LVFIT

Hi! My name is Laura Varney and I’m a NASM certified personal trainer and nutrition coach in Los Angeles. Check out my website www.lauravarney.com

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Intermittent Fasting 101

Intermittent Fasting 101

If you pay attention to the wellness/fitness community I’m sure you’ve heard the buzz around Intermittent Fasting recently. And with so much information out there, sometimes it can be difficult to weed out the noise. If you’re interested in learning more about Intermittent Fasting (IF), here’s some info:

Intermittent Fasting is an eating pattern that cycles periods of eating and not eating. That simple. You already cycle between periods of eating and not eating because (unless you’ve accomplishing some pretty epic sleep walking) you’re not snacking while you sleep. So instead of a diet that tells you WHAT to eat and not eat, IF basically outlines WHEN to eat and not eat. 

 If you think about it, fasting isn’t a new concept. Hunter gatherers certainly didn’t have food on hand at all times, rather they went through periods of time when there was plenty to eat and periods of time when they had nothing. And if you’re someone who doesn’t feel hungry in the morning, you might already be following something that closely mimics an IF schedule. 

There are several different methods of IF, but the most common one people seem to be using today is the 16/8 (or 14/10) fast in which you would fit your meals in to an 8 hour window and fast for the other 16 hours of the day. For example, if you finish eating dinner at 6pm, you would eat your first meal the next day at 10am. The idea is that you give the body a period of time to rest without being in a state of digestion (after eating, it takes about 6-8 hours to digest food). 

Intermittent Fasting can be used for people looking to lose weight - and here’s why: After we eat, the food is broken down in our gut and ends up as molecules in our bloodstream. Carbs are broken down into sugar and then our cells use them for energy. However, if it’s not used, it’s stored as fat with the help of insulin (insulin is the hormone that brings sugar into the fat cells). 

When we’re not eating, insulin levels drop and our fat cells use their stored sugar for energy. As insulin levels lower, we lose fat. Keep in mind - studies have shown people can lose weight just as effectively through eating less calories throughout the day in their normal time frame. 

There has been some testing on mice and worms to suggest that IF can increase longevity and decrease the chance of certain diseases. “Although previous work has shown how intermittent fasting can slow aging, we are only beginning to understand the underlying biology,” said William Mair, associate professor of genetics and complex diseases at Harvard Chan School. 

Women should be aware of certain contraindications when it comes to IF and make sure their calorie count doesn’t drop too low. Just like any other diet or modality of eating, when the calorie count is too low for a woman, it can effect the secretion of reproductive hormones causing irregular periods, infertility and osteoporosis. If you are pregnant, breast feeding or have a history of an eating disorder I would recommend avoiding Intermittent Fasting altogether. While it can have its healthy benefits, fasting can be triggering to some. If you have my 12 Week Guide to Wellness (if you don't, get on it:), you know I believe in intuitively eating whole, nutrient dense foods that fuel our bodies. The schedule in which you decide to consume those foods is totally up to you! I use intermittent fasting off and on throughout the week because it works well with my schedule at this point in my life and I feel energetic for all my clients and training sessions. I usually do 5 days of 16/8 split (have an 8 hour window where I will eat and 16 hours where I fast) and 2 days where I'm flexible with the timing of my meals. 

Bottom line: Intermittent fasting can be an effective way of losing weight or maintaining a healthy lifestyle if it works for your schedule and needs. For more information (and delicious recipes) on eating whole, nutrient dense food to fuel your lifestyle, check out my 12 Week Guide to Wellness here. 

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Inflexible Yogi? Here Are 4 Ways to Increase Your Flexibility

Inflexible Yogi? 4 Ways to Increase Your Flexibility

I am without a doubt one of the most inflexible people you will meet -  and I’m also a yoga teacher. Yes, you read that correctly. I’m sure you can understand why this could be a disadvantage for a yoga teacher, but I’ve found a way to use it to my (and my student’s) advantage. 

About two years ago, after practicing yoga for five years very sporadically, I decided to enroll in teacher training at Core Power to become a 200hr RYT. I fell in love and have since started teaching, but I come from a strength training background. And ever since I was six years old, touching my toes has been a challenge.

I used to feel embarrassed in a yoga class when I couldn’t lay my forehead on my shins during a forward fold or keep my shin at a 90 degree angle during half pigeon. But I realized a few different things: 

Everyone’s joints, ligaments, muscles and tendons are different. And while some people can move like Gumby on a yoga mat, other people’s structures simply aren’t made for that. 

Other people can relate to being less flexible than most yoga teachers, so I’m able to make students comfortable and teach them what I’ve learned on my flexibility journey. Don’t shy away from teaching yoga just because you aren’t super flexible if it’s something you want to do!

The practice of yoga is so much more than just the asanas. It’s easy to get caught up in creating photo worthy poses, but remember to come back to the idea that yoga is about the union with the universal self and poses are only part of it. 

Are you also an inflexible yogi? Here are 4 tips to help you increase your flexibility:

Consistency is key. Instead of stretching once a week for 30 minutes, try once or twice/day for 5-10 minutes.

Use props! Yoga blocks and straps are lifesavers. One of my faves: lay on your back, stretch one leg out on the ground, loop the other foot into the strap and press the sole of your foot towards the ceiling for a hamstring stretch. Continue to pull your foot closer to your forehead. 

Perform strength movements that aid in flexibility like a deep goblet squat (hip mobility), Romanian deadlift (hamstring flexibility) and pull-ups (hang for a shoulder and latissimus dorsi stretch). 

Don’t worry about what anyone else is doing on their mat. Classes are great because it’s nice to be a part of the community, but remember that nobody is judging your practice!

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Stretching 101

I was in San Diego this weekend for a friend’s birthday celebration - LOVE San Diego by the way. It’s so chill and everyone we came in contact with was so friendly! Anywho, Sunday morning I was on the patio (not sipping my coffee bc the local coffee shop serves the most watered down version of an almond milk capp ever) stretching and doing a little yoga. One of our friends was like “What are you doing??”, and it was then I realized that my first instinct when I wake up is to stretch it out and get the blood flowing. Life just feels better after I’ve stretched and moved a little. I always recommend my clients stretch in the morning and night - even if it’s only for 5-10 minutes - to help maintain a mobile and flexible bod. However, I constantly get asked what type of stretching should be done before and after a workout. So here ya go:

PRE WORKOUT

Step 1 - Foam Rolling: Self myofacial release (SMR) is crucial to break up the knots in the muscle tissue to release tension and avoid injury. Apply gentle pressure to a knot or tender spot (this is where muscle fibers are in a bundled position) by laying on the foam roller and moving up and down and side to side. Some key areas to focus on: calves, tensor fascia latae, IT band (outside of your thigh from the bottom of your hip to right above your knee), adductors (inner thigh), hips and lats. 

Step 2 - Dynamic Stretching: These types of stretches use your body’s momentum to take a joint through the full range of motion. Think walking lunges, running butt kickers, walking toe touches and body weight squats. This is a great way to warm up your joints and muscles and get your blood pumping before a workout. After foam rolling, my clients go through a dynamic warmup each session that takes about 3-5 minutes. 

