothies. I’m loving Sun Potion powders right now: chaga, ashwagandha, cordyceps, and reishi. They’re good for my overall spirit and chi and energy.
Her workout: I work out about six hours a week. I like the workout studio Switch Playground in New York City. It’s kind of crazy. There are 20 stations, and you do them each for two minutes.

Bobbi Brown, Founder of Bobbi Brown Cosmetics and author of Beauty from the Inside Out
Her diet: I always start my day with two glasses of water, with either fresh-squeezed lemon or a little bit of sea salt if I’m dehydrated. And a double black espresso.
Her health: I take acidophilus, vitamin D, and fish oil every day. Everything else I figure you can get from food.
Her sleep: I rarely need help to fall asleep, but if I have to shut off my brain, I take either an Epsom salts bath, which puts magnesium in your body, or I’ll have a magnesium supplement. Magnesium just relaxes every single muscle in your body.
Her guilty pleasure: I love a good Martini (up, with three olives) on a Saturday night.
*Vitamin D is so good to take every day unless you’re at the beach and getting a ton of sun exposure. Also fish oil is key.

Jenni Konner, Writer, director, producer, and Girls show runner
Her diet: The truth is, I don’t eat breakfast. Lord knows I’ve tried. But I’m old and I don’t get hungry, so I skip. Sorry, nutritionists everywhere and the American Cereal Federation.
Her energy fix: Eden Tamari Almonds. They’re super-tasty and perfectly portion-controlled, because left to my own devices, I will eat 1,000 almonds.
Her chill: Transcendental Meditation. I do it 20 minutes, twice a day, when I’m on my game. It is nonjudgmental. If you make a grocery list, you are still meditating. If you fall asleep, you are still meditating. It is for everyone.
Her guilty pleasure: If you put cheese in front of me, keep your hands away from the plate.

Norah O’Donnell, Cohost of CBS This Morning
Her diet: I generally adhere to the Mediterranean diet: fruits, vegetables, legumes, whole grains, fish, and olive oil. I try to avoid processed foods and limit red meat.
Her energy fix: A small scoop of peanut butter with an apple or banana.
Her drink order: Tequila with a splash of tonic and lime, because there’s little sugar (or a headache in the morning).
Her workout: I work out with my trainer, Kira Stokes, twice a week, but I try to work out every day, even if that’s just a quick jog.
Her guilty pleasure: B-A-C-O-N.

Hilary Rhoda, Model
Her workout: I work out every single day for two hours. I do Tracy Anderson Method and SoulCycle. At Tracy Anderson, I do an hour dance-cardio class and then an hour of the definition and toning class. I started doing it eight years ago. I need things that are high-intensity, keep me engaged, and make me feel like I’m going to die after. I don’t feel like my day has started until I work out, so that’s important to me that I get it in every single day. It makes me feel strong, happy, calm, more confident.
Her guilty pleasure: Chocolate. I eat Peanut Butter M&M’s in the morning with my tea.
*She works out for 2 hours every single day but she eats M&M’s in the morning – talk about balance.

 

Kerry Washington, Emmy-nominated actress and creative consultant at Neutrogena
Her sleep: I have a fantasy about not sleeping with electronics by the bed, but I have baby monitors and alarm clocks and all sorts of things. Wearing pajamas is important. It’s something I picked up from my kids, the ritual of getting them ready for bed. I was like, Oh, I should do the same thing.
Her beauty routine: I drink tons of water and coconut water, and use products from Neutrogena’s Hydro Boost line, which have hyaluronic acid to encourage your skin to hold on to hydration. And I’m religious about not sleeping in makeup. I believe in double cleansing. And I protect my skin with SPF. There’s a myth in communities of color that we don’t have to, but we do.
*This is where I got double-cleansing from

Anne Wojcicki, CEO of 23and Me
Her health: When I feel like I am getting sick, I take an All One Green Phyto Base vitamin and mineral powder. It makes me feel better when I’m run-down.
Her workout: I do spin for an hour and yoga for an hour three days a week, weights a few days a week. And I bike to work every day.

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Fitness

I Finally Tried ClassPass

By on October 31, 2017

So I’ve been thinking about doing ClassPass forever but the other day I saw an ad on Instagram that they had 4 classes for $4 so I couldn’t pass it up.

