Work it Out Down the Aisle
'Tis the season! Not "that" season, but rather wedding planning season!
In the wedding world, it's customary to say that engagement season is Thanksgiving to Valentine's Day, which makes the winter months wedding planning season, but it's engagement season all year long. Because love is always on our mind, we have the perfect membership that you will love during your time planning your wedding. We're excited to offer our new bridal package.
Work it Out Down the Aisle is like no bridal package offered. Because we've always loved our WiO Brides, we knew we had to give them the perfect combination to achieve their goals of looking and feeling their best on their wedding day. We know these goals don't come easy, and that's where we come into play.
Not only do we have the most diversity in the classes we host, but we also have an in-house nutritionist for one-on-one consults, meal planning and customized eating recommendations, plus an all-female team who equal your greatest support system. In fact, we're the only studio in town to offer ALL of the classes, a nutritionist and special brides-only classes which make up our newest membership specifically for our WiO Brides.
W o r k i t O u t D o w n t h e A i s l e M e m b e r s h i p i n c l u d e s:
The Fine Print:
Our upcoming membership package is set for our fall brides and will start on June 1! We will be hosting a Winter 2018 and Spring 2018 version for those brides getting married next year. If you are currently on our 12-month membership, you can simply upgrade during the three months to participate. Work it Out Down the Aisle retails for $359/month. Sign up today to begin your journey June 1st - September 1st.
B r i d e s + B u b b l y = B a c h e l o r e t t e P a r t i e s
We said we love our WiO Brides. So now that you're sold on our bridal membership, we just wanted you to know that we also can host your bachelorette party! The WiO Bachelorette Party is everything you are looking for - your fave fitness class with all of your best friends + fave WiO instructor right in our chic studios PLUS bubbly to boot! It's the perfect way to kick-start a night out on the town.
g e t s i g n e d u p t o d a y !
To sign up for Work it Out Down the Aisle or to schedule your bachelorette party, just contact the front desk or purchase the special membership online by clicking here. You can also email us directly at email@example.com with any questions. Be sure to register by March 1 to take advantage of our first membership! For all the little details on our bachelorette parties, check out past WiO Bachelorettes here and photos below.
THE SEVEN YEAR ITCH
By: Lisa Bruno
Some of you know me. But knowing someone is a very relative word. On the outside, it looks like I run around, in and out of the studios, juggling a variety of different projects, sometimes teaching a class, sometimes hosting different events, sometimes at the front desk. The role of being a co-founder in any business is multi-faceted.
However for those of you that really know me, you know there was something running in the background of my life for the last seven years. I like to call it my "seven year itch."
Back in 2009 I was working as a public relations executive, managing accounts like Under Armour, vitaminwater, Subway. I was exposed to the nutrition and fitness industry in a much deeper way than just enjoying it as a hobby, I was helping brands build empires and connect with customers all over the world. It was so gratifying that I wanted to do it all day, every day. This is what started my "seven year itch."
WHERE IT ALL BEGAN
While I was an athlete all the way through college and always knew fitness would be a part of my life, working on the corporate side of brands showed me how I could bring my passions to life. A light bulb went off one day when we were hiring Registered Dietitians to speak on behalf of brands we were representing. These women embodied everything I was and everything I wanted to be. I marched into my boss's office and said, "Let me go back to school and I can be this voice for the agency." Instead of hiring strangers to speak about the brands we worked with, I could be an asset for my company and fully immerse myself in the brands.
After many discussions with my boss, I got started on my adventure. It wasn't easy. I refused to reduce my workload, I wanted to continue to work full-time, stay professionally relevant and financially secure. But what that meant was that I had to work 8-9 hours in the office, then hustle before or after the workday to a class on campus. There were semesters that I was in school for 8-hours on a Saturday, or I was in a lab for chemistry class taking conference calls in a stairwell, pretending I was in the office. It wasn't easy, but I never doubted whether it was going to be worth.
GETTING READY TO WORK IT OUT
Three years into this secret life of being a PR professional/returning college student, I met Noel. I was living next to the Willow Studio and I was walking with my laundry one day and passed the studio. At the time Work it Out may have been opened for a mere month, Devon, Noel's sister, was standing outside handing out flyers, and I took one. My curiosity got the best of me and I sent over a blind email about my passions, my current career, how I used to teach gymnastics throughout college, and maybe on some weekends, I could teach for them. I didn't know what my intentions were, but I felt compelled to reach out in a way I have never felt before. This started a 1-year of back and forth between Noel and I. Different email exchanges about business ideas, where she saw the business going, where I saw myself going professionally, and overall life dreams.
As the summer of 2012 rolled around, I began to question where I was going in my PR career. I could stay in it, be financially and professionally successful, meet celebrities and athletes, and be that working girl. But that wasn't in my heart. For me, it would have felt like I was taking the easy way out and not reaching for my dreams. My dreams of connecting with people, like I saw the brands I worked with connect with customers.
Noel and I had a meeting one day and it just happened. We decided to work together and I would leave my job. I never considered myself a risk taker, but this was the biggest risk anyone could take. Leaving my corporate job with all its stable perks, and choosing to live the life of an entrepreneur/small business co-owner. Not to mention, Noel and I really didn't know each other! We just knew there was something between us, and it was trust. We trusted each others visions and goals. I wasn't even done with school yet, I actually didn't even cross into the hardest years of my education, but Noel and I made the commitment to each other and to the business that we were going to grow this one studio, into a brand.
THEN IT BECAME REAL
In the beginning it was a whirlwind. I can't really tell you what I expected, but I know I was scared. Being scared wasn't a bad thing either, it caused me to jump head first into understanding the business, the staff, and clients. Nutrition was alway on my mind, but in the back. Between the years of 2012 - 2015 we were building a brand. It included opening the River Studio, hosting a pop-up yoga studio, creating tons of events and partnerships, training and growing staff, and so much more. Then 2016 hit.
