5 Tips For A Vacation-Ready Body

Happy first day of spring! With a foot of snow on the ground and temps hovering in the 30’s it does not feel like spring here one bit! But the calendar tells me it is, so I¬†guess I’ll believe it. It’s all good though because next week the hubbs and I will be sailing into the warm Bahama sunshine ūüôā So I wanted to share some of my tips for shedding your winter-body and becoming the beautiful spring butterfly that has been hiding under all those sweaters for the past 5 months. I am by no means an expert on this, but these are just some of the tricks I find helpful and what I am doing right now! Warm weather here I come!!

5 tips for a vacation ready body

1. Say yes to sweat

This may seem obvious, but you’re gonna have to start working out – hard. Or if you are already working out, it’s time to amp up whatever you’re doing. Here’s some tips on how to do that.

  • Increase mileage/time – If you’re currently running 2 miles every other day, make it 3 miles.
  • Add an extra workout – Even by simply adding one extra exercise¬†day to your week will make a big difference. Sunday evening is my favorite time to get¬†in an extra workout because I usually have extra time. Think of what day you might have just an extra 20 minutes and do your workout, no matter what.
  • Add a walk into your daily routine – Moving throughout the day is just as important as the time you spend at the gym. Commit to a 10 minutes walk during your lunch break, even if it’s cold outside!
  • Stop making time an excuse. Try my 20-minute at-home workout for a quick and easy way to get your sweat on.

5 tips for a vacation ready body

2. Make sleep your best friend

My personal goal for every weekend is to sleep as much as possible. During the week I am go go go and barely have time to breathe, so the weekend is my time to re-charge. That means sleeping in late AND planning a nap in the afternoon. This rest time ensures that I have the brain capability to handle the coming week and it prevents nasty things from happening to¬†my body, like an increase in the stress hormone cortisol, which increases appetite. No one wants an increased appetite when they’re trying to fit into their summer clothes…in March. So make sleep your b$tch.

3. Cut the sweets

This one gets me every time. For me, it’s hard to say no to chocolate. But if you’re 2 weeks away from bearing your pasty white body for all to see, you gotta give it up. Reducing your sugar intake will help you reduce unnecessary calorie intake, but it will also help you eat more nutritious and satisfying foods. If you usually reach for a cookie after lunch, reach for some nuts instead. Or¬†if you really need a sweet fix, opt for a snack that still offers protein and fiber to help keep you satisfied – like fruit, a¬†yogurt (low sugar preferred, like Oikos Triple Zero) or a Lara Bar (natural sugar from dates). Shoving a handful of M&M’s into your mouth may temporarily keep you satisfied, but 20 minutes later you will crash and need something real. Skip the extra calories and go straight for the real stuff.

5 tips for a vacation ready body

4. Say no to bread

Cutting bread from your diet helps reduce your carb intake, which helps you burn fat, but it also opens up your eating possibilities. Think of all the super nutritious foods you could be eating instead of bread; like sweet potatoes, quinoa, oats, brown rice, coconut flour, etc. Try eating roasted sweet potatoes with your morning eggs, subbing quinoa for pasta or using coconut flour in your baking. Have a serious hankering for some toast? Opt for whole wheat and keep your portions small.

5 tips for a vacation ready body

5. Get your bronze on

There’s nothing worse than showing up to a tropical beach and¬†being the whitest person¬†on the sand…or just blending into the sand completely. You gotta get a little pre-tan happening so that you have the confidence to strip down and frolick into the warm waves. I recommend getting a spray-tan or applying some self-tanner the day before you go. Sun Tan City always has coupons available and Fake Bake is super popular for the DIY sunless tan. No harmful UV rays needed!

5 tips for a vacation ready body

Now I’m not saying that I can stick to this every second of every day, but I’m certainly trying. I mean, nothing makes you want to run that extra mile like knowing you need to fit your winter bum into your summer bikini in t-minus 10 days.

20-Minute At-Home Workout

Let’s face it, working out in the winter can be tough. Unless you live somewhere that is eternally warm¬†or you have a home gym, getting motivated to go to the gym or go for a walk can be like pulling teeth. I just do not want to get out from under my warm blanket!

