{Guest Post} Interview With A Trainer: Nutrition & Supplements
Welcome back to another Fitness Friday post – You can check out all the previous Fitness Friday posts at the bottom if you’d like to catch up on what you’ve missed so far.
Today we’re talking with trainer and co-owner of the barbell gym Capitol City Strength & Conditioning about nutrition, supplements, and the weightlifting Holy Grail – Protein powder.
Read on to not only find out about his personal regime, but to receive tips and suggestions for some changes you can make to improve your personal health routine. 
(1) Do you take any supplements on a daily basis? Yes, there are a few supplements that I take nearly every day and some a cycle on and off with. The ones that I take regularly are fish oil, vitamin C and D, and Magnesium.
- Fish Oil – I’ll usually take in the mornings and afternoons after a meal. Fish oil has been purported to have a myriad of health benefits: Blood pressure, mental health, and metabolic functions all seem to be positively affected.
- Vitamin C – I will usually take with the first meal of the day or at the end of the day if I don’t feel like I ate enough vegetables. Vitamin C is good, take some.
- Vitamin D – This is will usually take with my first meal of the day. Vitamin D deficiencies can have some very serious consequences, everything from bone health to depression seem to be related and Americans are chronically deficient. Vitamin D is fat-soluble (i.e. it’s better absorbed by the intestines when taken in conjunction with fats) so I will always take it with a fat rich meal, which is usually my first meal of the day. I avoid taking this later in the day because I have heard that vitamin D can interfere with sleep. I’m not sure of this is true, but it sounds logical, so what the hell.
- Magnesium – Magnesium is also something that a majority of people take in insufficient quantities. Deficiencies can have a host of problems, including affecting the way in which your body metabolizes carbohydrates. I’ll usually take this before bed (it is said to have a calming effect) and it has a natural citrus flavor so it tastes like orange juice.
The following supplements I cycle through during particularly heavy training periods or to supplement specific eating patterns, such as periods of fasting.
- Whey Protein – I’ll usually take this after I workout, but I go through periods (due to budgetary restrictions) where I will take this nearly everyday. Outside of Whey’s reported benefits in terms of workout recovery and muscle repair, it is also supposed to have very powerful antioxidant effects. An added bonus is that some of the brands taste pretty good. I’ll usually try to find a brand with the least amount of ingredients, little to no carbohydrates, and minimal preservatives or artificial sugars.
- Amino Acids – I will take these when I am not taking Whey protein and I will generally reserve this for times I plan on working out in the morning when I am fasting. Amino Acids have a lot of functions in the body, especially in terms of muscle repair. Here is a nice and short reference – Amino Acids 101.
- Creatine – Creatine is something I take during periods of especially heavy lifting, generally for a month or two at a time. It helps with short-term energy production. I’ll usually take this before and after working out.
(2) Do you have a favorite protein powder? What do you look for in a protein powder?
My typical “go to” protein powder is usually Optimum Nutrion’s Whey protein Isolate. It mixes with water and milk pretty well (not coffee though), meets most of my above stated requirements, and is readily available. They also have a natural version which I have yet to try.
(3) When do you take supplements and/or protein powder during the day? Does the time of day, proximity to workouts, or empty/full stomach matter?
Most of the regular supplements I take I will try to consume with meals. Mineral and Vitamin absorption is very complicated and there are a lot of cofactors as to how efficiently some things can be absorbed. To save myself the trouble of trying to figure that out I will just take them with food. The supplements I cycle on and off with generally revolve around my workouts so I will generally take those shortly before or afterwards.
(4) Do you follow a special kind of diet? Have you had success with any popular diets in the past (i.e. Paleo, high fat/low carb, ketogenic etc.)?
I have tried many different ways of eating. I am in a position where I am frequently asked about diets and I am not very comfortable recommending something that I have not at least tested on myself. The way I generally approach eating is there is what to eat and there is how to eat. “What” I eat generally follows a whole natural foods approach (Paleo/Primal/whatever). I make generally make whole meats (chicken breasts, steaks, fish) the basis of my meals and fill the rest in with dairy, veggies, sweet potatoes, nuts, and some fruit. (I have experimented a lot with dairy and I seem to have little negative effects from consuming it).
“How” I eat regularly shifts from a few methods I like and which I think are effective protocols for certain situations. If I have no specific goals performance wise, I will generally stick to an ultra-low carb/ketogenic approach. Once you get use to doing this it becomes very easy and if you are not doing a lot of metabolically demanding physical activity, I don’t really see the need for a large carbohydrate intake (there are always exceptions). If I am consistently doing more physically demanding work or trying to get bigger, I will generally add carbohydrates following workouts and for dinner. I am a strong believer in Carbohydrate cycling/back-loading. John Kiefer of Dangerously Hardcore and Nate Miyaki of Intermittent Feast are great resources for anyone that is interested.
(5) What’s the first nutritional recommendation you would make for a client? What’s the first food you eliminate when you want to eat a cleaner, healthier diet?
The first recommendation I generally make is to make their own food. I think people develop a much greater appreciation for what makes their body function when they prepare it themselves and making nutritional changes is simpler to do when you are controlling the ingredients. Once people are cooking themselves, ill generally recommend people remove grains. It’s a difficult transition for most but I think it has significant payoff.
You can catch up on previous Fitness Friday posts here: Beginners Fitness, Beginners Fitness: Kettlebells, Beginners Fitness: Medicine Balls, {Guest Post} Women’s Health, {Guest Post} Fashion of the Fitness World, {Guest Post:}Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.
Do you take any supplements? Protein Powders?
*Note: Be sure to head over to Facebook or Twitter to see who won the Target giftcard GIVEAWAY!!!
Beginners Fitness: Medicine Balls
Welcome to the third week of the Spring 2013 Beginners Fitness series!
You can catch up on Beginners Fitness & Beginners Fitness: All About Kettlebells, or some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle, {Guest Post} Interview With A Trainer & {Guest Post} A CrossFit Year.
Another one of my favorite pieces of equipment at the gym are medicine balls – They’re versatile and since they can be used to work so many different muscle groups you can put together an entire workout using them.
Workouts:
If you’re starting a workout regime for the first time and consider yourself to be a beginner than you need to be sure to ease into a new exercise routine – Start with one workout a week plus walking, then two, and so forth.
Choosing your weight is one of the most important parts of a medicine ball workout – You want to be tired by the end of each set so don’t start with the heaviest weight you can pick up. You can also change weights for different moves – For example using a heavier ball for squats and a lighter one for core exercises.
[1.] Day One:
Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Squats {ShapeFit’s Medicine Ball Squats} Three rounds of 10-12 squats
- Sit n’ Reach {Pumps & Iron’s Sit n’ Reach – Halfway down the page} Three rounds of 10-12
- Medicine Ball Slam {Women’s Health’s Medicine Ball Slam} Three rounds of 10-12 rounds
Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
*Reading Materials – Medicine Ball Workout from Mark’s Daily Apple
[2.] Day Two: Core Core Core!
Warm Up: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Lunge With Rotation {Sport Medicine’s Core Exercise – Lunge With Medicine Ball} 10 per side
- Russian Twists {Workout Box’s Medicine Ball Russian Twists} 10 per side
- Wall Sit Twists {Women Health’s Wall Sit With Rotation} 10 per side
Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
*Reading Materials – Increase Your Strength and Athleticism with Medicine Ball Training
Nutrition:
In the past two posts we’ve talked about healthy eating, how to replace unhealthy snacks with more nutrition options, and I suggested cooking as an alternative to eating out. Today I want to talk a little about fueling your workout – What you eat before a workout gives you energy and keeps your body hydrated & nourished while you put stress on it.