The height of my nutrition program began in the Fall of 2015 and really ramped up in 2016. It included completing 2100 hours of clinical practice and finishing my masters degree. That sounds like a lot for anyone, let alone someone who was a partner in a business, at a crucial time where we were growing. Full disclosure here: I always knew these clinical practice hours were coming, but I didn't want to over analyze my schedule, responsibilities, and how it would effect my role at Work it Out. I am painful worrier about everything, and I would have melted down if I thought too hard about this. So my hours started, and I melted down, go figure.
The meltdown came in year seven of the seven year itch. We were renovating the Willow Studio, which was a huge undertaking, rolled out new memberships, hired more staff, and we were busier than ever. Then you had me, spending 8-hours a day in a hospital, trying to juggle my primary responsibilities for Work it Out, and I was getting crushed. I couldn't sleep, I was up at 5:00am every day trying to squeeze in work, before having to be in the hospital at 9:00am, and then rushing to the studios to have some type of a presence at the end of the day. The guilt I felt for not being there like I used to be was overwhelming. I trucked through it, nonetheless. I had support from friends, family, the WiO family and most importantly my work-wife Noel. Finally, I finished my clinical hours and my masters, and saw a light at the end of the tunnel.
WELCOME WIO NUTRITION
The light at the end of the tunnel is nutrition and how to bring that light to so many people is with Work it Out. For the first time since 2009, I feel like I am where I need to be. The seven year itch is over and I can breath. Work it Out Nutrition has been built with the passion of what our studios stand for - a safe haven for all clients to establish self confidence and strength through healthy living. This isn't your typical nutrition program, where someone sits there and tells you what to eat. While we do that, it is much more. It's real talk, real food, and real nutrition that identifies each client's physical and mental needs to achieve health. Our studios offer so many classes because there are so many clients with different needs and different ways to motivate, that is how our nutrition program works. No session with me is the same. If there is one thing I took away from these last seven year is that life has no plan, you must go on the journey and explore, that is how I feel about nutrition. There is no plan, but there is a journey that you need to embark on, and you need a guide to help you through it - that guide is Work it Out Nutrition.
Whatever you take away from this post, I hope you remember that Work it Out is filled with women from all different backgrounds, striving to achieve their own dreams, and full of stories that were running in the background for a long time, just like me. Keep hustling and reach out if you want to talk food, wellness, or just a good bitch fest about healthy living struggles!
The Ultimate Fit Girl's Gift Guide
By: Noel Fiorentinos, FOUNDER
Oh the joy of holiday shopping. Now, you got mom and dad, maybe you're honey too, but if you're a last minute shopper like I am, there are still a few more. Don't fret, we've got you covered over here at Work it Out! So whether the gift is for your bestie, sister, or even yourself, consider it handled. I've put together the ultimate (last minute) fit girl's gift guide that will bring you (or whoever the gift is for) into the New Year feeling motivated and confident! Gifts range in style and function for fitness newbies to WiO junkies. These accessories will be sure to get any WiO woman on top of her game. All products and apparel are available in both studios. If you see something you like and we don't have your size or the style you're looking for.. all you have to do is ask! We'll order it for you on the spot.
1. G r a p h i c T a n k s & L e g g i n g s
Diamonds were a girls best friend, until athleisure happened. Work it Out branded leggings are back in stock and at an all time low price of $45. We promise you will LIVE in them. Also, a FAV of mine, the moto legging $100. Our selection of graphic tanks are fun, comfortable, effortless and guaranteed to make you chuckle. $25 - $40
2. s ' w e l l B O t t l e s & m y B k r s
Hydration is extremely necessary for any work out fiend, so why not drink in style. If you know someone who is constantly picking up a plastic Poland Spring - baby upgrade them! Not only are they environmentally friendly, they're super cute too! S'well and bkr bottles are available in an array of different sizes, colors and designs at both Work it Out locations. $15 - $45
3. s w e a t e r s , V e s t s & j a c k e t s
Have you jumped on the SHERPA train yet? Well hurry up. The trends leaving the station. Stay warm, comfy and cozy with our selection of Alo sherpa vests, sweaters and jackets. Whether you're running an errand or into the studio for class, you're stylish either way. The pieces range from $88 - $158 but we promise, the splurge is worth it.
4. m u s t h a v e g y m a c c e s s o r i e s
Everyone has experienced the time when they show up for class but somehow forgot to pack the most minor accessory! Well now we carry socks, panties and bras. Didn't I tell you we've got you covered? Now you can stock up on these gym bag must have's. Check out Coobie bras & undies and Pointe Studio Gift Sets. $5 - $28 If you're buying for someone who is constantly on the go or showers at the studio after class, they might like to tote their own hair care products. Moroccan Oil Texture Spray (which in my opinion is WAY better than dry shampoo because it doesn't leave white residue) and Hair Spray are just $20! Also Alt Hair Care shampoo and conditioner leave your hair healthy, shiny and manageable. $5 - $45
Break-Up With Your Boyfriend Named, Diet
By: Lisa Bruno, CO-FOUNDER | NUTRITIONIST
The year is coming to a close. We are reflecting on what we're proud of, things we want to accomplish in the new year, and of course, things that we do not want to repeat again!
One of the things we would like to never do again is diet.
We’ve all done it and we all hate it. Don’t lie. We’re women. It’s almost like a hazing ritual to graduate into adulthood. Come on, do this diet, hate your body with all the rest of us.
As women we are always striving for more. It is the beauty and curse of our gender. We’re never satisfied. But we are also very critical, and our own worst critics, with our bodies taking the brunt of it. Our bodies are the first thing we see when we look in the mirror. It’s hard to remember how smart we are and how we juggle so many of life’s hardest tasks in a day like being a wife, mother, successful career woman and more, when your eyes beam exactly to your mid-section, your thighs, or whatever it is that nags you on a daily basis.
So what do we do? We diet.