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If you’re like me and the temperature outside has been below 30 for days on end, I have a solution for you that will not require you to get cold. This at-home workout is my go-to for those snowstorm days or when I only have about 20 minutes to get a workout in. All you need is your body,¬†3-5 lb weights (or soup cans) and some good tunes to keep you motivated! (check out my playlists here)

20-Minute At Home Workout

CARDIO – Do whole sequence 2x

1. Burpees – 10 reps

Touch floor, shoot legs into plank, bring legs back to hands, jump up.

2. Weighted squats – 20 reps

Hold weights together and squat, then lift weights over head.

3. X-Jumps -20 reps

Make X with your hands, jump and land reaching towards opposite leg, jump and reach to other leg.

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4. Lunge and curl Р24 reps

With weights in hands lunge front and bring weights up in bicep curl. Bring legs back together and uncurl. Alternate feet.

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ABS – Do whole sequence 2x

1. Toe touches – 20 reps

With legs above hips reach over head and then up towards toes.

2. Butt crunches – 20 reps

Lift hips towards the sky and engage glutes. Bring hips down.

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3. Bicycle – 20 reps

Lift head and twist towards opposite knee as other leg extends straight. Switch to other side.

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4. Arm Dips – 20 reps

With fingers facing your heels, bend elbows and straighten.

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Still can’t get your butt off the couch? Here’s a tip. I always find it hard to change into my workout¬†because I don’t want to get cold. So instead of changing, I start the workout in whatever I’m wearing and then as I get hot I change into my workout clothes. It works in a pinch!

What’s your trick to motivate yourself to workout?

5 Stretches You Haven’t Tried Yet

Happy Tuesday! How is your week going so far? Today we are talking about stretching!

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I want to talk about stretching, not just¬†for performance, but also for general well-being. Everybody knows that stretching is important for injury prevention and flexibility, but it can also be key to feeling balanced. Read on to find out why! (if you’re impatient scroll to #5)

Below is a list of some of my favorite stretches that are geared to challenge your normal and make you push a bit further.

5 Stretches You Haven’t Tried Yet

1.Foot Stretch – Point

This stretch will be most enjoyed by the dancers and yogis looking to work on their point and foot flexibility.

HOW TO: Start on your knees and bring your right leg in front of you. Gently roll over your point. Use your left hand as support and use your right hand to firmly press against your heel, leading your heel forward and pressing your arch further. Hold for 10 seconds and then switch to #2 below. Repeat 4x on each foot.

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2. Foot Stretch РBall

This is part 2 to #1 above. Simply flip your foot so that you are stretching the flex position of your foot on the ball. Again press your heel forward with your hand. Alternate between this and #1, 4x on each foot.

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3. Split Stretch РReach Back

This stretch will be enjoyed by anyone looking to increase their flexibility in their split. Only attempt if you already have your split, meaning you do not have to support yourself on either side and your thighs are completely touching the ground. This stretch can be very intense for your hips, so make sure to stretch before attempting.

HOW TO: Once you are fully in your split, reach back with your right hand. At the same time lift your back left leg up to meet your hand. Hold for 30 seconds. Do #4 below and then switch to the other side.

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4. Split Stretch РFlex & Lift

This stretch is again only for those who want to further stretch their split, this time the front foot. Only attempt if you are fully down in your split already. This stretch can be very intense for your calves and hamstrings, so make sure to stretch them before attempting.

HOW TO: Once you are in your split, flex your right front foot and grab and lift with your right hand. Hold for 30 seconds.

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5. Stretch. Every. D@m#. Day. 

My 5th and final stretch tip is not a specific stretch, rather a challenge to incorporate stretching into your life every day.

Throughout the day stress builds up in your body and causes muscles to contract, making you feel tense and generally uneasy. All this tension can lead to negative affects on your mind and body. Bah! We do not want that. Especially when the solution is so easy.

Stretching loosens muscles, increases blood flow and releases endorphins (love those guys!), all of which helps you to relax and feel balanced.

Even if it’s just a quick toe touch and a shoulder stretch, try to fit stretching into your daily routine to reap the (easy and free) benefits! Why not?! Dancer or not, stretching is good for everyone.