Step 3 - WORKOUT

POST WORKOUT

Step 4 - Static Stretching: Static stretching is the type most people think of when they hear the word “stretch”. It’s when you passively take a certain muscle to the point of tension and usually hold the muscle in place for at least 30 seconds. When you hold a muscle in the stretched position for a prolonged period of time, it allows the muscle to relax and elongate. Contracting the antagonistic muscle can also enhance the intenseness of the stretch. For example, if you’re stretching your hip flexor, contract your glutes, or if you’re stretching your hamstring (back of the leg) contract your quad (front of the leg). If performed daily, this type of stretching will cause increased flexibility. Stay consistent! Like I said, I recommend that ALL of my clients stretch in the morning, evening and post workout. It’s better to perform short stretch sessions consistently rather than a 45 minutes stretch session once a week. So 5-10 minutes a couple times a day every day is really all it takes. 

Step 5 - Active Stretching: This type of stretching is similar to static stretching and uses reciprocal inhibition, which is the fancy way of saying one muscle group relaxes as the opposing muscle group contracts. A great example of this is a supine (laying on your back) hamstring stretch where you use your hip flexors and quads to raise your leg off the ground and stretch the hamstring. 

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4 Ways to Improve your Hair Health (Even When You're a Workout Bunny)

My hair is one of my favorite assets. I've spent a lot of time and money keeping it healthy and long, even when I went from black to blonde. So you bet your ass I've figured out some tips to keep it as healthy as possible even though I'm constantly sweating and tossing it up into a ponytail.

1. Use Invisibobble spiral ponytail holders instead of elastics. They don’t rip your hair out or leave a crease. 

2. Wash every 2-3 days instead of every day. I’m not a fan of dry shampoo - it usually makes my hair feel more greasy and gives the root a strange texture.  I know it becomes more difficult when you’re constantly in a state of sweat, but if you take a few little steps, you can save a blow out post sweat. Everyone’s hair is different, but here’s what I do:

Throw my hair up in a high, but loose ponytail with my spiral ponytail holder (this one doesn’t cause a crease like most elastics). 

I keep the pony loose so I don’t loose too much volume on top. 

Once I’m done working out, I give my hair 5-10 minutes to air dry a little. Then I take the ponytail down and immediately switch the part in my hair from left to right. This helps keep the volume on top. 

I use a spray bottle (or the sink if I’m still at the gym) and get the front slightly damp. 

Then I use a round brush to dry the hair straight up to create volume (essentially I’m drying the sweat, but whatever). 

Voila! It usually looks a little messier than before, but if I gave myself a decent blowout the night before, it’s fine. 

If you get to the point where you're super greasy on the third day but want to wait for a wash, throw on a hat and put your hair in a side braid. Instantly cute:)

3. Use Olaplaex Hair Perfector. I use it at least once/week. The bottle says to leave it on for 10 minutes, but sometimes I leave it on overnight to get some major results (my colorist said it’s fine). Put the Hair Perfector on damp hair, leave for at least 10 minutes and then rinse it out, shampoo and condition. It leaves your hair feeling so silky smooth. 

4. After washing, leave your hair to airdry 80% of the way. I like to shower in the evening since I wake up so early. So I’ll shower and then cook dinner or do hang around the house and let my hair airdry most of the way. Then when I get ready to blow-dry it takes about 10 minutes rather than 20 and it is so much healthier because my hair is under the heat for a shorter period of time!

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What I Eat in a Week

I love food, and I love a variety of foods. But I’m also totally fine eating the same thing 4 days in a row, as you’ll see in this blog post. I’ve found a routine that works with my schedule, keeps me satisfied and provides me with the nutrients I need. I love to cook and do most of my meal preparation on Sunday and Wednesday nights where I chop veggies, prepare a fruit salad to munch on throughout the week and bake either my omelette muffins or breakfast casserole to have on hand for the next few days. Most weekends I’ll go out to dinner once or twice and indulge on something like wine, sushi, pizza, tacos or frozen Greek yogurt (my favorite dessert). 

There are a few things I do every day that help me to feel my best. I started drinking one entire liter of water in the morning before my coffee about a month ago. While I'm getting ready or walking my dog I drink and drink and drink until it's gone. It's a struggle some da s because it feels like so much, but it helps me wake up, feel more energized, and has really improved my digestion. I take a probiotic with my morning water and drink one cup of coffee with unsweetened almond milk or an almond milk cappuccino after. Most nights I try to eat dinner 3 hours before I go to bed, because I wake up at 5am most mornings, and if I eat late I feel like my food hasn't digested properly during the night. I keep digestive enzymes in my purse or gym bag and (if I remember) I pop a couple with my meals. 

MONDAY

Breakfast: 3 omelette muffins + 1 cup watermelon + coffee with unsweetened almond milk

Lunch: salad with tuna and avocado 

Dinner: salmon + roasted asparagus 

TUESDAY

Breakfast: 2 omelette muffins + mixed green salad with Tessamae’s balsamic vinaigrette dressing + blueberries 

Lunch: mixed green salad (spinach + kale) with Primal Kitchen Greek dressing + tuna with olive oil, rice vinegar and cayenne pepper

Dinner: salmon + roasted broccoli + roasted sweet potato

WEDNESDAY

Breakfast: 2 hard boiled eggs + 1/2 avocado + watermelon and berries 

Lunch: tuna with olive oil, rice vinegar and cayenne pepper + carrots + banana

Dinner: spaghetti squash with marinara and meatballs (from an Italian restaurant)

Dessert: big bowl of cherries

THURSDAY

Breakfast: salad bowl with hard boiled egg, avocado and spinach + coffee with unsweetened almond milk + banana and pineapple 

Lunch: salad with Tessamae’s balsamic vinaigrette, spaghetti squash and tuna with olive oil, rice vinegar and cayenne pepper 

Dinner: smoothie bowl made with 1 frozen banana, 1/4 cup frozen strawberries, 1 cup spinach, 1 scoop vanilla protein powder, 1 cup unsweetened vanilla almond milk, 3 slices fresh pineapple

FRIDAY

Breakfast: omelette with spinach and feta cheese + blueberries 

Lunch: heirloom tomato salad with olive oil and lemon

Snack: dried mango

Dinner: Greek salad + tuna with olive oil, rice vinegar and cayenne pepper 

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No Shirt, No Shoes (Bad Attitude), No Service

I was telling my client and friend something I witnessed Sunday that was so inspiring and she told me I should share it through a blog post, so here we are. 

My friend Britney and I went to get a mani pedi Sunday for a girl date at a salon that I've visited a couple times in Beverly Hills. We were sitting in our chairs chatting and in walked a stereotypical Beverly Hills woman. For the sake of this story let's call her Mrs. B. SIDE BAR: I know this is a sweeping generalization. I know lots of people from Beverly Hills that I absolutely love and who don't live up to any of these stereotypes. I live in the neighborhood. However, there are stereotypes for a reason, and by saying this it helps to paint the picture of the woman who entered the salon. SIDE BAR OVER. Mid 60’s, printed slacks with slits up to her mid thigh, a flowy white blouse, Gucci bag, red lips and blonde hair swept on top of her head. She came in with her daughter and mentioned that their appointments were at 3pm. At this point it was about 2:45pm. It was obvious that’s she was a regular and she and her daughter sat next to each other opposite Britney and me. She was extremely cold and short tempered with her daughter and I could see how impatient she was going to be, even though it still wasn’t her appointment time.