We diet to take control. In our hearts we truly believe we will make a difference this time, because it is the latest trend, it is the cleanest juice, the most detoxifying supplement that has ever hit the shelves before (insert sarcastic tone while reading). But it is never the miracle cure for those final 8-never-budging pounds, or the jumpstart you have been hoping for. It is actually the complete opposite.
The diet creates a viscous cycle. You have big highs. Like that time you dropped 5-pounds in 3-days, except you had to swear off all sugar and you were sipping all your meals through a straw. Yeah, that was fun. Then you have super lows. That time you ate an endless amount of guacamole and chips, alone, because you’re starving, then for the next 48-hours felt bad about yourself. But truth is how could you have survived in the first place? No one can subsist on 1,000-calories a day or only eating 1-food group, or no carbohydrates (hello, those are what fuels your brain, of course you are going to lose it if you cannot function!).
And that doesn’t even start to explain why we hate diets.
We hate diets because they are like that horrible ex-boyfriend we’ve all had. Let us describe him to you.
He’s gorgeous, he's in tip-top shape, dresses like he stepped out of GQ, and is successful (so he claims). In the beginning he makes you feel like a million dollars. Treating you like you have never been treated before, but after time, you start to question yourself. Why is he with me? How long will this last? At the same time, you start to see his true colors. It is all about him. What he wants to do, what you should do for him, but never listening to your needs. But you stick around, because he’s gorgeous, in tip-top shape, and dresses like he stepped out of GQ, remember. It’s a viscous cycle. You are trying to prove you are worthy of him, and every once in a while he shows you he cares, so you continue to be loyal. But in the end, all you are getting is more self-conscious and losing your sense of self.
This is exactly how a relationship with a diet goes. It is packaged perfectly, claims to be this wonderful solution for your every need and in the beginning, it works. You are on cloud 9. But then something happens. It doesn’t feel as good as it did in the beginning, it actually feels worse. You are making sacrifices that hinder little moments of happiness, like not having that glass of wine with your bestie to catch up. You stop feeling like yourself, and worst of all, you stop seeing results. All you’re left with is claims. This is not a healthy relationship. Just like Mr. GQ, it is not as good as it appears and you need to break-up ASAP.
Just like the old saying goes, “looks fade,” and so do the claims of a diet. Dieting is temporary, but your health is forever, and so is your sanity. You would never put up with a emotionally inept man who only cared about himself and made you feel bad at yourself, would you? So why let a diet do the same things?
They say if you want to find the perfect man, you need to put it out to the universe. Write down all the qualities you are looking for and don’t settle. Well, I think you need to do the same thing for your health.
Here's your one-two punch to breaking up with your diet, right now.
Write down all the things you need to feel your best. Describe what a healthy day feels like to you, and what makes you feel satisfied. Then re-read it in 24-hours, do you still agree? Edit to the point where you feel you figured it out on paper, and then start to apply it. Slowly and steadily. Not all at once. Maybe it is just focused on changing your late night snacking and instead of cutting it out completely, you swapped a piece of fruit in there. Or maybe you go big, and you start cooking for yourself.
Then, stick that piece of paper on your fridge or in your bathroom, wherever you will see it daily. Let your mind start to absorb it all, before you start to physically do anything. Make peace with what you are going to change. Let yourself commit to it. Then attack it. You'll know when the right time is to make the change, don't force yourself. No one can keep up a new habit if they feel like there is a gun to their head. Follow your heart, your mind, and your body.
Learning to be healthier is a journey. It takes practice, trial and error, but it also includes food. As women, we need to learn to take care of ourselves before shifting focus and taking care of everyone else. Toss away diets. Practice eating, practice loving yourself, and nourishing your body. As 2017 gets started, break-up with your diet forever, and marry a healthy relationship with eating.
The Work and WiO Hustle
By: Jacci Frascarelli
Hi, I'm Jacci and I am a WiO-holic.
You've probably seen me in the studios and in all of the Work it Out classes. I love a workout, especially when it is with my favorite fitness community. But that only explains half of who I am!
I currently work in finance and sometimes it’s difficult to balance a busy work schedule and make time for myself. Work it Out is certainly one of my priorities and I make sure that I can get there at least 5-6 times per week, but that takes a lot of hustling.
I rearrange my workout schedule to fit with my work schedule. If I have early meetings, then I visit the studio at 6am or after work. If I can go in a few minutes late, I will make the 7am class work. To me, it’s about making the gym a priority. I am not a morning person. But, it is very important to me to get a workout in each day, so I changed my schedule around and made it work for me.
The good news is that there are an abundance of classes to choose from at various times throughout the day so you can definitely make one of them work for you!
Whenever I’m having a bad day or I have something on my mind, Work it Out is my sanctuary. I walk through those doors into a hallway of cuteness and immediately feel a wave of happiness. I put all of my thoughts, my stress, and my anxiety into those weights or burpees. After my workout, when I walk back down that hallway, I feel ten times better and I can start or end my day in a happier place. I am more motivated, I have more energy, and I am generally in a better place.
Let's be clear. This Work it Out hustle didn't happen overnight. It took time to figure out. Here is a sneak peak into what I tried and how I got to where I am today. You can follow my guide and see if it works for you.
G o a l S e t t i n g
Start small with something achievable. I set a few easy goals for myself:
Get my butt to class at least 3-4 times per week.
Try to double up at least once a week
Try something new once a week and stick with it. I always HATED spin. I was never on beat, but eventually I got the hang of it and now I LOVE it!
Get to a point where I could use 8lb weights consistently for all of my exercises in Sweata Weatha and Next Stop Skinny.
Be happier with my current “self.” That meant eating healthier, getting outside a bit more, and figuring out how to shock my body each week, in a good way!
After about 6 months, I was able to achieve all of my goals and I felt GREAT!
You know what that meant - it was time to set new ones!