- Shape’s What to Eat Before Working Out and When to Eat It
- Prevention’s What to Eat Before and After Workouts
These are interesting articles and while they both highlight the importance of properly fueling your workouts they aren’t identical in their recommendations. Each body is different and it’s going to take some trial and error to find the perfect workout fuel for your body!
Homework:
Rest days and stretching and/or foam rolling are an important part of working out. If you have the stamina to workout 7 days a week that’s admirable – But don’t! By not giving your body time to heal and rest you’re undoing all of your hard work. Check out The No Meat Athlete’s rolling tutorial to get you started – Foam Rolling.
Having a busy Spring? That’s no excuse to skip your workouts! You can easily do body weight circuits featuring moves like push-ups, squats, and sit-ups from a hotel room or utilize the hotel pool or drop-in deals for gyms & studios. Bonus? Getting in a workout after a flight can help you fight jetlag! Read Mod City Mag’s Working Out While Traveling to give you some tips & suggestions for your next trip.
Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.
If you want more MCLV you can find me on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Beginners Fitness: Kettlebells
Welcome to Week II of the new Spring 2013 Beginners Fitness series!
You can catch up on Beginners Fitness Week I or enjoy some other recent health & fitness-related posts – Guest Post: Women’s Health, Guest Post: Fashion of the Fitness World, Guest Post: Food & The Daily Battle & {Guest Post} Interview With A Trainer.
Workouts:
Since this is just Week Two of this new fitness regime we’re going to keep the total number of workouts at two for another week – You want to ease into any changes in your activity level to avoid injuries or overworking yourself. If you feel like you’re ready to go beyond two, feel free to add one of the workouts from last week’s list – Beginners Fitness.
A great piece of gym equipment that I highly recommend is the kettlebell. It’s a very versatile piece since you can use them in a gym setting or at home/outside. Definitely a good investment.
[1.] Day One:
Warm Up: 5 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Kettlebell Swings {Kettlebells Workouts’s Teaching Points for The Kettlebell Swing} Three rounds of 10-15 swings – #1 thing to keep in mind is your form & to be careful of your back!!!
- Goblet Squats {Men’s Health’s Goblet Squats} Three rounds of 10-15 squats
Warm Down: 5-10 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
*Reading Materials – 22 Kick Ass Kettlebell Exercises from Greatist.com
[2.] Day Two: {Longer Workout}
Warm Up: 10 minutes of walking or light cardio
- Walking lunges {Kettlebell Workout Spot’s How To Do A Kettlebell Walking Lunge} Three rounds of 10 lunges on each leg
- Kettlebell Row {Exercise.com’s Kettlebell Rows} Three rounds of 10 rows for each arm
Warm Down: 10-15 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
*Reading Materials – Total Body Toning With Kettlebells from Women’s Health
Nutrition:
In the last post I suggested that you try cutting some of the processed foods out of your diet and cooking more, were you able to give that a try? Changing your routine and breaking habits is one of the hardest things that you can do, but knowing that you’re making strides towards improving your health and increasing your life expectancy should help motivate you.
Here are a few more snack alternatives to not only help you GET COOKING, but also so that you can still enjoy some tasty snacks without reaching for processed or sugary store-bought treats:
- I crave salty foods, especially when I’m under stress, so these Oven Fries from The Wannabe Chef are the perfect thing to reach for. Bonus points for using a sweet potato!
- Do you crave a sweet treat in the afternoons? Give these Homemade Chocolate Chip Cookie Dough Larabars from OhSheGlows a try next time you get peckish. You can also freeze them and then you’ll have a great treat whenever you want it!
Homework:
We talked about stress last time – Now that you’re aware of how important controlling stress is for your health, what are you doing to help combat it? Yoga is a much-loved stress reducer, but if you’re not up for a class there are still some moves that you can try out at home – Om Alone: At-Home Yoga Workout.
One of the best things that you can do for your health and one of the most powerful daily changes you can make is adding walking to your life. Check out this post on the benefits of walking {Guest Post: Low-Intensity Fasted Cardio} and this piece from Prevention Magazine – News Pulse: What A Simple Walk Can Do.
Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. Prior to making any dramatic changes to your fitness routine or diet you should consult a physician.
Want more Moi Contre La Vie? You can find me on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love
Health & Fitness:
Coming up with creative new recipes in advance can make your week run much easier so take some notes from Lonneke Engel’s piece for Organice Your Life – Quick Vegetarian Meals!
BBQ tofu is one of my favorite proteins because you can very easily pair it with other sides for a quick & easy midweek meal – From brown rice or quinoa to sweet potatoes or sautéed veggies, it goes with everything. Check out OhSheGlows’s Easy BBQ Tofu for the perfect recipe!
I love to discover new fashion blogs so I couldn’t pass up this great list from Greatist – 60 Must-Read Health & Fitness Blogs for 2013.
Eating the right foods after a workout can not only improve your recovery, it can increase your energy levels and ensure that you feel focused and alert for the rest of your day – After Workout Eats.
Mixing up your workout routine can help in a number of ways – Not only does it increase your enjoyment and help you stay entertained, it can also keep you from plateauing. So check out The Fitnessista’s Winter Shape Up for some fun new ideas to keep things interesting
Fashion:
Online shopping is one of my favorite pastimes but I’ve found that all of the email alerts and websites filled with flashing ads and pop-ups can be overwhelming and distract you from the actual shopping process. So why not take the stress out of it and enjoy yourself a little more? Check out the new online shopping site Ajent and some of the great things they’re saying about it.
Braids, twists, and buns – Oh My! I love a chic, classic updo that’s simple enough to pull off early in the morning when I’m not quite firing on all cylinders. Favorite Knotted and Twisted Updo Tutorials from My Precious Confessions.
Are you a lover of beauty products and trying new makeup? Check out this great collection of Must Try products that should make their way into your medicine cabinet – What I Want In My Bag: 2013 Beauty Lust-list!
Liquid eyeliner and retro inspired cat eye looks are two of my current favorites when it comes to my personal beauty routine so this tutorial is right up my alley – My easy winged eyeliner tutorial from This Chick’s Got Style.
Leave it to Dappered: Affordable Men’s Style to impart some much-needed style wisdom for those gentlemen who’re always in the mood for some new & exciting ways to approach fashion & their own personal style – 10 Bits of Style Knowledge I wish I had learned earlier.
Links You’ll Love
Welcome back to another Links You’ll Love round-up
Fashion:
No sure what the ideal lip color should be for you? Luckily for you Girl Meets Glam has done all the lip work for you and has shared all her secrets so that you can find the best color for yourself.
As much as I wish Spring were upon us we’re still in for some chilly days before sundress weather will truly be here. So why not take some tips from blogger Advice From A Twenty Something & The Glitter Guide on fun new ways to approach layering – How To Layer With Amanda Of Advice From A Twenty Something.
While some movie-inspired editorials can leave you feeling flat, this Clueless lookbook from Wildfox is just plain fun. So just enjoy the pictures! Did My Hair Get Flat? Did I Stumble Into Some Bad Lighting? What’s Wrong With Me?!
In my opinion one of the greatest muse-and-artist relationships of all time is Audrey Hepburn and Richard Avedon – The photographs that resulted have certainly stood the test of time. Harper’s Bazaar clearly agrees in their All About Audrey piece this month.
I’ve always been jealous by the creative abandon that artistic types can put into their decorating attempts – Luckily this DIY Instax Wallpaper idea can get you the artist’s loft you’ve always wanted!
Health & Fitness:
Our schedules don’t always permit for hour-long workouts in a gym each day, so this Drop-and-Do-Anywhere Circuit Workout can be a lifesaver for the girl-on-the-go.
Juicing and smoothies that include fresh vegetables are an integral part of my routine during the week so I was thrilled by this Say Hello, Max post – Beauty from the Inside Out: Juicing 101.