Meanwhile, I could see her nail tech (we'll call her Ava) was rushing to get a quick snack in (she probably hadn’t eaten all morning because they were busy) and was taking a quick sip of water (it was obvious that she was rushing to get over to her client) as Mrs. B snaps across the salon “Are you going to do my nails or what?!?”. I couldn’t believe it, except that I could because I’ve lived in LA long enough to have witnessed wealthy people behave rudely to people who are so graciously serving them. Ava rushed over and started her manicure.

Throughout the service, Mrs. B was rude, constantly on her phone and using a short, snippy tone with Ava. After the service ended, Mrs. B told Ana she needed an appointment the following weekend as usual, and asked her what time she had available. Ava slowly sat down next to Mrs. B and said in a calm tone “You know, every time you call for an appointment or come in here I feel really stressed and anxious because of the way you act towards me.” Mrs. B responded, “Oh, come on Ava” (in the same demeaning, dismissive tone) “I’ve had a really tough day.” Ava said, “Ok, but I don’t like the feeling you give me.” So Mrs. B asked if she was saying she doesn’t want her business anymore. Ava responded “That’s right.”

Mrs. B looked like someone had slapped her in the face. She paid and again tried to argue her point as Ava kindly thanked her for her business but told her she no longer had availability for her. As Britney and I paid and were getting ready to leave, Ava approached us and apologized for the uncomfortable moment. Britney and I both told her how proud we were of the way she handled it with grace but also held her ground. I've been in a position with a client where I constantly felt like I was walking on egg shells. I would get anxious every time she was about to walk in the gym. I had an upset stomach every session we had together. So let me tell you - it's not worth it. And I wish I would've had the cojones to stand up for myself in the respectful manner in which Ava did. 

Here's the thing - we all have bad days. We all have times when we're a little rude with the customer service guy over the phone or get frustrated with someone who is totally unrelated to what we're actually upset about. But hopefully we also catch ourselves and apologize because that's not how we actually feel. 

It is completely unacceptable to be dismissive or degrading to someone because you drive a fancier car, carry a more expensive bag and live in a bigger house in a more prestigious zip code than they do. When did having more THINGS start to mean someone is more important, has more power or can be demeaning towards another person? Like I said before, I know we all have our moments (of course I do too) but I am constantly surprised at how disrespectful people can be when someone is providing them with a service. 

I've always admired my Mom when it comes to this - she treats everyone the same no matter what their financial status, job, ethnicity or sexual preference. She genuinely has patience, love and kindness for everyone she comes in contact with. I'm lucky that I've had her as a role model. Let's all take a rule from her playbook and do the same. 

xoxo

LV

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Maui Travel Guide

I live in a really beautiful place. Southern California has nice beaches, stellar hikes, eclectic neighborhoods and palm tree lined streets. So it takes something spectacular for me to be in awe. While in Maui, I found myself stopping to look around and comment on the beauty at least 15 times per day. And I am not exaggerating. The beaches, the plants, the palm trees, the sunsets - everything is gorgeous. 

I went to Maui about three years ago, but we spent most of the time at the resort (if you’ve been to the Four Seasons Wailea, you understand why). So this time we made a point to get out and explore more and it made for the perfect combination of adventure and relaxation. The gym at the Four Seasons is perfect if you want to use equipment without leaving the gorgeous surroundings, so I had no problem getting my fitness on (had to with all those fish tacos, glasses of rose, and dessert every single night ya feel me?). The cardio equipment is in an open air part of the gym and there’s a sundeck with TRX, medicine balls, pull up bars, mats, foam rollers and bands, so it’s the perfect spot to squeeze in a morning workout. I used the gym almost every day, we went to a yoga class, and did a workout on the beach!

RESTAURANTS

Morimoto at the Andaz Hotel: This hotel is a really beautiful location for the restaurant. As you walk down the staircase at night, you pass multiple infinity pools that glisten in the moonlight. There’s a sleek sushi bar, indoor seating, an outdoor bar and an outdoor terrace. We sat on the terrace with curved, upholstered seating (super romantic and comfy) and a view of the ocean and pool. 

I drank sake (I don’t remember which one), and we started with the hamachi tacos, which were delicious - a crunchy shell with the perfect amount of hamachi and avocado inside. Then we ate  the sea urchin carbonara (a little heavy for my taste), braised black cod (insanely delicious), shishito peppers, seafood toban yaki (also ridiculously good - so much lobster, crab and yummy scallops), and a full plate of sushi. This was definitely one of the best meals of the entire vacation. (appetizers range from $16-$30, main courses from $35-$62)

Coconuts: One of my friends read about Coconuts prior to our trip. It turns out that it’s a chain restaurant and there’s one in DTLA now! Trust me, I’ll be checking it out. They’re known for their fish tacos that include slaw with coconut milk. Two tacos come in an order and they’re massive - don’t let the pictures on the wall fool you. The flavors are delicious and each taco includes 17 different ingredients including the fresh fish of the day, cheese, tomatoes, coconut milk coleslaw and mango salsa. I want to go back just for these tacos. Plus, they have beer on tap - my rec is the Bikini Blonde. ($12.75 for an order of fish tacos, around $5 for a beer)

Ululani’s Hawaiian Shave Ice: I’ve been to Hawaii four times, but for some reason I was still under the impression shave ice was the same as a sno cone. I was wrong. Hawaiian Shave Ice is so creamy and soft. Ululani’s signature way is to put a layer of ice cream on the bottom and then the shave ice on top. I went with macadamia nut ice cream to get super Hawaiian and chose strawberry, pineapple and coconut flavors on the shave ice. It was honestly one of the most delicious things I’ve ever tasted in my entire 31 years of living. Again, I am not exaggerating. And I love food. Especially dessert. (around $7/$8 for a medium)

Monkey Pod: Monkey Pod is one of those places that you keep hearing about when you’re in the area, but aren’t quite sure what to think. Every time we asked a local or someone working in the hotel where to go for dinner outside of the Four Seasons, they said Monkey Pod. But they also told us it was a little like a sports bar, so we weren’t sure what to think. Finally on the last night, after hitting all the restaurants on our list, we decided to try it out. It was super casual with a fun bar and cute outdoor patio (where we sat). We ordered the lobster pizza to share as an appetizer (pretty good, although I’m a red sauce person, so it wouldn’t be my first choice), and I got the fish tacos (see a pattern yet?). I will order fish tacos anywhere they are offered, especially in Hawaii. The tacos were great - the mahi mahi was blackened and full of flavor and they were topped with a spicy salsa, avocado and jalepenos. YUM. They’re known for their strawberry pie, so you know we had to test it out. It had a filling that was similar to cheese cake, but less dense - the strawberries on top were to die for. (pizza -$27, fish tacos, $24)

BEACHES

Makena State Park: 

Big Beach: This is my favorite beach I’ve been to in Hawaii so far. Just like it sounds, it was huge, with sand the color of that macaroni and cheese Crayola crayon, and water so clear and turquoise that you can see to the bottom even when you’re in five feet of water. The waves were gnarly and there were tons of locals surfing and skimboarding. There’s usually a Jaws food truck in the parking lot selling fish tacos and burritos. I tried the fish burrito for a change - it was really fresh and the salsas were full of flavor. Should’ve gone for the tacos though. 

If you walk to one edge of the beach, there’s a rock you can climb over to get to Little Beach. Little Beach is a nude beach with LOTS of interesting scenery if you know what I mean.