Now, I am at a point where I can still build upon these goals, but I’ve added a few new ones. I have always wanted to be able to do a split, have better balance, and a stronger core. However, I am not very flexible. So I decided to start adding more classes like Mat Queen into my workout cycle which I LOVE! I also added a goal to run 3-4 miles at least 3-4 days a week. I’ve even thrown in a longer 5-6 mile run once a week too.
Lastly, one thing that has become super helpful is wearing my Fitbit at all times. I even wore it to a wedding to grab those dancing steps! The Fitbit has come a long way since they first introduced it and they have added some great features. One of my favorites is that you can set a certain number of hours each day that you would like to ensure that you took at least 250 steps. To me, the number of steps you take is not important, but this feature helped remind me to get up from my desk at least once each hour, even if it’s just to grab a glass of water or talk through something with a colleague. Sometimes its easy to get caught up in your work and next thing you know, you are slouched in your chair for hours and haven’t moved. You can also set a goal for how many days per week you would like to exercise and you can input which exercise you did each day and for how long - they even have barre on there! It calculates how many calories it thinks you burned and a few other things. In addition, I have it track my entire run. It will give you your route, mileage, calories burned and even your splits and average pace in your ear as you run! When I hit the end of two songs (approx. 7.5 - 8 minutes) I know I’m close to hitting one mile and if I’m halfway through that third song and haven’t gotten to my mile yet, I better pick up that pace! I know it’s not 100% accurate, but it’s pretty cool to have all of this information in one place! Plus, you can “friend” people and see who hits more steps each week. I have a few friends that also wear a fitbit and I certainly check up on them to see if I’m beating them in steps each week. I’m super competitive. I’m embarrassed to say that I’ve definitely walked around my apartment to try to get to my step goal!
My best advice is however you want to start, just start. That's the trickiest part. But I promise you, it'll be worth it in the end! Plus Work it Out has the most supportive community, so if you need some motivation, just ask. Or check their Insta! @WiOwithus.
More about Jacquelyn Frascarelli (@jaccifrasc)
When asked what her favorite post-class activity is and the answer is “another class." If you know Jacci, you know she has some serious dedication to her fitness regimen and her fitness studio. But don't get it twisted! Her second answer to her favorite post-class activity was eating! She then went on to list some of the great Hoboken spots we might find her noshing at. And that is what we love about a well-rounded WiO woman. So when Jacci isn't working out or eating something delicious, you can find her taking a stroll on the waterfront with her hubby and their 2 pups!
Hey Mamma! How Can You Manage A Family, If You Aren't Taking Care of YOU!
By: Lisa Bruno, CO-FOUNDER | NUTRITIONIST
Our WiO mommas are the best! You bring your babes with you to Kids GAP, push yourselves in classes, and run your household. You are the Queen Bees. It is no small feat to juggle your kids’ academics, social calendar, family errands, and more. But the one thing that always falls to the wayside is YOU.
A team is only as strong as its leader, and as a parent or head of a household you are the team leader. The habits you exude in your home will resonate with your children whether they admit they are watching or not. Building healthy habits does not have to be complicated; it can start with the basics.
As a foods and nutrition expert, it is hard to not jump into the basics of my favorite topic. Eating.
Starting to build healthy habits around food for you and your family, will not only energize you for the day, but it can also ensure that your long term health will be boosted; this is especially important as we creep into the Winter season.
Creating a plan for yourself to follow is daunting, so I took some of the legwork out of it for you. Instead, I scoured the shelves at our local Hoboken grocery stores and pulled together a quick and simple balanced meal plan to get you started.
What you will find below will include a balance of complex carbohydrates, which your body needs to maintain energy and will also increase your fiber consumption, plus lean proteins and plant-based proteins to help you feel fuller for longer and build lean body mass, along with healthy fats. The goal is to eat these three main food groups at each meal, and at least two of the food groups during your two snacks throughout the day, while fueling your body consistently throughout the day.
Start your morning with balance. Meet all of your macronutrient needs with this quick breakfast.
1 slice regular bread with 3-slices of avocado spread evenly, topped with either a hard boiled or sunny side up egg
Try out: Dave’s Killer Bread. It is High in protein and fiber to increase your satiety.
Add a medium sized piece of fruit. Try to eat seasonal - apples or pears are perfect for the Fall. They also add fiber to increase satiety.
About two - three hours after breakfast, if you are hungry or know you will not be able to eat lunch for a little, snack on some Siggi's yogurt.
6 oz non-fat yogurt
Try out: Siggi’s Icelandic yogurt. There’s so many yogurts to choose, but this yogurt boasts 17-grams of protein for only 100-calories in the plain flavor (other flavors are slightly higher).
This is a basic staple for lunch. The good ol' sandwich. You can make at home and toss in a bag or the car if you are running around. But make sure you 'build a better sandwich!' Pile on the veggies, add whole wheat bread, and you'll be set.
2 slices whole-wheat bread
2-slices of oven baked, low sodium turkey
1-slice low-fat cheese
Topped with your favorite vegetables (ex: tomato, baby spinach, 2-slices of avocado and red onion)
With a side of baby carrots (8-10), a sliced pear and 2-tbs of hummus
Same rule applies in the afternoon, as it does in the morning. If dinner is going to be later, make sure you eat a small snack about 2-3 hours after lunch.
A quick, healthy bar will do the trick.
Try out: Go Raw bar (Pumpkin Seed flavor). It has 9-grams of protein, plus 5-grams of fiber
Round out your day with a lean protein like chicken, as well as a whole grain and veggies.
4 oz baked chicken breast, boneless and skinless
2/3 cup cooked quinoa or millet tossed with sautéed zucchini and red peppers (1/2-cup cooked)
Try out: Bob’s Red Mill. Both quinoa and millet are naturally gluten free for any gluten allergic family members. They are also a great source of a non-meat protein, between 8 – 22 grams per serving
2-cups of a side salad of your choice with a low-fat vinegar based dressing
WATER - drink all day!
Sip all day long. But watch for sweetened beverages like soda, iced tea and fruit juices. They can add 100+ calories to your daily intake and upwards of 16 packets of sugar in each serving.