Sometimes the cold temperatures of Fall and Winter can make you crave warm, comforting foods, but that doesn’t mean you should give up fresh fruits and vegetables for half the year! Check out How To Eat Super-Healthy In The Dead Of Winter from Refinery 29.
I love to follow other fashion bloggers on Twitter, Facebook, and Instagram and I must say I was thrilled to read this post from Chriselle Lim on her healthy eating habits. So interesting to peek behind the curtain when you see so many pictures of macaroons & dinners out on an Instagram feed. The Chriselle Factory – My Diet Secrets – Part 1.
Hitha On The Go is also a firm believer in getting your exercise in when you can, check out her Fitness On The Go – 5 Factor Fitness.
Links You’ll Love – Superbowl Edition
Everyone loves an excuse for day drinking and indulging in tasty treats, but why not keep the fat, calories, and cholesterol to a minimum and try some of these delicious-but-healthy recipes today instead?
Appetizers:
- Red Peppers Stuffed with Confetti Guacamole from Choosing Raw
- Baked Garlic Curly Fries from Post Punk Kitchen
- Vegetarian Buffalo Chicken Dip from The Wannabe Chef
Entrées:
- Buffalo Cauliflower Wing Pizza from Keeping It Kind
- Phyllo Tempeh Reubens from Post Punk Kitchen
- Chickpea Sloppy Joes from Keeping It Kind
Desserts:
- Chocolate-Coffee Meringue Sandwiches from The Wannabe Chef
- Double Chocolate Chip Ice Cream from The Vegan Chickpea
- Chocolate Chip Pumpkin Blondie Squares from Purely Twins
Cocktails:
- Skinny Margaritas from Cookie + Kate
- Skinnygirl Super Bowl Cocktails from Bethenny
- Homemade Sweet & Sour Mix from The Wannabe Chef
How are you going to celebrate the Superbowl this year?
I’ll be landing in New York at 6pm local time so stay tuned for some updates from my week in the The Big Apple! 🙂
The Whole 30: The End
This week I said adieu to The Whole 30 after four long weeks of clean, healthy eating. While I did a “lite” version of this paleo-inspired program which included some additional vegetables & beans since I was excluding meat, I feel as though I was still able to get a good feel for the program.
Pros:
As with my juice cleanse in 2012, I found that one of the major challenges for me at the beginning of The Whole 30 was to think before eating. That may sound like a simple task, but a lot of snacking & munching throughout the day is habit or boredom or automatic rather than actual hunger.
Since this program excludes certain things I was forced to think about what I put into my body more consciously than I do on a regular basis. And that can’t be anything but good! Really listening to my body and asking the right questions was key – Am I really hungry? What is my body asking for? – I was also forced to plan my meals in advance to ensure I was receiving the necessary nutrients.
{Vegan, gluten-free mac n’ cheese & sautéed garlic vegetables}
Cons:
While I did miss some things {namely sweetener in my morning tea & Diet Coke}, I knew I could survive without them for a month. The real con about this program is that it’s not sustainable. It’s a cleanse and intended to be followed only for a short period of time. Living without alllllll fruits, vegetables, gluten-free grains, beans, and nuts isn’t conceivable if I want to live a full & healthy life.
Physical Benefits:
I already follow a fairly healthy diet, I do most of my own cooking and stay away from synthetic & processed foods, but overall in January I felt even healthier than usual. I woke up easily & was filled with energy, my days were productive and by planning out healthy, protein-rich meals in advance I avoided blood sugar spikes over the course of the day, and – best of all – I slept exceptionally well most nights.
Biggest Benefit:
I spent a great deal of 2012 in the kitchen but I have to admit that I was mostly baking. This month I tried more new recipes than I can remember trying all of last year! I made stew, paella, sautées, stir frys, mac n’ cheese, BBQ Baked Beans, and a couple other tasty new dishes. It was fun to put some real effort into being creative in the kitchen and I really hope to continue with that now that the challenge is over.
Have you ever tried a clean eating program like The Whole 30? What were the worst & best parts?
If you’d like to read about my entire experience with The Whole 30 you can catch up at the following links: The Whole 30: Preparing + Week One, The Whole 30: Week Two, The Whole 30: Week Three & The Whole 30: Week Four.
{Guest Post} Food & The Daily Battle
Welcome to Part II of the Women’s Health series here on Moi Contre La Vie. Today we’re going to hear more from Megan of Kaia F.I.T. Sacramento on the daily struggle to eat well. If you’re new to this series be sure to check out Megan’s bio {Guest Post: Women’s Health} and her previous post – Fashion of the Fitness World.
Part 2: Food… The Daily Battle
I love ice cream, especially cookies & cream. I love cheeseburgers and extra crispy french fries. I can put down a serious amount of pizza. I love crafty cocktails and champagne. I worked in fine dining restaurants for 10 years and was privileged to indulge in some amazing dishes and glasses of wine…
But now I work in the fitness industry. And I constantly try to balance my view of food… Fuel or Delicious Goodness? My answer is both.
The majority of the time, on the day-to-day, food is fuel. Looking at it that way leads me to eating cleaner, leaner, and healthier. I view myself like a machine and if I want to run properly, perform well in my workouts, and feel energetic all day, I need to provide myself with the best fuel available.
I personally feel the best when I eat multiple times throughout the day, always beginning with breakfast. I feel great when I eat lean meat and eggs, lots of veggies and greens, and fresh fruit. I like nuts and trail mix for snacks and dried fruit for dessert. Avoiding the starchy carbs, dairy, and sugar is essential to feeling good.
However, coming from the restaurant industry, I love nothing more than a nice dinner out. I appreciate a perfectly cooked noodle and a salty piece of pork belly. And I absolutely love home-made ice cream and cookies at my mom’s house. These are the good things in life.
So, how do I balance it? When do I decide to devour a sandwich and when do I stick to a salad full of veggies? I practice MODERATION. I try to stick to healthy ‘fuel’ most of the time. When I treat myself to ‘carbs’ and sugar, I view it just that way… As a TREAT. I think it’s better that way anyway. I feel like crap when I eat sugar and bread days in a row and I stop appreciating it.
Everyone has to make their choices, each and every day. But awareness is where it all begins. If you never go without bread, dairy, sugar, alcohol, etc., how will you ever know how you feel without it?
Our go-to detox at Kaia FIT is 7 days without the following:
- All starchy ‘carbs’ (bread, tortillas, rice, potatoes, etc.)
- Sugar over 9g per serving (besides sugar naturally found in fruits/veggies)
- Alcohol
- Dairy
- Processed Foods (if you can’t pronounce something on the label, avoid it!)
Eating clean is a great feeling and I highly recommend letting yourself experience it. And remember, “All things in moderation, including moderation.”
A big thank you to Megan for this great insight into her way of thinking about nutrition. It’s very easy to get into patterns of binging or restricting, so avoid all the negative side effects of both of those ways of eating and try practicing moderation as Megan has suggested.
What’s your personal approach to your daily diet?
Links You’ll Love
Fashion:
My Spring cleaning urges are clearly starting to kick in early this year – Check out Gala Darling’s Blog On, Babe: Get Organized! for some great ideas for organizing your work – Whether you’re a blogger, a writer, or any other creative type.
Did you enjoy my recent organizational tips & recommendations for closet cleaning {Closet Organization}? If so you’ll love these suggestions from Apartment Therapy – Get Sorted: 5 Functional Shoe Organizers.
I’m in an outerwear state of mind these days – Between San Francisco being colder than I can ever remember and a trip to New York City scheduled for two weeks – I’m determined to find the perfect coat. Stylish but warm. Leave it to Olivia Palermo to have all the answers to our statement coat questions – How To Rock: The Coat.