Turtle Beach in Paia: We went to Paia Town our first full day in Maui. It’s a cutie little eclectic hippy town with lots of shops and restaurants. I recommend stopping by just to walk around and get a Shaved Ice at Ululani’s. If you go right past the town, there’s a beach with tons of locals and their little kids surfing and some massive turtles. It’s definitely worth seeing and spending some time on the beach. 

OTHER: 

Snorkel with Kai Kanani Sailing: We researched several different snorkel excursions and we chose this one because we wanted to be around other people (there were about 25 of us on the boat) and be on a nice catamaran. The excursion took us to Molokini Crater and Turtle Town. Molokini had super rough water, so it was difficult to see anything, much less snorkel. We took a boat ride to Turtle Town expecting to see turtles, but there were only three on a nearby beach. Overall, we were a little disappointed in the lack of visibility and the lack of turtles, but the boat was great. The staff was super friendly and knowledgable and the food was pretty good. They provided snacks throughout the trip and a lunch after Turtle Town. I also like the fact that it was BYOB - we brought some champagne (literally the only group that took them up on the booze offer) and had some drinks - post snorkel of course. (around $200 per person)

Nap in a Hammock: This might sound simple, but I was in Hawaii 10 days (5 in Kona and 5 in Maui) and didn’t get in a hammock until the last day. They are everywhere, and are perfect to lounge around with a book or nap in the sun. (FREE)

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6 Ways to Balance Work + Play on Vacation

My favorite thing in the entire world is to travel, meet new people and see new places. Over the past few years I’ve learned how to work while traveling so I can continue to grow my business and experience new places along the way. Check out these 6 tips to balance work and play while traveling. 

Prep for any projects before you leave town. Let everyone know you will be away and take care of any last minute emails and projects beforehand. I personally program for any clients who need extra attention while I’m away and schedule blog posts ahead of time so I’m not scrambling while on vacation. 

Remember to schedule any calls according to the time zone you will be in. Schedule them first thing in the morning if possible so you can get it out of the way and enjoy the rest of your day. 

Set up in a peaceful workspace outside of in your room so you still reap the benefits of your location. I like to work under an umbrella by the pool or on my patio/balcony when I’m on a tropical vacation. If I’m in a more urban location, I like to find a cool coffee shop. 

Exercise! Preferably before any calls or emails you send out in the morning. This will help you stay on a loose schedule. I say “loose” because the point of vacation is to unwind. But if you’re attempting to work and travel, a tiny bit of structure will set you up for success. 

Eat a healthy breakfast. It’s easy to fall off track diet wise when we’re traveling, and you should absolutely indulge while on vacation. However, I find that if I start off my day with a workout and healthy breakfast no matter where in the world I am, I’m motivated to kick ass and accomplish the goals I had set out for the day, then I can enjoy all the adventuring, relaxing and indulging later. Plus, I’m more inclined to reach for healthier options later in the day if I’ve had a nutrient dense breakfast. I like to choose a few things that I’ve really been looking forward to indulging in - a dish local to the area, cocktails (non negotiable on vacation) or dessert - and cash in on those rather than mindlessly eating the entire trip. 

After you finish your work to-do list for the day, turn off the notifications on your phone. I know this sounds a little scary, but I started doing this over the past couple of years when I’m traveling and it’s life changing. You can still check your texts, emails and phone calls whenever you want, but your phone won’t be dinging and ringing throughout the day. This helps me stay present and enjoy what I’m doing and who I’m with. 

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10 Ways to Make Monday a Little Easier

There’s this stigma around Mondays that they’re so frustrating, rushed an chaotic. Part of the reason is that we’ve spent the last two days with friends and family, relaxing and separating ourselves from work, and the idea of going back to the grind isn’t always a peaceful one, even if you are lucky enough to love what you do. BUT - there are some things you can do to make Mondays a little less crazy by seamlessly easing into the work week. Here are 10 ways to make your Monday a little easier.

Grocery shop. Shopping at farmer’s markets are a great way to get outside with your loved ones and grab some groceries for the week ahead. Stop by your local grocery store on the way home to fill in the gaps (meat, packaged items that might not be at the farmer’s market).

Prepare meals/prep foods to cook throughout the week. This is another way to hang with your significant other or friends as you hang on to the last little bit of the weekend. Cook a delicious meal for Sunday dinner and make extra leftovers to take for lunch the next couple of days. While you’re in the kitchen, prep some egg muffins and chop fruits and veggies for snacks.

Clean your home/apartment. Having a clean living space helps us feel more relaxed and organized.

Review your calendar and write to do list. I take 30 minutes for a Sunday night prep session. I like to fill in my calendar with meetings, appointments and dinner dates and create two to-do lists - one for my personal life (mani/pedi, send Mom a birthday card) and one for my work life (write blog post, film workout). Knowing what you have coming up the following week allows you to prepare instead of being surprised and feeling rushed Monday morning.

Schedule your workouts for the week. How many times have you gotten to Wednesday and realized you haven’t made time to workout? Take a few minutes to schedule your workouts into your week by adding them to your planner or the calendar in your phone. This way you have that time set aside so no appointments can creep in and take the time slot.  

Make a note of your top three goals for the week. Having a few clear focuses for the week helps me get closer to my larger goals one step at a time. Writing these mini goals down allows me to prepare and visualize the steps I need to go through starting Monday morning.

Review any reports or prepare for Monday morning meetings. I include this in my 30 minute Sunday night prep session. This way I know if I need to review a shot list for a blog photoshoot or look over client programs.

Clean out and organize your gym bag, purse or briefcase. No matter what time I wake up on Monday morning I’m inevitably rushing to get out the door. There’s nothing more frustrating than being five minutes behind and searching for your car keys. Take five minutes Sunday evening to organize your purse or gym bag so you don’t have to deal with it in the morning.

Get home early Sunday night. Give yourself a couple hours Sunday night to prepare for the week ahead. Practice yoga, shower, light candles, snuggle, read a book and zen out a little before the week begins.

Plug in all electronics. I know this sounds like a no brainer, but I can’t tell you how many times I’ve gotten to the gym with dead headphones on a Monday morning.

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Strawberry Banana Chia Seed Pudding

Strawberry Banana Chia Seed Pudding

Makes 3 Servings

Grain Free

Dairy Free

No Added Sugar

Ingredients:

1/2 cup unsweetened coconut milk

1/2 cup coconut water

1/4 cup coconut yogurt

1/2 cup sliced bananas

1/2 cup sliced strawberries

1/2 cup blueberries 

1/4 tsp vanilla extract

1/2 tsp fresh lemon juice

1/3 cup chia seeds

2 tbs coconut flakes

Instructions:

Put the coconut milk, coconut water, coconut yogurt, bananas, strawberries, vanilla extract and lemon juice in the blender. Blend until smooth. 

Pour the mixture into a bowl that has an airtight lid. Pour in chia seeds and whisk the mixture together until combined. Let it sit for 3 minutes and whisk again. 

Place in the refrigerator with the lid on for 3-5 hours, or overnight. 

When you’re ready to serve, stir in the blueberries and coconut flakes. Enjoy!

Nutritional Information:

Calories (per serving): 187

Protein: 3.9g

Fat: 9.9g

Carbohydrates: 23g

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Healthy(ish) Fast Food Breakfast

If I learned anything from hanging with friends and family during my family vacation in Florida, it’s that the majority of people don’t automatically reach for green juices or inspect labels to make sure everything is organic and has less that 10 ingredients. I forget this sometimes because I'm immersed in a place and in an industry where information and trends related to fitness, wellness and nutrition are prominent. Most people are just trying to get their kids to eat SOMETHING for breakfast before they rush out the door for work with a luke warm cup of coffee in hand. 