Look to drink 64-oz of water per day. (8) eight ounce glasses.
Try out: A S'well bottle! We sell them in the studios. They are very durable, keep your drinks cold or hot and you'll be able to track how many ounces you take in.
If making a full days change in how you are eating is too much, start with one meal or one snack, and each week change another meal or snack, until you implement the full day.
Remember, healthy habits are built over time and small changes can be the most impactful.
To learn more about building healthy habits for you and your child, you’re invited to our free event on Thursday, Nov. 17th at our River Street studio from 7:30p – 9:00p. We will be partnering with Little Hoboken for a spirited panel discussion on how to build healthy, active kids. You’ll have a chance to hear more from me, my partner Noel Fiorentinos who was a former competitive gymnast, speech pathologist Cassie Mascari of Little Hoboken, and more experts. Plus we’ll be raffling off prizes and have discounts on our gymnastics program. We hope to see you there, and happy eating!
Eat fresh + eat clean + meal prep = healthier you.
We've all heard it before, but time is precious and carving out grocery shopping, prep time, and a proper sit down meal, is even more difficult in the Fall when we are busy with getting back in the swing of regular life.
So what's a girl to do?
Just like we always do - we "work it out."
The Fall months are the perfect time to "get down with the get down" in the kitchen for novices and experts alike. Ingredients are ripe for the picking, literally, we apple pick and pumpkin pick! Farmers Markets are still overflowing with the freshest ingredients and September in particular is host to a variety of fresh fruits, vegetables, and more that you can cook and enjoy!
Shopping seasonal is a great way to start experimenting and really elevate your tastebuds. We've put together a go-to list of fresh fruits and vegetables to purchase ASAP. These items should be standards in your fridge and in your fruit bowl all month. You'll notice if you shop seasonal, prices are a little lower because they are in abundance. Keep these items around and all you'll have to do is add a little protein and you'll be a five star chef creating meals. Keep reading and we'll show you how.
fall Eats - Seasonal Shopping List
They are an extremely rich source of antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
This good-for-you veggie includes selenium for bladder health, plus they're low in calories: Six medium white have just 22.
Also low in calorie and super versatile, they have a ton of vitamin A, as well as significant amounts of vitamins C, E, B6, niacin, thiamin, pantothenic acid, and folate.
A very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus.
These fruits are one of the highest-fiber fruits available, offering six grams per medium-sized fruit, helping you meet your daily requirement of 25 to 30 grams.
No longer should you dread to eat these, like you did as a child. These green goddess have a high amount of vitamin C and vitamin K. They are a very good source of numerous nutrients including folate, manganese, vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids.
One serving contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.
Now you have these seasonal fruits and vegetables, what are you going to do with them?
We like to shop once a week and use all our ingredients in a couple different ways. It keeps us on our toes experimenting with new recipes and also ensures nothing spoils, because we know y'all are going to use that as an excuse to not grocery shop.
So watch this! Here is two recipes that allows you to use a variety of seasonal ingredients in unique ways.
Grilled Vegetable Stacks with Lemon Hummus
2-3 slices of large red or purple onion, peeled, trimmed
½ red bell peppers, cored, sliced into pieces
½ large yellow bell peppers, cored, sliced into pieces
¼ large zucchini, halved, sliced lengthwise
¼ large yellow squash, halved, sliced lengthwise, to make 6 pieces
¼ medium-large eggplant, trimmed, sliced into pieces
1 large portobello mushroom caps, stemmed, gills removed
1/4 cup olive oil
3 tablespoons balsamic vinegar
1 cloves fresh garlic, chopped
¼ teaspoon each: dried thyme, dill, parsley
2-tbs of plain hummus, seasoned with ½-fresh squeezed lemon
In a large bowl combine the onion, bell peppers, zucchini, yellow squash, eggplant, portobello mushrooms
In a glass cup combine the olive oil, balsamic vinegar, garlic, thyme, dill and parsley. Pour the marinade over the vegetables. Season with sea salt and ground pepper, to taste. Gently toss to coat. Cover and marinate for one hour
Heat a cast iron pan, grill pan to medium-high heat
Place veggies in the pan and cook until the vegetables are tender crisp, about 20-25 minutes, may have to do in waves, depending on the size of your pan. Remove the veggie and set aside.
Create a vegetable stacks by placing the portobello mushroom cap on a serving plate and layer it with a 1-tbs of lemon hummus. Add the eggplant, peppers, zucchini and onion. Top with a 1-tbs of hummus. Sprinkle with fresh chopped chives. Serves two.
Now onto the next day. We love this recipe because you can double or triple the ingredients and freeze it for a cold day and it's a perfect soup to warm your soul!
Curried Sweet Potato and Millet Soup
1 tbsp vegetable oil
2 onions, finely chopped
2 carrots, peeled and diced
2 stalks celery, diced
2 cloves garlic, minced
2 tsp minced gingerroot
2 tsp curry powder
1 tsp freshly grated orange zest
2 cups sweet potato purée (see tips, below)
6 cups low-sodium vegetable or chicken stock
3/4 cup millet, toasted (see tips, below)
1 cup freshly-squeezed orange juice
Salt and freshly-ground black pepper
In a large saucepan or stockpot, heat oil over medium heat for 30 seconds. Add onions, carrots and celery and cook, stirring, until carrots have softened, about 7 minutes.
Add garlic, ginger curry powder and orange zest and cook, stirring, for about one minute. Add sweet potato purée and stock, and stir well.
Bring to a boil. Stir in millet. Reduce heat to low, cover, and simmer until millet is tender and flavors have blended, about 30 minutes.
Add orange juice and maple syrup and heat through. Season to taste with salt and pepper. Ladle into bowls and garnish with toasted nuts and a drizzle of yogurt, if using. Serves two.