It’s just about time to start daydreaming thinking about planning your Spring vacation. So why not take some advice from stylist-to-the-stars Brad Goreski – How To Travel In Style.
In the market for a new lipstick? Get the right one with Cupcakes & Cashmere’s Lipstick Guide to help you through the process!
Health & Fitness:
You know that coconut oil is good for you and I’ve shared some tasty ways to get coconut into your diet, but have you tried using it in your beauty routine? Glitter Guide has the scoop in their piece 10 Ways To Add Coconut Oil To Your Beauty. Routine
Whether you’re gluten-intolerant, following a paleo/primal diet, or just interested in eating a healthier diet kelp noodles are a great new food to try out, you should read Choosing Raw’s Kelp Noodle 101: How to Prepare and Serve Kelp Noodles.
I’m always interested in learning how my nutrition affects my health & how my body feels, and clearly I’m not the only one. Check out Purely Twins’s – Day 18 interesting reads about fructose malabsorption & hormonal acne.
As we grow up we need to pay attention not only to our overall health, but to our bone health at all. You may think that eating a calcium rich diet or taking supplements is all you need to do, but staying educated and aware is what you really need – Best Foods For Your Bones.
If you’re interested in strengthening your thighs than FitSugar has the answers in their Inner Thigh Exercises post – Work it!
The Whole 30: Week Four
In this, the fourth and final full week of The Whole 30 challenge, I started to realize just how great I’m feeling. While this clean eating plan isn’t terribly far off from my usual way of eating, it excludes the few synthetic, processed & sweet things that I usually consume. Mostly Diet Coke on weekends, Stevia in my morning green tea, the baked goods that I prepare a few times a month, and the red wine or whiskey I indulge in every once in a while.
And I’m not sure if it’s excluding these things that’s making me feel so much better or just the consistency of my diet lately, but I have been feeling great.
Snacks:
Same old, same old. Fresh veggies, smoothies, and sweet potatoes.
Part of the consistency that I mentioned above is a major reduction in my overall snacking – By consciously filling my meals with substantial amounts of fiber & protein I’m staying full and satiated for longer which means less snacking.
Meals:
My favorite new dish this week was one that I made for brunch last weekend – OhSheGlow’s Maple Baked Lentils w/ Sweet Potatoes. I made a few Whole 30-approved changed and the end result was absolutely delicious. Savory and filling with a hint of sweetness. I was thrilled that I’d made enough for brunch as well as a few mid-week meals for myself.
Thoughts So Far:
While many things about this way of eating seem like smart ideas that should be extended beyond the 30 days – Such as reduced consumption of alcohol, processed foods, synthetics ingredients – I don’t believe that this is a sustainable all-the-time diet. I’m hoping to continue on when it comes to certain aspects, but such an austere eating plan just plain isn’t fun when it comes to eating out or social events.
How I Feel:
As I said above this cleanse is having quite beneficial results for me. I’m sleeping really well, but more than that, I’m even – Emotionally and physically – Through out the day. Part of that is that I’m not going from starving to overly full because I’m planning my meals out in advance, and part of it is that my blood sugar is stable throughout the day so that there are no highs & lows.
Even = GOOD! 🙂
If you want to catch up on the previous installments of this series here they are: The Whole 30: Preparing + Week One, The Whole 30: Week Two & The Whole 30: Week Three.
Follow my daily struggles, thoughts, recipes I’m trying out & the fun I’m having with the Whole 30 on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
The Whole 30: Week Three
Here we are at Week Three of The Whole 30 Challenge, which could also be called “I can almost taste the coconut squares.” Yes, I’m already planning my first “non-Whole 30” treat. Judge away.
Snacks:
There was some serious sweet potato-age this week! I barely touched them the first two weeks but this week, in addition to craving them, I was also reading about the positive health benefits of potatoes in Kathleen DesMaisons’s Potatoes Not Prozac {book report to come!}. So this week I ended up eating baked potatoes as snacks and even adding chunks of them to my mornings smoothies.
Yum!
Meals:
A friend came over for dinner Tuesday and I was excited to finally try a recipe that I had printed out the week before – Carrie On Vegan’s BBQ Baked Beans. They turned out great as the entree for our little dinner party with sauteed green beans & asparagus and curried cauliflower on the side.
I’m loving cauliflower right now so if you’re like me and just can’t get enough you should check out Holly Would If She Could’s 5 Things To Do With: CAULIFLOWER and get some new inspiration!
Thoughts So Far:
I had the strangest cravings this week! If someone mentioned a food or if I read about a meal or saw food on TV it as immediately the only thing I could think about. Which is especially odd since I don’t even eat most of those things in the first place. My subconscious clearly just doesn’t like being told “no!”
How I Feel:
Fantastic! I’m sleeping really well, I’m waking up easily and without caffeine, I have energy and concentration throughout the day, and I feel really satiated after my meals. And that smugness Holly promised is really starting to kick in… 🙂
Follow my daily struggles, recipes I’m trying out & the fun I’m having with the Whole 30 on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love
Health & Fitness:
Here are some GREAT things to keep in mind as you’re working through your list of New Years Resolutions for 2013 – The Things Successful People DON’T Do.
I don’t know about you, but I’ve been shivering my way through this recent cold front in Northern California. Rain in December I’m used to. Wind & air so cold it feels like it should be snowing? That’s new. If you’re in a similar boat these simple tips can save your booty this Winter – Stay Warm!
Keeping your energy levels up during the way can seem impossible sometimes. Day-to-day you may feel changes due to diet, the amount of sleep you got, stress levels… And while you can’t always control every aspect of your life, there are some things that you can keep an eye on to help with this – Fatigue Facts: 5 Things That Make You Tired.
While I enjoyed all of the “round-up” style posts during December to celebrate the end of 2012 I have to say that this was one of my favorites so I just HAD to share – Best of 2012: My Favorite Vegan & Raw Recipes.
Staying inspired and positive about your body is an important step towards being happy and healthy! See what The Huffington Post has to say about keeping your attitude in check – Seven Ways To Be More Body Positive In 2013.
Fashion:
There’s nothing quite like a flashy new campaign to get you in the mood for some serious shopping. That’s part of the reason we adore fashion magazines, right? Well Fashionologie has the low-down on all the killer campaigns for Spring here.
Finding stylish but simple new updos that’s keep my hair out of my eyes is a new mission so I was thrilled when I stumbled upon this fabulous tutorial – Beauty How To: Braided Bun Tutorial.
Need some inspiration to get creative with your hair this Winter? Check out Rebecca Minkoff’s 2013 Ushers In A New Wave Of Hairstyles for some serious tips.
I ADORE Winer outwear & accessories so this Glitter Guide post had me in raptures. If you’re similarly inclined head over for their Style File: Chic Winter Wear and prepare to swoon!
If you’ve been trying to find a fabulous statement necklace but have come up empty so far, why not make your own? This DIY Charm Necklace from I Spy DIY is to die for!
The Whole 30: Week Two
Welcome to Week Two of my experience with The Whole 30 – You can read about Week One here.
The main difference for this second week – and the first full week – was the addition of a weekend. During a standard week I have routines and I plan everything out in advance, however I tend to approach my weekends with a much more lackadaisical attitude. There are more social engagements, meals at restaurants, traveling & events, and during the weekends I’m not as regimented with food & fitness. I like to bake, I drink wine, I allow myself treats at the Farmers Market…
Snacks:
Adammame beans, roasted beet chips, baby carrots, and vegetable based smoothies were all on the docket this week. I’m not embarrassed to admit that I was pretty thrilled when I came across the container of ready-to-eat edammame at a health food store in Sacramento.
Meals:
I was still working through my batch of crockpot cauliflower & sweet potato stew this week and I supplemented my meals with coconut oil roasted brussels sprouts, cauliflower & zucchini. The other main dish that I made for this week was a delicious Quinoa Vegetable Paella – I substituted lentils for the quinoa – Feeling really proud of myself – And emphasized the veggies I had on hand.