There are pros and cons to fast food: PROS: It’s fast. Duh. It sometimes tastes decent. CONS: It’s usually filled with processed ingredients, saturated fat and is super high in sodium. However, for those times when we’re in a bind, it might be the only option. So, I took one for the team and taste tested several nutritionally-decent fast food breakfast menu items and rated them for you so next time you’re on a road trip, stuck in the airport or didn’t have time for that egg white omelette before work, you know what to order at your local Mickey D’s. 

Listed from best tasting to worst tasting (they were all pretty decent):

 1. Panera Avocado, Egg White and Spinach on Sprouted Grain Bagel Flat: This was my favorite sandwich and the one I would pick first. The bagel flat was really delicious and there was a nice serving of egg whites, topped with spinach, tomato and avocado. It tasted like something I would make at home for breakfast. Take off the top bagel flat to reduce the calories and carbs. 

Nutrition Information:

Calories: 410

Protein: 21g

Carbohydrates: 52g

Fat: 14g

Sodium: 590mg

2. Panera Egg and Cheese on Brioche: This brioche is so. Damn. Good. It’s buttery and yummy with the cheese. Although, I prefer some greens in my breakfast sandwich and with my eggs, so I would prefer some spinach inside like the first option. 

Nutrition Information: 

Calories: 410

Protein: 20g

Carbohydrates: 32g

Fat: 22g

Sodium: 550mg

3. Starbucks Sous Vide Egg White Bites: These are so yummy. I’ve actually had these several times when I’ve stopped in for coffee and didn’t have time for breakfast. They’re super convenient because they’re little tiny egg bites, and sooo delicious. They have cheese, red bell pepper and green onion baked in to a tiny little egg bite (it actually takes about 5 bites, but you get the idea). *tip: Ask them to toast them twice for a nice golden crunchy outside. 

Nutrition Information: (2 egg white bites)

Calories: 170

Protein: 13g

Carbohydrates: 13g

Fat: 7g

Sodium: 500mg

4. Starbucks Protein Box: I LOVE this snack box, and not just for breakfast. I pick it up when I’m traveling because there’s always a Starbucks and it’s filled with a variety of simple, nutrient dense snacks (that just so happen to be great for breakfast). It has two hard boiled eggs, grapes, apple slices, cheese, raisin pita and Justin’s peanut butter. 

Nutrition Information: 

Calories: 380

Protein: 13g

Carbohydrates: 37g

Fat: 19g

Sodium: 470mg

5. McDonald’s Egg White Delight English Muffin: I was pleasantly surprised by this McDonald’s breakfast sandwich. I don’t have a McDonald’s in walking distance, so I Postmated (this is officially a verb now in case you didn’t know) it and OH MY GOSH it cost me $14. Fourteen dollars. Can you imagine? I deleted my Postmates app right after. I am on Postmates Probation. This english muffin was fine, nothing to write home about, but the egg and turkey bacon tasted really fresh (I’m guessing they’re not as fresh as they tasted) and delicious. Now I get why people like McDonald’s…scary. 

Nutrition Information:

Calories: 280 calories

Protein: 18g

Carbohydrates: 29g

Fat: 10g

Sodium: 680 mg

6. Starbucks Reduced Fat Turkey Bacon + Cage Free Egg White Breakfast Sandwich: Disappointed. This one tastes pretty similar to the McDonald’s version, but it’s much more bland. Not impressed. 

Nutrition Information:

Calories: 210

Protein: 18g

Carbohydrates: 26g

Fat: 5g

Sodium: 560mg

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3 Ways I Stay Active Throughout the Weekend (Secret Active)

I treasure the weekend - for me, it’s a time to rejuvenate, catch up with friends and family, and prepare for the week ahead. This isn’t a time to fall off of my routine, though. I make it a point to stay active while keeping it fun, switching it up and not stepping foot inside a gym. Because I train clients in the gym all week, I like to separate myself on the weekends and spend most of time outdoors (after my Saturday morning clients of course). I love finding ways to multitask by staying active while getting my errands completed and hanging with friends (yes, this includes Gustavo). 

On Saturday, I typically put on some sneakers, throw a few things in my backpack, step out of my apartment and I’m gone most of the day. I noticed that when I was in Europe the past couple of summers we would explore on foot all day and it was so satisfying, so I try to incorporate this into my routine here at home. This means there’s no time in between activities to freshen up, so it’s great to know that this new Secret Active deodorant is formulated for high activity (girls on the go like me) and actually works better the more I sweat. It has a technology that traps bad odors and replaces them with a fresh scent, how cool is that?! I love that I can apply in the morning and I'm covered all day - no need to worry about freshening up mid afternoon! Secret Active is available to purchase at Walmart - click here to try it out yourself. 

Here are three of my favorite ways to stay active throughout the weekend - thanks Secret Active for keeping me covered (and smelling fresh). 

1. Exploring the city with Gustavo. I live in LA, and there are always new spots to discover in different neighborhoods (and my own). Gus requires plenty of exercise - just like his mom - and we love bopping around to check out new shops, art galleries and coffee shops. 

2. Yoga in the park with friends. I always say I’m happiest outside, so thankfully LA has plenty of parks. One of my favorite Saturday afternoon activities is to meet up with a girlfriend and practice yoga in a park nearby. Sure classes in studios are great, but I hit up my fave instructors during the week so we can soak up the afternoon sun on the weekend. Practicing outside also gives me a little more freedom to try new poses or variations of poses that I might not test out in class with proper instruction going on.

3. Farmers market flower shopping and produce run. Having fresh flowers on the table brightens up my apartment and always makes me smile when I walk through the door, so shopping for flowers on Sunday is a must. Browsing the farmer’s market is a great way to keep moving and get my grocery shopping done for the week ahead. I usually end up finding some type of fruit or veggie that I wouldn't pick up on my standard supermarket run, and when the weather is nice I tend to browse longer so I increase my step count for the day - win-win!

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Sleep - Or the Lack Thereof

Ever since I became an adult (whatever that means), I realized sleep is looked down upon. Sleep is for the weak, for those who can’t hang. Oh - you can’t pull an all nighter working on a project that needs to be finished for a client, wake up drink some espresso and exceed expectations in the office the next day? You must not be tough. Maybe you aren’t worthy for the job. 

Why is this? Why do we glorify being busy over being productive? Being consumed with work over being present? Always being “on” instead of leaving work at the office and coming home to spend time with family? Why is life a constant hustle, even on a Sunday afternoon? This is our culture. For so long I identified with this idea that in order to be successful, I wasn’t allowed to sleep 8 hours. Instead, I wanted to stay up working late so I could wake up early, do it again and feel what it was like to be in the grind. After all, that’s the only way to have a successful business and personal life, right? Wrong. And while I don’t have the answer as to why our culture is obsessed with the idea that sleep isn’t necessary (and I haven't totally cured myself of the mindset), I know it’s not healthy or efficient. 