Last Saturday morning my sister and I went to the 9:30 am Power Flow class at Yoga One Dilworth. There is nothing that makes me sweat more than hot yoga and truly looses my muscles up. It seriously helps me relax too and God knows that’s hard for me to do.

This class was freaking amazing. The instructor and her assistant were so sweet. They give you a cold lavender towel at the end of the class and let me tell you, it smelled so freaking good. It was literally the icing on the cake for the class.

Then last Sunday morning I went to the 10:15 am Brunch class at Cycle Bar Midtown. The girls at the front greeted us right away and were super helpful getting us logged in and we even got a nice water bottle. The cycling room was dark, had the usual stadium seating and lighting. The girls were super helpful showing us how to adjust the bikes and get situated for the class. One of the main things I noticed is how cushioned the seat is and I know a lot of you feel me on this…

The class was difficult but I felt so good afterwards. And because it was “brunch,” you get a mimosa afterwards, I mean what could be better?

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Fitness

Getting back into the gym

By on September 11, 2017

After an unfortunate extended hiatus (got a new job, got a crazy dog, etc.), I’m long over due to get back in the gym. No particular reason why I chose this week, it just happened.

It was kind of a leg day, kind of not. I just wanted to get back in there and do something.

So here’s what I did this morning:

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Fitness | Wellness

Back to Kayla’s BBG and some unfortunate news about working out

By on May 23, 2017

So I’ve been struggling to lose the lbs.

As much as I love a good booty workout, I’ve been noticing I am adding muscle but I’m not toning or getting lean like I want to. I’m just not yet at a point of wanting to maintain my weight – I need to shred.

But what I fail to realize is that EVERYTHING you do makes a difference and either helps or hurts your body. Every single thing.

In this video I came across the other day, they explain that while 100% of the “calories in” are up to you, only 30% of the “calories out” are in your control.

And we all know that with exercise, our appetites go up. I’m guilty of it all the time. After being at work for 30 minutes: “Damn, I’m super hungry this morning, I’m going to eat that bagel,” after I already ate breakfast at home.

And I think a lot of people share the same issue with me –  I really don’t eat all that bad, I just eat too much. Portion control has been my biggest weakness lately.

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Fitness

Working it out.

By on March 28, 2017

So I mentioned that the only consistent workout plan I’ve ever done is Kayla Itsines BBG. No discredit to her what so ever but for some reason, I dread it. I like challenging myself and I don’t feel like I am by doing so much cardio.

My boyfriend, who is a freaking saint, saw me struggling with what to do in the gym because my apartment gym just does not have a lot of equipment. He said, “you know you don’t have to do a strict, complex workout, it’s just about doing something to be active.” Crazy how simple that was when there’s so many freaking workouts out there that it’s like an information overload.

Speaking of information overload – I will say, I am ADDICTED to Whitney Simmons. That girl is like my spirit animal. Her bod, her workouts and her youtube videos are everything. I also am obsessed with Lauryn Evarts of the Skinny Confidential. I have serious anxiety and she always says how intervals really help. Whitney Simmons also mentioned that intervals are her favorite HIIT workouts.

So I made up my own workout routine. I took the interval idea, threw in some of the stuff I do like from Kayla Istine’s BBG and some of the stuff I’ve seen on Whitney Simmons’s videos and other crap I’ve seen on Instagram.

Routine:
Whitney Simmons – Stretching Routine
10 min of intervals – 2 min of walking, 30 seconds of treadmill on somewhere between 9.5 to 10.0 and then I hop off with my feet on either side for 30 seconds, do this up until 10 min mark
Superset of:
Push-ups – 10, then 15
Ab bikes – 50
Straight leg jackknifes – 25
Straight leg raises – 25
Then triset of:
Sumo squats on smith machine w/ 20 lbs added – 10
Tricep dips – 15
Weighted lunges w/15 lbs – 24

It’s nothing difficult, nothing over complicated but also nothing that I hate doing. I know it’s nothing super hard but it gets my heart rate up, it gets the booty muscles burning and I’m sore the next day. I’m really just learning how to love working out. 

✖️✖️✖️

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