You know I really enjoy a dish when there isn’t a single picture of it plated – I enjoyed it too much to slow down long enough to take a picture of it!
Thoughts So Far:
I cannot stress enough how important it is to plan ahead and cart snacks/meals around with you – Whether it’s going to the office or traveling over the weekends. During this full week it became apparent how important it was for me to bring healthy, satisfying alternatives into the office for midday consumption – Otherwise I binged on the readily available nuts when the snacking urge hit me.
How I felt:
Despite having similar meals each day how much I ate and how often varied from day-to-day. I was surprised to find that some days I was starving in the mornings, while on others I barely ate until the afternoon. This eating plan is alllll about listening to your body & giving it what it needs!
Follow my daily struggles, recipes I’m trying out & the fun I’m having with the Whole 30 on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Beginner Fitness
In 2012 a reader came to me with a simple request – Could I help her ease into a workout routine that would put her on the path to overall better health? I documented a part of the process in the following series of posts – Want To Achieve Gym Goddess Status?, Part II, Part III, Part IV & Part V.
I’ve recently received a similar request and thought that 2013 would be a great time to share some of the details with my readers again because I think it’s such a worthwhile topic and achieving better health is widespread goal. I’m sure there have been countless New Years Resolutions related to this so why not get started on your path to health and happiness now?
In addition to providing short beginners workouts for the next few weeks, I’ll be recommending reading and do my best to keep you all motivated and inspired – Which is half the battle.
Workouts:
You want to ease into a new workout regime regardless of your current level of fitness, however if you’re not currently working out, attending classes, and/or running on a regular basis I would suggest starting with one or two small workouts a week and gradually increase to 3-5 as you start improving and feeling stronger.
Let’s start Week One with two short workouts to get us in the mood:
Day One
Warm Up: 5 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Elbow plank {Mark’s Daily Apple’s How-To: Proper Plank Technique} Hold for 10 seconds, relax, return to plank & repeat – 3 rounds of holding for 10 seconds
- Walking lunges {FitSugar’s Back to Basics: Walking Forward Lunge} 3 rounds of 10 lunges on each knee
- Plie Squats {Women’s Health Magazine’s Plie Squats} 3 rounds of 10 squats
Warm Down: 5-10 minutes of intervals on a machine of your choosing {See the suggestions under Warm Up}
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
*My recommendation is to turn this into a mini circuit workout – After your warm up do one set of planks, one set of lunges, and one set of squats, then repeat the process a second and third time to complete the circuit before your warm down.
Day Two
Warm Up: 5 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
- Reverse Lunges {FitSugar’s Back to Basics: Stationary Reverse Lunge} 3 rounds of 10 lunges on each knee
- Crunches {Dummies.com’s How To Do Crunches} 3 rounds of 20 – Be sure to watch your form & keep your chin & elbows UP form is important w/ this move
- Leg Lifts {Shape Magazine’s Double-Leg Lower & Lift} 3 rounds of 20
Warm Down: 5-10 minutes of cardio {Walking quickly, jogging/running, elliptical, stationary bike, rowing, stair climber…}
Nutrition:
Following diets, participating in cleanses, and going through detox programs are interesting ways to find out how your body responds to things, but they’re not a way of life. Learning to eat well & make smart food choices on a daily basis is going to do much more for you than any short-term healthy eating “fix.”
Depending on your typical diet transitioning to a clean eating regime can seem pretty daunting, so to make the switch more manageable I’ll just recommend a few tips and suggest some things to cut out of your diet each week.
To start, it’s time to get cooking! Your first goal should be to cut out packaged, processed, and pre-made food from your diet. Don’t panic! That doesn’t mean that you’ll never be able to order Chinese again or never enjoy a handful of chips in the future, but if you want to transition to a clean diet the first step is to eliminate all of these types of foods. So your mission for the next two weeks is to start giving up anything processed, stop hitting the drive-through, and spend more time in the kitchen and less time at restaurants.
Here are a few alternatives:
- If you like chips or salty other snacks – Try raw almonds, butter-free air popped popcorn, or baby carrots w/ hummus
- If you crave the beta-endorphin rush of sugary treats, baked goods, or candy – Switch these high calorie picks for fresh fruit, natural almond butter, or homemade sweet treats like Choosing Raw’s Cinnamon Caramelized Cauliflower or Maple Cinnamon Candied Pumpkin Seeds
Homework:
Understanding why you feel the way that you feel and how to improve your health is important. Anyone can blindly follow instructions, but learning about health, nutrition, and your body will help you for your entire life.
So with the goal of educating yourself and expanding your horizons here are some interesting articles you might enjoy:
- Healthy fats like avocados, olive oil, and nuts & seeds {in moderation} are an important part of a healthy diet. Learn more about this subject by reading Natalie Jill Fitness’s Eating Fat Will NOT Make You Fat…
- One of the things that impacts your health almost as much as nutrition and fitness is stress. You need to pay attention not only to how much stress you have in your life, but how you deal with it – How Stress Affects the Body.
So what do you think of this new series? Are these topics and the information I provided above interesting and relevant to your life?
Disclaimer: I am not a trainer, doctor, or dietitian nor do I have any certifications associated with physical fitness or nutrition. I’m merely an enthusiast {and former athlete} who reads & does research daily and has worked out alone or with coaches & trainers since the age of 6. I am lucky enough to have access to a handful of blogs, websites, and trainers to answer my questions though. Prior to making any dramatic changes to your fitness routine or diet I suggest that you consult a physician.
For more inspiration, my daily workout routines, and more Moi Contre La Vie you can find me on these platforms:
- Facebook: https://www.facebook.com/moicontrelavie
- Twitter: @moicontrelavie
- Instagram: @moicontrelavie
- Pinterest: http://pinterest.com/mclv/
Links You’ll Love – Resolutions Edition
We survived 2012 and celebrated the end of the year, and now that the first week of January is coming to an end those New Years Resolutions are starting to look further and further away. This week’s Links You’ll Love post is here to help keep you motivated, inspired, and on track with your resolutions. Whether your goals are aimed at career success, personal improved, fashion, health, or fitness – Keep yourself going with these great inspirational pieces!
Fashion:
I love the idea of this No Shopping Challenge {Inspiration: My No Shopping Challenge} from Style Within Reach – It’s a great idea to not only purge your closets at the beginning of the year, but take stock in what pieces you have and try to mix up your current wardrobe rather than blindly adding to it. But in practice I’m not sure that I have her self-control… What about you?
Refinery 29 is here to help you with your Fashion New Years Resolutions – 20 Influencers, 20 Resolutions To Adopt Now.
Fashion magazine’s are a great place to find inspiration – From fabulous advertisements to glossy, well-styled editorials to great articles filled with advice & ideas from industry insiders:
- Harper’s Bazaar – Top Stylists Share Their Fashionable Resolutions
- Teen Vogue – New Year’s Resolutions From Fashion Industry Stars
- Fashionologie – 5 Resolutions We’d Like to See the Fashion Industry Keep in 2013
Staying inspired and motivated to try out fun & interesting new trends and styles can be hard – But Pinterest is a great tool for fashion stimulation, so check out my La Mode to get yourself in the mood!
Health & Fitness:
Ever wonder how the models with killer bodies keep themselves in shape all year around? Check out this interesting article from Modelinia – Behold the Ultimate Model Master Cleanse!
While you have your health & eating better on your mind, why not try out some new recipes? Here are a few great round-ups from some top food bloggers of their favorite recipes from 2012 – So give something new & delicious a try!