Glorifying a lack of sleep is counterproductive in so many ways. A few facts about sleep (or the lack thereof):

It has been shown in studies that with a lack of sleep we lose focus faster 

Insufficient sleep causes a critical reduction in anti cancer cells

Insufficient sleep is linked to cancer, Alzheimers and car accidents

When athletes sleep 5 hrs vs. 9 hrs, they experience a 60% injury rate increase

The World Health Organization has named night time shift work a probable carcinogen

Our brains aren’t able to repair from the low level brain damage caused by wakefulness 

A lack of sleep actually shortens our lives. OUR LIVES ARE SHORTENED. If the whole feeling like shit thing doesn’t make us change our habits, maybe this fact will. 

Sleep is basically a fountain of youth - so why don’t we capitalize on it? We’re the only animals that deprive ourselves from sleep for no real reason. 

I’ve struggled with sleep for years. My sleep patterns go in waves. A few years ago I had a tidal wave of about 3.5 months where I couldn’t sleep for the life of me. The same pattern happened again a few months ago. I had tried everything imaginable and I would lay awake in my bed, night after night, so focused on how exhausted I was and how badly I wanted to sleep that I would make myself crazy and stay up all night. I know for a fact I’m not the only one who has experienced something like this. 

For me, I believe my lack of sleep has been a combination of things: 

Work: Sometimes it feels like there aren’t enough hours in the day and I would stay up working so late even when I knew I needed to get up at 5 or 6am and do it all over again the next day. The problem with this is that I was actually cheating myself. There is no way to be efficient when we’re that tired. So I would actually end up working more hours but getting less work accomplished because I couldn’t think properly. Then I’d go to train clients the next day and be a space cadet because I had major brain fog. 

Insomnia: This year I went through another wave of sleepless nights because I genuinely COULD NOT fall asleep or stay asleep. I had major anxiety about things I needed to do the next day, week or later that month. I would be so tired during the day from not sleeping the night before that I would come home and get in bed by 8 to try and get a decent night’s sleep. But I still couldn’t seem to fall asleep. 

Over the past five years I feel like I’ve tried just about everything. And this most recent bout of insomnia had me feeling like nothing was ever going to work. However, I am finally in a place where I am sleeping. I can fall asleep and stay asleep (hooray!). It is honestly the best feeling ever. And not only that, but I wake up (at 5am most mornings) feeling refreshed. I go to work and I can think straight. Most days I’m not yawning non stop. It took me a while to get to this point and I hope it lasts. I spent over three months testing out different factors and aids to help me sleep. Here are a few things I tried, listed from what I believe to be the least important to the most important. 

Marijuana. I got a Dosist Sleep Vape pen several months ago to help me sleep. And for someone who hadn’t smoked weed in a few years, let me tell you, IT WORKED. I would take a couple hits and fall asleep within 10 minutes. I didn’t feel too high, but it definitely had an effect. I started to notice that after it kicked in I couldn’t remember a thought I had 30 seconds prior. I started researching sleep aids and found out that THC can help you fall asleep, but inhibits you from entering REM (rapid eye movement) sleep. REM is super important for several reasons: it’s the sleep cycle that is associated with encoding memory and dreaming and essentially paralyzes us from the chin down during sleep (which is why we can have crazy dreams but we won’t jump out of bed and physically act on the dream). It’s also the sleep stage that is responsible for that feeling of being refreshed when you wake up from a solid night’s sleep. So for that reason, I no longer smoke before bed and only recommend it as a last option. 

No electronics an hour before bed. I try to go to sleep around 9:30 or 10pm every night because I wake up so early. This means I’ve been attempting to put away my phone and computer by 8:30pm. It doesn’t always happen if I have work to finish the night before, but I’m making a major effort. I find that it helps ease my anxiety a bit. 

Bubble baths, tea and candles. This is my new hide away. I used to feel guilty when I did things like baths - I would feel like I’m wasting time and could be doing work. Guess what? Life isn’t just about working! It’s ok to take a break and feel relaxed once in a while. Scientifically, warm or hot baths help you sleep because when you get out of the warm water and enter the cooler bedroom, your temperature will drop. Our body temps naturally dip at night to help us sleep better. 

Reading instead of TV. Book, magazine, whatever. Combine this with the bath and you’ve got yourself a lethal weapon.

Meditation. I never really meditate longer than 5 or 10 minutes. It’s just not in my nature. However, it makes a huge difference in my overall attitude towards life. There’s something about taking a time out to clear my head (even though I’m not always successful) that reprograms my outlook and helps me to see the big picture - i.e. If you don’t finish that email/blog post/report tonight the world isn’t going to end. Actually, chances are, nothing will change.

Keep a To Do list on your night stand. One of the causes of my anxiety was anticipating things I had to do the next day or fearing that I would forget to do something important. I use a Passion Planner to stay on track throughout the year (I’ve been using this for about 4 years now and highly recommend it), and I keep it in my bedroom so I can jot down any notes that might be on my mind before bed. This way I can revisit them in the morning instead of dwelling on them at midnight. 

HUM Nutrition Beauty zzZzz supplement. *I am not being paid to write this and HUM Nutrition doesn’t even know I am including this in my blog post. They do send me supplements from time to time because I have worked with them in the past.* I have tried melatonin in the past and, while I heard other people rave about how it helped them sleep, I never felt like it did anything for me. However, this supplement from HUM nutrition has been working wonders for me over the past 2 1/2 weeks. It’s a combination of melatonin and B6, so maybe it’s the combination that is working rather than just taking melatonin by itself. I’ve also been making sleep a priority and trying to take time to relax before bed, so I do believe it’s a combination of factors, but I finally feel like 

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A Day in the Life: Supplement Edition

There was a time when I was competing in bikini competitions that I would carry around a box the size of a tackle box full of supplements. Fat burners, CLA, pre workouts - you name it, I tried it. These days I try and stick to a few supplements that my body truly needs to stay healthy and strong, not lean and cracked out (funny story - I tried taking a pre workout a couple months ago just for the hell of it and was literally grinding my teeth for 12 hours. No thanks.). I’ve learned that less is more and I try and get the majority of my nutrients from colorful, nutrient dense, whole (mostly organic) foods. But sometimes our bodies need a little help. Here is an overview of the supplements I use every day:

5:15am

As soon as I wake up I drink two glasses of lemon water and take my HUM Nutrition Gut Instinct probiotic. This probiotic has 25 billion organisms + 10 strains of probiotic bacteria. 

A little about probiotics:

Probiotics are a natural part of our bodies and are microflora that sit in the intestines helping with immune function, digestion and nutrient absorption. Research has shown that probiotics don’t just help with gut health, they also aid in the gut-brain relationship and help us to think clearer and process information faster and reduce anxiety, depression and stress (yes please). 

Probiotics are especially important to take while or after an antibiotic, since antibiotics are designed to destroy bacteria in the gut. Taking a probiotic will help to restore the healthy bacteria in your gut. I learned the importance of this when I was in Greece. I got super sick and had a doctor come to my hotel. He prescribed me antibiotics and a probiotic to maintain a healthy gut. 

5:45am

After I take my probiotic, I stretch for 10-15 minutes, make coffee and get ready to teach class. I usually walk Gus for about 30 minutes unless he’s feeling super lazy. After our walk, I head to the studio, set up and teach my class Hustle + Flow. 

8:15am

When class is over I head home and cook breakfast. This is one of my favorite and most relaxed moments during my day. I usually make a veggie scramble with a side of fruit, listen to music and read while I eat. This is when I pop my HUM Collagen love, OMG Omega the Great, and Daily Cleanse. Collagen Love has types 1, 2 and 3 collagen that helps to support skin elasticity and firmness. 