We know that doesn't solve all the trials and tribulations to cooking at home, but it does get you on the road enjoying September's seasonal gifts. Give it a whirl, report back to us with maybe a tagged photo @wionutrition (hint, hint).
Be on the read for more posts from us on healthy recipes, tips, and shopping to be a badass in the studio and in the kitchen!
How I Set My Mind To Running - One Step At A Time
By: Brand Ambassador, Tam Turse
If you follow me on any form of social media (@TamTurse), then you know I’m a runner. I always find it funny to write that because while it seems like such a part of my life now, it really only became that way recently.
In fact, I couldn’t even run a mile 6 years ago. I had lots of reasons as to why I couldn’t, and at this point they don’t really even matter what they were, because at some point 5 years ago I set my mind to running.
So how did I start?
Well, after I told myself I wanted to “take up running” I started by going out and getting sneakers specifically for running – I had my gait analyzed, told the associate I planned to run about 10 miles a week, and got a pair of Brooks running sneakers. And then… well they sat in the box for a while.
But fast forward to months later when I worked up the courage to run and conquered 1 mile on the treadmill (thanks Jay-Z for “99 Problems”). I pretty must piqued there for some time until I decided to finally sign-up for a 5K. The 5K was for charity, and to keep myself on track and make sure I stayed committed I solicited donations for the run. Now, not only was the charity counting on me, but all these people who so generously donated would hold me accountable.
Maybe even more hooked on staying committed to running by training for the next race, which was the Boston Half Marathon in October 2012. I loved looking in my planner and seeing what I needed to accomplish for the week. Now 4 years later, with 3 completed full marathons and hopefully a 4th on Nov 6 - the NYC Marathon - I still love training.
Maybe 'love' is a little strong of a word for how I feel about training, but I do like goal setting and scheduling to keep up with my running. Of course that doesn’t mean I only run during training season –there is plenty of yoga, and I try and get a class in, like CandyBarre or Naked Ride.
Now maybe you want to run, but aren’t ready to think about running a race, you just want to add some runs to your weekly workout routine. I still think it’s important to make a plan and schedule in a run, especially if you don’t have a love of running yet where you feel like you have to get a run or two in each week. You might not be scheduling it in MindBody, but put it in your planner, or phone calendar. Start small, maybe just .5 miles to get to a class at WiO, and then run home that same route – voila you got a 1-mile run in.
Want more miles?
We are so lucky to have this beautiful waterfront as a backdrop – it is a traffic-free route that you can take for miles, and free apps like Strava or Nike+ will keep your mileage for you while you run, and have a social component to get motivation from your friends.
Need more ideas, or looking for a running buddy in the early AM, let me know via social media. As we know from being a part of such a tight-knit fitness community at WiO, one of the best motivators we have, is each other!
here are some tips for running around Hoboken
Thinking about taking a run, or adding a run before or after your WiO Workout?
Here are a few mile marking ideas:
Starting at WiO River and head to the waterfront. Loop Pier A - follow right along the waterfront past Blue Eyes, the soccer field to the Hoboken Yacht Club House.
This is a nice one maybe after a class at WiO, you’ll be right near 16 Handles for a post workout/run treat.
Start at Pier A. Go completely around Pier A, then follow the waterfront path towards Pier 13 to Turning Point, and run back to Pier A.
This is a good run to also do before or after a class at WiO. You can leave your items in a locker to carry just your essentials and grab your stuff back at WiO after your run.
More about Tam Turse (@tamturse)
A WiO woman isn’t formed from some cookie cutter. She is unique, and doesn’t conform to a one-size fits all policy, just like Work it Out, and this is certainly a way to describe Tam, who became a runner at 36, and a yoga instructor at 40. You might recognize her from working out next to her in Next Stop Skinny, or teaching a Tone n' Ohm class, or even just running around Hoboken.
Tam loves this area, spending lots of time strolling on Washington Street, getting a mani, and enjoying the great places to eat. Much like her Gemini sign, she can be chill and find her zen, and then be up and looking ahead to the next thing on her list!
Want to know a fun fact about Tam? She married her high school sweetheart!
WiO + WHOA = EMPOWERING WOMEN TO SUPPORT GIRLS TO LIVE ACTIVE LIFESTYLES
We rode, we donated, and we inspired all Summer during our WiO [Work it Out] and WHOA [Women High On Adventure] Summer of Girl Power.
After meeting the women of WHOA Travel this past Spring we were filled with female empowerment across the board. We all knew we needed to give back.
In an effort to spread women empowerment throughout the community and beyond, we came up with the Summer of Girl Power.
Every Wednesday beginning in June, we hosted a special co-branded Blended Ride class at our River Studio that donated to Girls on the Run.
This amazing non-profit organization is dedicated to creating a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams. They do all this through physical activity, more specifically running. Their mission is to use running and fun activities to inspire girls to be joyful, healthy and confident.
And of course we were all about that!
For every client that came to a Summer of Girl Power class, we donated $4 to Girls on the Run.
This class was designed to exude the Girls on the Run values - empowerment, confidence and staying healthy.
Each class started with an inspirational positive intention or reflection, then riders were motivated by an all Diva playlist. Following each class there were refreshments from likeminded businesses such as KIND, NOLA, Power Crunch, local Hoboken eatery Total Nutrition Kitchen. Thank you to everyone that rode, donated and supported these rides.
We had a goal this whole time too! We were striving to reach $1,000 in donations and we did just that!
Raising $1,000 for Girls on the Run was the main goal. We didn't realize how inspired we would be from these classes too. Our community came together and we met amazing women that all fight for the same thing - working to support females in uplifting and healthy ways.
We thank each and everyone of our clients that came to class, pushed themselves and ultimately supported young girls in being just as confident as they are.
Away from hair brushes, airbrushes, shame calling and name calling, is a place in Hoboken where the best version of you exists. Here, there is no division of labor, muscle is not blind to hair color, skin color, or eye color. Challenges are accepted and excuses are nonexistent. Work it Out is a sanctuary for the strong female and only empowered women walk in and out of those studios’ doors everyday.