- Choosing Raw’s Best of 2012: My Favorite Vegan and Raw Recipes
- The Wannabe Chef’s 12 Months of Recipes
- OhSheGlow’s Most Popular Vegan Recipes
Are you determined to shake things up at the gym this year but not quite sure where to start with your fitness resolutions this year? Check out The Fitnessista’s 12 Days Of Fitness.
The Whole 30 is a great clean eating plan that you could try in 2013 – So do some research, check out other people’s thoughts & experiences, and try some delicious new recipes – Holly Would If She Could’s Whole 30 Meal Plan – Week One (Plus Homework!)
I’m not a huge proponent of cleanses and detoxes that are too restrictive or severe – But this clean eating version is great, filled with healthy, nutritious, easy to digest suggestions – New Year New You: Easy Detox.
Guest Post: Women’s Health
Raise your hand if your New Years Resolutions – officially or unofficially – include anything similar to these:
- Eat healthier
- Go to the gym more frequently
- Lose weight
- Get in better shape
That’s what I thought.
So with all of our ambitious and health-oriented resolutions in mind I’m planning a few new series during 2013 to help motivate and educate us with regard to health, fitness & nutrition – (1) A series of guest posts from people in the health & fitness industries, (2) A Beginners Fitness series w/ reading materials, workouts, and nutritional information for you to consider, and (3) A series of posts documenting the trials & tribulations I face while attempting the Whole 30 program at the beginning of 2013.
To help get us started with Fitness Friday & put us in a healthy, motivated mindset so we can start 2013 at our best, I’d like to welcome Megan:
My name is Megan and I’m very excited to have the opportunity to guest blog for Moi Contre La Vie! When I was asked to write a few pieces for this blog, I found myself a little dumbfounded, searching for a topic interesting and worthy enough of the site. It surprised me that I felt this way since I blog at least three times a week on my own!
I manage and coach at an all-women’s gym called Kaia FIT Sacramento. I write 3-4 pieces a week for our website and find my inspiration from the amazing women of our gym community. I realized this inspiration fits perfectly in with the concept of Moi Contre La Vie and my blog topic was staring right at me the whole time!
At the top of the Moi Contre La Vie site it reads, “Celebrating Fashion, Food and Fitness,” and these are three of my favorite things! I will be writing a 3-part series on these topics and how they relate to my life as a fitness trainer and how they affect the women I’m surrounded by. Before my first post, however, I thought I’d share a little about myself and how I came to be where I am.
I’m 26 and married to an amazing man named Nick. Nick is a CrossFit trainer and ultra-runner. His passion for fitness, health and science has been one of my favorite parts about him since we met and I owe much of my success in the fitness world to him.
I was always an ‘active’ person… Dabbling in yoga and running, hitting spin classes at 24 hour fitness if I didn’t get off work at the restaurant too late the night before. You know, the typical college girl routine.
But none of it was ever enough. I loved the feeling of working out. Not the feeling AFTER a workout… But the terrible, breathless, burning feeling DURING it. And I know I wanted to feel it with more intensity.
Enter Kaia FIT.
A friend of mine started at Kaia FIT Sacramento as soon as they opened their doors and was absolutely loving it. Never mind her amazing results physically, her entire attitude and outlook on health and fitness had changed! I knew I had to give it a try….
And I never looked back. After a few months I went to certification and began coaching. A year later I’m managing the joint and have made it my full-time career!
Coming up: Fashion… Of the fitness world!
Thank you so much for the introduction Megan – We’re all looking forward to reading your next post. If you have any specific questions that you’d like Megan to answer please let me know!
Links You’ll Love
Fashion:
Having a fresh perspective on the clothes in your closet and all of the possibilities is a great feeling to have, so why not take some advice from top fashion blogger Chiara Ferragni of the Blonde Salad – Outfit Ecstasy.
Finding great outerwear to keep you warm this Winter can be a challenge – Whether you’re looking for a fabulous blazer, warm overcoat, or stylish peacoat Mr. Brad Goreski has the goods – Menswear: My Winter Coat Guide.
Not sure how to pair your cold-weather pieces in fun, interesting new ways this Winter? Check out Rachel Zoe’s fabulous team and their killer street style for great inspiration – RZNY To The Streets.
Models are known for their ability to mix and match – They have access to great designer gear and new pieces from collections before we can even get our hands on them – So let’s turn to some oh-so-fashionable models for their tips on Winter accessorizing – Chic Accessories to Keep You Warm This Winter.
Putting together a fun, festive, chic look for your next holiday party is a must – Check out WhoWhatWear’s Styling Tips: Holiday Parties for some fun tips & inspiration to help you find the perfect look for you!
Health & Fitness:
Eating a healthy, clean diet is the best way to improve your health, sleep more soundly, and fuel your workouts – Not sure where to start? Check out Eating Well’s Clean Up Your Diet and Lose Weight.
Potato salad may seem like a fat-laden Summer treat but Fat Free Vegan has turned a traditional dish into some delicious, healthy, and perfect for this season – Tunisian-Inspired Chickpea and Potato Salad.
Turning off your brain, reducing stress, and relaxing into sleep isn’t always an easy task. If you need some tips & ideas here’s a great place to start – Try These Yoga Poses For a Better Night’s Rest!
I’ve said it before and I’ll say it again, squeezing in a workout – even a small one – will improve your mood & reduce your stress levels exponentially. Even if you don’t have a lot of time there are options – 15-Minute Mind-Body Workout Circuit.
I’m a big fan of mint – Everything from candles to candy to desserts – So this next recipe really caught my attention. Then it caught my taste buds. I highly recommend giving this a try if you’re a fan of ice cream or thin mint cookies – Protein Thin Mint Ice Cream.
Links You’ll Love
Health & Fitness:
Sweet potatoes are a great addition to any healthy diet so you should definitely try out some of these nutritious recipes from Shape Magazine – 10 Healthy Sweet Potato Recipes.
OhSheGlow’s Fall Detox Salad is a must try – Filled with Brussels Sprouts, carrots, apple, celery, sunflower seeds, and raisins, it’s as nutritious as it is delicious {also check out this salad as part of the Thanksgiving Recipe Round-Up}.
Eating well and living a healthy life doesn’t have to mean giving up all sweets and desserts, you just need to make healthier, smarter choices when you want to indulge – Try FitFluential’s Five Healthier Desserts which include amazing choices like Raspberry Chocolate Chips, Dark Chocolate Nut Butter Pretzels, Fruit & Yogurt Parfaits, Pumpkin Spice Cupcakes/Muffins, and Cheesecake Stuffed Strawberries.
Do you want model-worthy skin? Refinery 29 has the goods – The Surprising Secret To Model-Worthy Skin.
Finding a great, healthy snack that you love and that’s easy to make is wonderful – One of my favorites recently is Choosing Raw’s Cinnamon Caramelized Cauliflower.
Fashion:
Interested in spicing up your daily makeup routine? It’s always fun to see what other beauty products are out there and the sort of routines that women go through on a daily basis, so let’s check out how blogger Trop Rouge has set up her makeup routine – Makeup Monday.
Top 9 at 9: A Model’s Must Haves with Lonneke Engel gives you all of model Lonneke Engel’s Fall 2012 picks – From workout gear to sweaters to what her favorite shoes are for Fall.
Ulyana Sergeenko’s dramatic, eye-catching clothes are the perfect pieces for this dreamy Moscow-based photo shoot in the most recent Carine Roitfeld Fashion Book issue – Moscow Walk.
Oxblood is everywhere for Fall 2012 and if you’re not sure whether it’s the trend for you, trying beauty products and nail polish are great choices – 3 Chic Ways To Do Burgundy Beauty.
The Fall 2012 Collection for J.Crew is pretty phenomenal – It’s filled with great outerwear, fun, printed pants, and killer accessories. And none of those accessories are better than the Lulu Frost’s Capsule Collection – Shop It Now: Lulu Frost For J.Crew Holiday.