A little about collagen:

Collagen is the most abundant protein in our bodies found in muscles, bones and tendons, and helps with skin elasticity, strength and replaces dead cells. Our body naturally slows down its collagen production as we get older (hence the wrinkles and sagging skin). Take it for joint repair, gut health, skin, hair, teeth and nail strength. 

A little about omega 3 fish oil:

Omega 3 fatty acids are essential nutrients that help decrease the risk of heart disease and maintain a healthy, even skin tone.

A little about green algae and detox herbs:

Algae is known as a superfood and provides several benefits like weight maintenance, heart health and inflammation reduction.

 10am

After breakfast I head to the gym to train clients.

5pm

Time for my own workout.

6:30pm

Twice a week after my workout I replace my dinner with a post workout smoothie. The other days I just make dinner that usually consists of fish and veggies or a big salad. My favorite simple smoothie recipe is:

1 cup unsweetened almond milk

2 cups spinach

1 cup frozen berries

2 tbs Tropeaka vanilla protein powder

1 tsp Tropeaka Alkaline Greens

1 tbs almond butter

A little about protein powder:

I prefer a plant based protein powder because it doesn’t cause me to bloat like other whey proteins. Trope aka has a complete amino acid profile with essential and non essential amino acids, is organically grown, gluten free, non GMO, soy free and dairy free and somehow doesn’t taste like chalk. Win. 

A little about alkaline greens: 

Alkaline greens support healthy digestions, gut healthy and strengthen the immune system. They’re also a great source of phytonutrients and vitamins. 

9pm

I have major sleep issues, and I’ve tried everything you can imagine. From smoking marijuana before bed, to Valarian root, to bubble baths and meditation - you name it, I’ve probably tried it. I discovered this product by HUM Nutrition called Beauty Zzzz and it has been working! 30 minutes before bed I pop one and I’ve been sleeping like a baby. I like that it’s all natural because I’m not interested in taking sleeping pills - they scare me. The one time I tried a sleeping pill I woke up sitting on the toilet in a hotel bathroom (pants on) passed out with my head against the wall. Let’s just say I don’t feel like going back there again.  

A little about melatonin:

Melatonin is a hormone our bodies create to let us know when it’s time to wake up and go to sleep. Usually our bodies naturally release more melatonin at night to signal that it’s time to go to sleep. 

A little about B6:

B6 helps to calm and maintain a healthy nervous system, and it acts as a coenzyme to help break down carbs, fats and proteins. 

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Cortisol 101

I was in my physical therapist/chiropractor/acupuncturist/Chinese medicine doctor’s office a couple weeks ago to work on a shoulder injury I’ve been rehabbing, and after we spent some time with manual therapy and exercises he starting practicing acupuncture on me. Before he began, he asked me a few questions: “How much are you sleeping?” “Are you stressed about something?” “What’s your diet like?”. He was asking me these questions to get an idea of what was going on in my body before he started the therapy, but also because he noticed that my body was holding on to water for some reason. He had to pull the ankle of my leggings up so my calf and shin were exposed for the acupuncture. He told me he noticed that the indention from my leggings remained for more than 10 minutes, which isn’t normal (hence the water weight). 

He was definitely on to something. I’ve been stressed (to say the least) for more than 6 months, and my sleep has been less than desirable. On top of training clients, I’m also blogging, teaching my new class Hustle + Flow and working on an ebook (that’s basically three full time jobs), so my stress levels have been through the roof. My sleep has been consistently interrupted and inconsistent lately as well, which is why I’ve actively been on a mission to get more sleep (blog post about that journey coming soon!). We started talking about cortisol levels and how this could be affecting the progress of the repair of my shoulder, weight loss and other things. Although I know about cortisol from studying personal training, yoga and nutrition, I wanted to dive a little deeper, so I came home that evening and immediately started researching cortisol, its effects and how to naturally stabilize and balance the hormone levels in my body. 

Here’s a little bit about cortisol:

Cortisol is a steroid hormone made in our adrenal glands* that is then released into the blood system and transports around the body. It is nicknamed the “stress hormone” because extra cortisol is released to help the body respond to stress appropriately. It’s responsible for several functions:

helps control blood sugar levels

reduces inflammation

regulates metabolism

controls the balance between salt + water in the body

aids in memory function

during pregnancy it supports the fetus

As with most extremes, problems arise when there is too much or too little cortisol released in the body. High levels contribute to a woman’s change in menstrual cycle + libido, cause weight gain, can cause anxiety and depression, and over time can cause Cushing Syndrome. Low levels cause weight loss, fatigue and mood swings. 

Of course, cortisol levels change naturally depending on the time of day and the situation, and don’t always cause a negative response in the body. For example, because of the diurnal rhythm* our cortisol levels naturally rise in the morning to give us energy throughout the day, keep our immune response at its peak and keep inflammation at bay. The levels lower throughout the day to help our bodies rest, sleep and repair. However, due to physical and emotional stress that I’ve been putting on my body lately (teaching class, exercising, working, lack of sleep), my cortisol levels likely aren’t dropping during the evening like they are supposed to, and are instead remaining in the high range throughout the day and into the night. This is probably creating a nasty (lack of) sleep cycle: I’m not sleeping well, which stresses out my body and then causes my cortisol levels to rise. My stress is high throughout the day (due to lack of sleep, etc.) so my cortisol levels aren’t lowering enough before bed, which makes it much harder for me to sleep. Sound familiar? I know I’m not the only one with these issues. 

While I’m all about taking time to myself and distressing (although I haven’t been too good at it lately), it’s unrealistic to think we can live a stress free life year round. However, problems start to arise when we are under constant physical, emotional and mental stress. The body is consistently creating “too much” cortisol (because of the fight or flight mentality caused by stress). And once there is too much cortisol released into the blood stream over a long period of time, you can develop Cushing Syndrome*.

Cushing Syndrome Symptoms:

rapid weight gain

high blood pressure

flushed, round face

purple/red stretch marks

fatty deposit between shoulder blades

anxiety/depression

osteoporosis

weak muscles

increased thirst/urination

Thankfully, there are ways to keep our cortisol levels in check naturally. Here are some tips:

Reset your sleep schedule by getting at least 7 hours of sleep (my body prefers at least 8, but we’re all different) per night. I like to keep my electronic use to a minimum an hour before bed, run a hot bath, light some candles and read. This helps slow my mind and body down and prepare for a solid night’s sleep. 

Eat a diet full of whole foods that are anti inflammatory, high in antioxidants, essential nutrients and fiber like:

colorful fruits and vegetables

healthy fats like coconut and olive oils

nuts and seeds

probiotics

lean protein

Stay away from foods that increase inflammation (which contribute to higher cortisol levels) such as:

high sugar

lots of trans fats

alcohol and caffeine

- Follow the natural light throughout the day. Waking up to natural sunlight can help to reset your natural morning cortisol cycle (diurnal cycle) which will help with mental clarity, mood and energy levels. Ideally we go to sleep when the sun goes down, but since that’s not very realistic, get to bed in time to achieve your 7 hour/night goal. 

*adrenal gland: located above the kidney, this gland is an endocrine gland that produces a variety of hormones including adrenaline and cortisol. 

*diurnal rhythm: an activity pattern based on a 24 hour time period. 

*Cushing syndrome: can also be caused by the use of oral corticosteroid medication. 