My name is Britta and I am a believer in lifting safely, efficiently and heavy. I spread that mantra in my Sweata Weatha and Tight End classes every week and it has been heard. No, I don’t MAKE my WiO women do anything they don’t want to (besides burpee intervals) BUT my go-to line in all my classes is “challenge yourself”. That message has been heard loud and clear. As a result, we’ve been running into ANOTHER CHALLENGE in my classes… all of the heavy dumbbells are being used! So we share, we modify, and we always work it out!
As an instructor, a strong female, and an advocate for strong females everywhere, this warms my soul. I recently ‘grammed a photo of the Willow Studio shelves after one of my Wednesday morning Tight End classes. Every S I N G L E dumbbell above 10 pounds was used during my class. What a way to start ‘Hump Day’! [[camel voice]]
It drives me bonkers when I hear females of any age claim that they don’t lift weights because they don’t want to get ‘bulky’. Let’s clarify something quickly, when I say ‘strong female’ I mean both physically and mentally. You don’t have to be lifting 200 pounds everyday, but you damn well better be resistance training to the point where it is difficult but you are still moving efficiently. A strong woman pushes herself, challenges herself, loves herself all of the time.
When comparing cardiovascular exercise and resistance training (weight training), resistance wins the battle of burning calories. The huge advantage to weight training is your body's ability to burn fat during and after exercise. But that’s obviously not the only benefit. We have to get out of this notion that we need to be “skinny” in order to be the best versions of ourselves. Especially because muscles are the new black!
I shed a tear of joy every time someone reaches for multiple dumbbells to ‘double-up’ for certain movements. Or the levitating hand that extends for the 5 lbs and quickly changes direction to grab the 8 lbs, with a reassuring deep breath. You got this! Or the extra burpee in a minute time trial, or the extra air squat at the end of a tabata series. My classes are timed and measured so all participants know exactly how much work and rest they will get per series of movements. I find this formula to be a successful structure that has yielded amazing results for the women who attend. They work hard, earn their rest and move onto the next series, just like that.
We, as females are stronger than we know and the women of Work it Out recognize and embrace this. Bodies are built by breaking them down and minds are made stronger by testing your own limits. To all of the WIO women who I have been lucky enough to get to know, who attend my classes, who choose the heavier dumbbell, who are sore afterwards, who defy their own limits… you’re inspiring, motivating and strong! Accept all the challenges, lift all the weights, feel all the pain. We jump, push, pull, lift and collapse while we’re here so we can be better at everything we do outside of this place.
Wait, wait. ONE MORE thing to remember.
I'm taking a WiO hiatus due to my corporate job, but it is not forever.
I will be back to WiO during this time for special classes and burns. Check MindBody for when you can spot my name! Watch out for the dates and times. I cannot wait to see you all when I am back in town, and don't forget to make those dumbbells your b*tch!
MANGIA MANGIA IN A HEALTHY WAY
By: Brand Ambassador, Alyssa Ginelli
On my recent vacation to Italy this summer I realized something very important.. You can MANGIA in a healthy way. It is possible!
Everyone knows the Italian culture is heavily centered around food. When going out to an Italian restaurant it’s easy to imagine yourself loading up on all-you-can-eat garlic knots and stuffing yourself with a bottomless bowl of macaroni.
At times even I make the waiter stand next to the table shredding cheese onto my pasta plate for an eternity….(mi dispiace!)
Good news! These quick pointers you can stop by your favorite Italian eatery without straying from your healthy lifestyle.
First, do look for anything that says “griglia” which means the dish is grilled. Try to avoid items that say “frito” which means fried.
Second, order veggies as an appetizer like eggplant, zucchini, and broccoli rabe. A mere 9 calories! Marinated vegetables are staples in Italian cooking and OH SO DELICIOUS!
Third, go for the Fruitti di Mare!
Look for seafood on the menu or ask your waiter for the catch of the day. Italians are known for some of the most delicious fish dishes like Branzino.
Fourth, eat your share of garlic! Garlic is low in calories and high in nutrients. It's known to combat sickness, reduce high blood pressure & cholesterol, and is a natural antioxidant. A fun beauty tip is to rub it on your cuticles for healthy nail growth!
Finally! Check out the soup menu - lentils and cannelloni beans are rich in protein, low cal, yet high in fiber!
Instead of fried calamari, try grilled calamari.
It is usually dressed with lemon juice and is super refreshing. You will be pleasantly surprised!
Instead of cheesy garlic bread, reach for the bruschetta.
The veggie toppings will fill you up and keep you from wanting to reach for that second helping.
Instead of fried mozzarella, try a caprese salad.
Mozzarella & Tomatoes with EVOO & fresh basil make for a lighter option.
Instead of penne a la vodka, try linguine with clam sauce.
Avoid heavy, creamy sauces which can have a high fat content.
Instead of risotto, try the polenta.
This corn based dish is low in carbs, rich in vitamins, and an added bonus… it’s gluten free!
And make sure to leave room for some DOLCE!
For dessert, ask your waiter for the sorbet flavors.
This treat is light but will still satisfy your sweet tooth and round out the meal nicely. Also, be on the lookout for a Sicilian treat called granite, which is house made Italian ice. YUM! It is made with fresh lemon or orange juice and it is oh so good!
But Ladies, let's be real. Never forget to Mangia! Certain days we all need a little pasta in our lives. HELLO Sunday dinner!
On days like this stick with traditional marinara sauce (aka “gravy”), or look for a white wine or broth-based sauce. And when in doubt, get the dish you’re craving and dig in, you can always share it with your amore. <3
So grab a nice glass of red and toast to health for 100 years “Cent’anno!”