Links You’ll Love
Fashion:
If you adored the leather-sleeved trench coat that Saucy Glossie sported in New York City last week {see Looks of the Week} than I have juuust the article for you – Shop The Look: Trenches Flirting With Leather!
What’s better way to enjoy your Fall clothes & accessories than with clean, well-organized, swoon-worthy closets? Seasonal Shift: Inspiring & Attainable Organized Coat Closets
While the House of Valentino is known for their showstopping awards season gowns and lipstick red dresses, it’s also known for sending sweet, girly frocks down the runway that leave many a girl sighing with desire – Fairy Tales & Fantasies.
Checking out pictures of street style and every day fashion from a city is a great way to familiarize yourself with the local styles as well as decide what you’re interested in adding to your closet for the upcoming season. Check out the latest installment of 4 Cities, 4 Looks, 4 Climates: Fall Edition from StyleList and learn everything you need to know about New York City fashion.
No matter what kind of shoes you’re in the market for this Fall there are some fun, flashy choices out there, so why not give metal toe caps a chance? Onto My Wardrobe’s Metal Cap Toe.
Health & Fitness:
One of the great things about Fall is that the stores fill up with delicious new produce, but don’t be intimidated by trying to cook something new, there are ways to learn! If you want to tackle a new type of squash check out Eat, Live, Run’s Perfect Roasted Acorn Squash.
Another amazing squash that you should get your hands on this Fall is the spaghetti squash. Now sure where to start? Peas And Thank You has the answer with her Spaghetti Squash Pad Thai!
Sometimes what you NEED is comfort food. And nothing else will do. So why not try a healthier version of your favorite calorie-laden dish and see that you can satisfy those needs with something a little more nutrition? 5 Comfort Food Makeovers from Ellie Krieger
Did Friday’s Victoria’s Secret Fashion Show post get you in the mood to sweat it out at the gym? Me too. So why not take some training advice from one of the gentlemen who helps the stunning Alessandra Ambrosio prepare for this fabulous runway show each year? Victoria’s Secret Workout: Runway Legs With Trainer Justin Gelband
Getting enough and the right kind of energy is important to fuel a great workout. Not only what you eat, but when you eat it are things to consider in advance – How to fuel for your workout properly and pre-workout superfood energy bites!
Links You’ll Love
Fashion:
Jackets and blazers and coats – Oh My! Chic jackets, blazers, and coats in brilliant jewel tones, soft velvets & corduroy, fun patterns, formal tweeds & brocades, and freshly pressed trenches will all make appearances this Fall, so get a head start with WhoWhatWear’s Street Style with Adam Katz Sinding: Chic Outerwear.
Sweatshirts don’t have to be boring or gym-worthy, this season you’ll want to find a sweatshirt with a cute patterned or retro design to pair with your separates. Bright colors, fun nostalgia-inducing graphics, even highschool letterman-style sweatshirts will be hitting the streets – Trend: Sweat Chic.
There’s nothing quite like seeing what one of your fashion idols has their closet to get you in the mood to revamp your own wardrobe! Luckily for us Harper’s Bazaar is taking you on a tour of DJ, model, and Chanel ambassador Leigh Lezark’s fashion collection – Closet of the Month: Leigh Lezark.
When you’re fashion-obsessed the passion for fashion doesn’t stop with clothing and accessories, it extends to ever facet of your life. Like Tom Ford said: “Fashion is everything. Art, music, furniture design, graphic design, hair, makeup, architecture, the way cars look – all those things go together to make a moment in time, and that’s what excites me.” So let’s enjoy this tour of a fabulous, fashionable, organized home – The Brunette’s My home, my essentials.
One of the reasons that I love doing Style File posts is that you get to recreate and put a fun, fresh spin on an outfit that someone you admire has worn. Whether it’s a celebrity, a model, a blogger, or a fashion editor, you’re taking the time to really look at their personal style and try to recreate a look that you love. Smile For Style agrees and has shared her picks for this killer look from Revenge start Ashley Madekwe – Get Her Look: Ashley Madekwe.
Health & Fitness:
I don’t know about you, but I like to hold onto Halloween for as long as possible, and that means making Halloween-style treats wellllll after the holiday itself passes – Sweet Vegan Treats For a Happy Halloween.
Taking some time for a calming yoga routine each day could not only help you cope with everyday stress, it could also give you a great energy boost – Yoga Moves for a Pick-Me-Up from Women’s Health.
The ladies over at Tone It Up! are known for their great outdoor & beach workouts that you can do with little to no equipment and their latest, Halloween inspired workout is another fab example filled with bridges, planks, and cardio – Your Tone It Up Tuesday SpOokTacULaR Workout!
Pizza is the ultimate comfort food but unfortunately it’s not usually on the approved foods list for the conscientious, healthy eater. But what if it could be? Check out these killer veggie-filled recipes and get cooking! Green Garden Pizza, Garlic Flatbread/Pizza Crust, Heirloom Tomato & Sweet Corn Pizza & Swiss Chard Pizza from Gluten Free, Soy Free Vegan.
Links You’ll Love
Health & Fitness:
Packing lunch during the week is a great option to save money and make sure that you’re getting a healthy, nutritious meal mid-day to keep you going. I like to do some work in the kitchen during the weekends to prepare for the week {Sunday Prep}, you can also get some killer tips from Choosing Raw – Monday’s Lunchbox.
Thinking about jumping on the treadmill or elliptical for some cardio and neglecting the machines and weight racks are you gym? Think again! I’m a huge advocate of not only changing up your gym routine on a regular basis but of foregoing machine cardio for walking and weight training. If you don’t believe m just read this piece from Natalie Jill Fitness: Only WEIGHT and INTENSITY Will Change Your Body – You HAVE to lift HEAVY if You Want to Lean Out and Change Your Body!
Fitting in a workout is a MUST during the hectic holiday season – It reduces stress, gives you some much-needed alone time, produces endorphins, and keeps you healthy & fit so you can enjoy the holiday festivities with your friends and family. Regardless of whether you have an hour or 15 minutes available, or if you even have time to make it to the gym – Make time!
- HallowLEAN Hill Workout from The Fitnessista
- Total Body Tabata Home Workout from Blonde Ponytail
- Easy Interval Plank Workout from Purely Twins
Fashion:
I love the old Hollywood, film noir feel of killer black & white photographs. The subjects somehow always manage to appear chic and timeless, regardless of the year, the pose, the style of their clothes… I just can’t get enough and neither can A Fashion Friend – It’s Better In Black & White.
Have you ever been tempted to run off to Paris so that you can live a fashionable, glamorous life? If the answer is yes, you probably shouldn’t click on these links because you will most likely run off to Paris to live a fashionable, glamorous life.
As you may know – I adore stripes – Whether they’re the traditional nautical variety for Spring or demure pinstripes for the office. So why not take this fabulous print into the Fall season as well? Harper’s Bazaar definitely agrees – Shop the Street Style Look: Summer’s Stripes for Fall.
Are you a jeans girl? There are so many varieties this day in age there are almost endless choices when you head into a store and start to peruse their denim department. 70’s flare, wide-leg, cropped, skinny, cut-off, distressed, boyfriend, boot cut… Check out Love Me Jeans for some serious denim inspiration and worship – What’s your favorite pair?
We’ve all had the rule “No White After Labor Day” repeated ad nauseam over the years, but is this a rule for our grandmothers and not for our generation? Well The Man Repeller is making quite the argument against this rule with her fabulous photographs from Nolita – Accent In White.
Links You’ll Love
Fashion:
Outerwear is always one of my favorite parts about dressing for Fall, and with all of the fun patterned and colorful blazers in stores this season I’m even more excited than usual. Not sure where to start? Time to check in with the experts! The Glitter Guide’s Fall Shopping Guide: Blazers.