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Post Girl's Weekend Detox

Picture this: Palm Springs, California in late March. 80 degree weather with a slight breeze. A house adorned in retro furniture and artwork with a picturesque pool. Nine girls coming together to celebrate a mutual friend’s 30th birthday. One a chef (by hobby) one a yoga instructor (that’s me), one an extravagant party planner eager to celebrate her day with friends, and a bunch of girls ready to let loose. As you can imagine, this long weekend was full of decadent meals, fresh margaritas, late night snacks, birthday cake and LOTS of rose. None of these things should induce guilt, but they do have a tendency to cause a hangover and bloat. Especially when you’re coming off of Whole30. Yes, especially then. 

Thankfully our friend who cooked all the delicious meals over the weekend created a menu full of fruits, veggies and lean protein, so for the most part we maintained a healthy diet. But after a few cocktails, late night snacks entered the scene. After that first golden Oreo I was hooked (holy shit they’re good). My body has been craving sugar ever since. I came home bloated, tired and foggy on Sunday night, but I’ve taken steps to bounce back and feel like myself again. 

A little background: Why am I bloated, sluggish and feeling overall foggy? In this specific instance, it was a combination of a few things:

Overeating: We had breakfast, lunch and dinner prepared for us by one of our lovely friends and even though I wasn’t hungry for each meal, I couldn’t say no because she is such a great cook! 

Alcohol: I was drinking champagne, rose, margaritas and vodka throughout the weekend. That’s an intense combination for most people, but since I don’t drink much alcohol as it is, it was a complete overload for me. 

Sugar: Like I said, we had lots of sweets in the house including birthday cake, Oreos, movie candy and some delicious Churro snack from Trader Joes. My body doesn’t respond well to sugar, and, depending on the quality and amount, I usually bloat right after I eat it, especially if its processed. Sugar is one of the main causes of inflammation, hence the bloat. 

Here are a few steps you can take to rebound and feel like yourself again after a weekend of debauchery:

Hydrate: Drink TONS  of water. I know you hear this all the time, but water is life. Literally. Drink when you’re thirsty, when you’re not thirsty and even when you feel like you have to run to the toilet to pee every 15 minutes. I promise it will do wonders for the state of your tummy and brain fog. 

Fast: I find that intermittent fasting really helps when I go through a bloating phase. I returned from my girls weekend Sunday evening, we had dinner Sunday around 7pm, and then I didn’t eat again until 10am the next morning (15 hours of fasting). Tuesday I went even longer without eating, and I feel much better today. I returned to my normal eating patterns (3 regular sized meals and one snack) and I’m starting to feel back to normal. 

Dandelion tea: The compounds in the dandelion root stimulate digestion and can sometimes act as a laxative. Bloat be gone. 

Sleep: After a couple nights of partying and drinking alcohol, your body is exhausted and dehydrated. It needs rest. Give it what it wants. 

Stretch: Stretching and light yoga can help to move things around in your digestive track and get the blood flowing. 

Run: Although it might sound really difficult to work up a sweat when you’re feeling sluggish and bloated, it will help to eliminate bloat and move the toxins through your system. 

Cut Sugar: Less sugar equals less inflammation. Try cutting out all added sugars for 5-7 days. 

Eat Protein and Fiber: The protein will help you feel fuller longer and the fiber will level out any spike in blood sugar. Asparagus (also combats bloat since it’s a diuretic), broccoli, cauliflower, sugar snap peas, split peas, lentils and brussels sprouts are all great options. 

Digestive Enzymes: Take them with your food - they will help you digest your food better, especially when you aren’t feeling yourself. 

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My Current Skincare Favorites

I started washing and moisturizing my face when I was about 15 years old. I knew it was important to keep it clean and moisturized, but I wasn’t totally sure why it was so important. I never dealt with acne or blemishes in high school (I got lucky), so for me, washing my face was something I did without putting much thought into it before bed and when I woke up just like brushing my teeth. Fast forward several years, magazine articles, blog and instagram posts later and I am beginning to grasp the importance of a consistent skincare routine. I have since added toner, masks, under eye cream, lip balms, exfoliators, you name it - I’ve tried it. 

Some of my items are purchased, others have been gifted to me from different brands (I will be totally transparent about which ones) and some were given to me by my Mom or girlfriends (I’m lucky to have a Mom that loves to purchase great beauty products and one of my best friends is a beauty blogger). 

Here are my current favorite products:

Goldfaden MD Doctor’s Scrub: I have tried several exfoliating scrubs and this is my absolute favorite as of now. This is a ruby crystal power exfoliator designed for oily prone skin (which I do not have - my skin is actually pretty dry), but I have found that using this once/week makes a huge difference in the overall smoothness of my skin. It’s different than most exfoliators I’ve used because it’s more of a dry buffer than an exfoliating cleanser. It has hyaluronic acid which increases collagen production and helps skin maintain moisture, as well as antioxidant rich organic red tea and skin soothing seaweed extract. 

Shiseido Benefiance Wrinkle Resist 24 Eye Cream: I’ve been using this for a couple of years now and love it. I find that the area around my eyes can get a little dry, but this helps it stay moisturized all day. I also use it at night before bed. 

Neutrogena Triple Age Repair Night Moisturizer: I bought this for the first time right before I left for Greece in September of last year. I can’t tell if I just love the lotion because of its effectiveness or if I’m attached to it because the smell takes me back to Greece. Either way, I can’t quit it. 

Radha Rosehip Oil: I have a small issue with redness on my cheeks and around my nose. This Rosehip oil has antioxidants and essential fatty acids to help calm my skin. Sometimes if I’m not in a rush I’ll put it on in the morning and let it sink in before finishing my am skincare routine. It’s also great for the neck and décolletage. 

Life DNA Foaming Facewash and Toner: This company is really unique because they use your DNA to create a skincare routine specific to your body, skin, and skincare goals. I love the foaming face wash and Vitamin C toner they sent me - I use these both a lot at night before bed. I have some sun damage on my face, so the vitamin C is perfect to help lighten and reverse the appearance of these spots. 

KORRES Body Milk (Almond Cherry): I love this product for so many reasons. The company is environmentally friendly, uses plant based ingredients, doesn’t test on animals and was founded in Greece. The smell is intoxicating and it leaves my skin feeling silky. I also use their 

KORRES Yoghurt Sunscreen Face Cream: SPF 30 - it doesn’t leave your face white and glides on with ease. I used this the entire time I was in Greece and interchange it with my 

FRE Protect Me Defense Facial Moisturizer: This is a great daily moisturizer formulated for women who sweat. I’m an ambassador for the company because I love the way the product feels on my skin and the mission behind the company. For every 123FRE set that is purchased (it includes the Protect Me moisturizer, the Purify Me cleanser and the Revive Me anti aging serum) they plant one Tree of Life to help replenish the Argan Forest and support women who harvest Argan oil in Morocco. Use my code MISSLV for 15% off at checkout (here). 

Goldfaden MD Brightening Elixir: This serum helps with the appearance of aging and free radical damage by boosting moisture and calming the skin. I use it underneath my moisturizer and rose oil morning and night. 

Lush Cosmetics Sleepy Lotion: A friend turned me on to this because we were walking down the street and I thought we walked past a fresh lavender bush. Turns out it was her lotion. Now I use it every night before bed. The cocoa butter and almond oil makes my skin super moisturized, while the lavender and tonic perfume help me sleep. 

*italicized products were gifted to me by the brand. 

**I only share products that I genuinely use and love.