One of my new favorites to keep an eye on during Fashion Month is Russian designer and photographer Ulyana Sergeenko. Her style is dramatic, eye-catching, and perfectly over-the-top. And luckily for us fashion lovers she’s just one of many chic up and coming Russian fashionistas making the scene these days! You’ll thank me after you check out all of these lovely ladies in Bougeotte’s Modern Russian Czarinas Are Being Born.
Beauty lovers have been buzzing about the new Courtin-Clarins beauty blog that launched last month. If you haven’t gotten a chance to see what these French beauties have to say now’s the time! WhoWhatWear – The Scoop: Claire & Virginie Courtin-Clarins.
Patterned pants and all-over-prints on suits and shorts suits are all things that I’m excited to wear this Fall and next Spring, so why not check out some fabulous versions worn lately to get you in the mood? The Next Evolution of Fashion’s Print Obsession: The Printed Suit.
I recently discovered a fun new fashion blog that I’d love to share – Advanced Style was created by Ari Seth Cohen and celebrates the fabulous fashion of the older generations. As someone who grew up on Audrey Hepburn and Cary Grant movies, couldn’t wait to start working after college so I could have a formal wardrobe, and dresses up to travel – this is right up my alley. I love the formality and classic approach to fashion celebrated by previous generations and this website is a great place to find stunning photographs of just that. Enjoy!
Health & Fitness:
I remember thinking at 18 that 30 was so old but now as I’m swiftly approaching the big three-oh my thinking has changed – I’m looking forward to the things that I’m going to accomplish in my thirties, the goals I’m going to set, the places I’m going to visit. Needless to say I was thrilled when I saw this article – Does life really begin at 30?
Sweet potatoes are a great favorite of mine – I love that there are an endless number of recipes that you can make with them, from snacks to savory dinner to sweet desserts. Versatile and delicious, what more could a girl want? More recipes to try of course! 10 Healthy Sweet Potato Recipes: Easy and tasty sweet potato recipes, each with about 300 calories or less.
Finding new recipes, reading about food, health & nutrition, and finding great food blogs written by creative, passionate people are some of my favorite pastimes so I was thrilled when Green Thickies posted a list of the their favorite blogs – Some I already knew and others I eagerly looked up. I had dozens of recipes printed in minutes! 🙂 Check out 8 Best Vegan Blogs for links and recipes to try!
Sometimes when I look at a recipe I’ll immediately think “no” in my mind when I look at the amount of oil, butter, or sugar being recommended. Rather than count certain recipes out, we can substitute healthier, nutritious ingredients for the more calorically dense, fattening ones. Apple sauce is one of my go-to ingredients to lighten up a recipe, but for Fall why not try pumpkin? How to Substitute Pumpkin Puree For Butter and Oil.
Speaking of pumpkin, this was one of the first pumpkin recipes I made this season when Trader Joe’s started stocking the shelves with canned pumpkin – How To Make A Quick Healthy Pumpkin Pie Fudge. So. Good.
Links You’ll Love
Fashion:
Are you a fan of metallics? They can be a great way to spice up a look for Fall or make an outfit nighttime-ready – Style File: Metallics.
Black and white is one of my favorite color schemes, it’s chic and really stylish and you can spice it up really easily with a splash of color – Street Style Update: Black & White Outfits @ New York, Milan & Paris Fashion Weeks.
If you’re in the market for a sweet dessert-inspired necklace why not support an amazing cause? She’s The First sponsors girls’ education in the developing world and has created a too cute cupcake necklace to further their cause – She’s the First Tie-Dye Cupcake Necklace.
I don’t know about you, but I’ve always been a fan of Sir Arthur Conan Doyle’s Sherlock Holmes books and have thoroughly enjoyed all of the recent remakes from the movies to the BBC & US-based TV series. Clearl I’m not the only one as Apartment Therapy put together a great list of Sherlock Holmes-inspired home decor – Get This Look: BBC’s Sherlock.
Healthy & Fitness:
Do you track your daily food intake? While it can see daunting to keep track of every single thing that you put in your mouth over the course of the day, it can be a useful and informative project. Commonly people over – or under – estimate their intake of calories, fat, protein, fiber, and vitamins & nutrients. Over the years I’ve tried a handful of programs – From Slimkicker to Livestrong to the My Fitness Pal app (for Android!) that my boyfriend recommends to his CrossFit clients. I highly recommend giving this a try, you may be surprised by what you find out!
I can’t live without music in my day-to-day life and I REALLY can’t live without music at the gym. If I forget my headphones or don’t charge my mp3 player, odds are I’ll skip my workout. So finding new tunes for my fitness sessions is essential – Whether they’re new tracks on the airwaves or I’m rediscovering CDs from my youth.
- Workout Playlist: Pop Music
- Shayk Your Booty: Irinia Shayk’s Poppin’ Playlist
- Harley Viera-Newton Has Your Summer Playlist Covered
We’re heading into the holiday stretch now and with all the family gatherings, social events, and holiday festivities on the horizon, why not make a healthy eating plan that’ll allow you to not only show up to everything looking fabulous, but also feeling great? Check out The No Meat Athlete’s 10 Simple Guidelines for Eating Healthier than Ever and get inspired!
Shopping at your local Whole Foods or health food store can be a daunting prospect – There’s a reason they call it Whole Paycheck! So why not get some advice & tips to arm yourself before your next trip? Prevention’s Smart Buys At The Health Food Store.
If you’re anything like me, you’re always in the mood to try something new in the fitness arena. From boxing & pilates to running & yoga, I’m always interested in finding new ways to keep myself interested and to keep my body from plateauing. Classes at the gym or local Y can be a great option and with endless choices to pick from learning a little about them in advance can’t hurt. So read on – TRX: 6 Things to Know Before Trying a Class.
Links You’ll Love
Health & Fitness:
I was quite the little baker this Summer and I have to say that this was one of the tastiest and most creative recipes that I tried out – Dark Chocolate Cherry Zucchini Bread.
A short, energizing yoga workout is a great way to de-stress and stretch out after a long day at the office in your desk chair – Women’s Health yoga video.
Love Thy Self! Gala Darling agrees and wants to help you – 10 Radical Self Love Exercises To Boost Your Summer Lovin’!
A vegetable stir fry with either a grain or soy, tempeh, or tofu is one of my favorite quick & easy mid-week dinners so I enjoy finding new sauces and combinations to try out, like Peas And Thank You’s Szechuan Broccoli and Quinoa.
You don’t need a full hour for a workout to be beneficial, fit in some walking and short bursts of exercise whenever you can! Before work, during your lunch break, before a class starts – Get Fit In Only Fifteen Minutes.
Fashion:
Being able to break out all of your jeans is one of the fun things about Fall dressing. Check out FabSugar’s The Ultimate Fall Denim Guide — Every Trend, Cut, Color, and Fit.
My favorite part about Fall is the outerwear – I love full ankle-length coats, peacoats, trenches, blazers, basically anything that I can get my hands on – Coat Check: How to Take Your Look in a Ladylike Direction.
Most of us wish we could get more sleep, so why not save a few precious minutes in the morning by speeding up your beauty and makeup routine? How To Do Your Makeup In 5 Minutes (Really!)
Dressing for work doesn’t need to be boring, from colorful separates to chic suits to fabulous sheath dresses, Harper’s Bazaar has the answers – Stylish Work Clothes.
Celebrate Breast Cancer Awareness month with some stylish pink finds – From beauty products to accessories and jewelry, no matter what you’re in the mood for you can support this great cause. Mama’s A Rolling Stone – Our 6 Favorite Breast Cancer Awareness Products.
Moi Contre La Vie 