Meet Alyssa Ginelli (@misssslyss)
Blend a little bit of conservative and proper with a little bit of wild and you could either be describing our Blended Candy Barre class, or Alyssa! She loves a dance-inspired workout and loves that our class music is on point. But if she’s not fiercely dancing (and sweating) in the studio you might see her on shopping on Wash or walking around town with the love of her life, her pup Chloe! She may have left the Mile Square for JC, but she still comes here not just because she is devoted to her WiO (which she aptly describes as chic and fierce), but the 07030 has Salon Caru and Anthony David’s.
Random Fun Fact:
Need something painted: your nails, apartment, shoes call up Alyssa, she loves painting things.
Rapid Fire Qs:
If you were a Sirius XM station, which would you be: 90s on 9
Which WiO class is your Spirit Animal: Blended Candy Barre
Favorite post WiO class activity: honeygrow
Favorite season: Summer
Ever wonder who is behind Little Hoboken, the latest voice in Hoboken parenting and more?
Well, meet Melissa Wise and Cassie Mascari.
They are two local moms who were seeking fun things to do, great people to meet and reliable sources of information. That's how Little Hoboken was born.
Melissa and Cassie joined forces together and have been holding court as the expert voice for all your questions and needs when it comes to living and growing a family in Hoboken.
We met these two lovely ladies this past summer and couldn't wait to introduce you to them. We have a lot of special events coming up with them in the near future.
Our first event is slated for Thursday, October 13th at our River Studio where we are teaming up with them to have a spirited conversation about how parents can establish themselves as healthy role models for their children and ways to get their child active. Be sure to sign up for this free event here. We'll be offering discounts on gymnastics, raffles and more!
Here is a little bit more about the two of them, what makes Little Hoboken unique, and more. Follow them as they explore our Mile Square City and let them bring you along for the ride.
Do You remember the moment you both knew you needed to create the little hoboken blog?
MELISSA: For me, I was lying in bed scrolling through my phone before my son woke up and saw some people being super judgy and offering unsolicited opinions to moms on Facebook and I thought, "there has to be a better option!"
I, personally, had been cyber-bullied and mom shamed when my son was 9-weeks old and never wanted anyone to feel that way!
CASSIE: I was also inspired by the mommy-boards. I was reading some of the advice being given and thought “there has to be a better way for moms to get the right information from the right person.”
WHAT ARE THE TOP 3 QUESTIONS YOU GET ASKED ALL THE TIME? WHAT'S your RESPONSE?
1. Is the blog just for moms of babies and toddlers?
No! Not at all! We happen to be toddler moms, but this is a resource for ALL moms! We always welcome contributors to represent all of the other moms here in Hoboken.
2. Are you related to that other mom-group that used to hold events?
Nope! We don’t know them, never met them, didn’t have kids when they were around, and don’t know what happened to them. Little Hoboken is a fresh idea, with fresh goals and a refreshing business model.
3. How hard is it to have a blog?
Ummm… VERY! We thought it would be a fun and easy side gig, and then Little Hoboken basically blew up! It has been amazing but it has definitely been hard work. We both have kids, and professions, and then we also work every day on the blog.
We have had to learn to organize and delegate. There are a million things in the works at any given time and more emails coming in than we can keep up with. But we are thrilled with the support and excitement around Little Hoboken.
It’s been really amazing, and luckily our husbands have been incredibly supportive of our venture.
in one sentence, what makes lh different from other mom or family focused hoboken based websites?
There really aren't any other resources like LH in town, which is why we created it!
We have three core missions:
1. To bring a judgement free and factual resource to local parents
2. To strengthen the local loyalty to & among Hoboken businesses
3. To host fun day events for families & adult nights. Everyone needs a date night or GNO! (two sentences, sorry!)
As parents in the hoboken community, what is your key piece of advice to keeping it all together and balancing life with children?
MELISSA: Lol! I'm not sure we think we have it all together! This is an amazing community of child-friendly businesses and friendly families always looking to meet others and help one another. I've personally had other moms catch my son as he launches himself off of a jungle gym just because they were closer!
CASSIE: Ha, she’s right, she really doesn’t have it all together. Kidding!! None of us do! We are all honestly just winging it. If your kid is happy and knows they are loved then you are winning.
LEARN ABOUT CASSIE
You are a speech language pathologist by trade, what is your best advice for parents when they are watching their child's verbal development?
Try not to compare your child to all the kids around them too much. Every child is different and not all kids crawl, walk or say their first word at exactly the same time.
It can be hard to see another child the same age doing something your kid isn’t doing yet, but it is so overwhelming to let yourself worry about each milestone. Trust your gut. No one knows your kid better than you, so if you think they are progressing just fine, then take a deep breath and enjoy the ride. If you have any concerns then seek a professional evaluation. There are so many incredible resources around town that can help and point you in the right direction.
ONE-ON-ONE WITH MELISSA
Being that you have lived in Hoboken for years, what is the biggest change you have noticed as in opportunities for young couples and parents?
SO many! I have been in Hoboken almost 19 years and I've watched the town evolve with me. Downtown used to be young and crazy and uptown was older. The West didn't even exist, and now there are some amazing buildings, parks and businesses.
There are so many families that have stayed in the last few years and I have seen so many new family friendly businesses and things to do. I feel that my generation of Hoboken-ites has decided to stay after the baby comes and the town is evolving with us.
Now that you know a bit more about the Little Hoboken founders.. Join LH & WiO for our very first co-hosted event!
On Thursday, October 13th from 7:30pm - 9:00pm we will host a discussion on how to be your child's role model and building healthy, active kids!
You can register on our site now! You won't want to miss it! Plus if you want to get your kiddie started in an activity, all attendees new to Work it Out, will receive 20% off their child's first month of gymnastics with us, when they register for the full season.
Also, if you have yet to try Work it Out and you're an LH reader, grab our Hoboken hook-up today!
New Member Unlimited 2-Week Special for just $39 bucks!
GO FROM STUDIO TO STREET
By: Brand Ambassador, Alana Quagliariello
Ladies, you don’t need to be a fashion editor to fall in love with the athleisure trend.
Items that were once reserved for the gym are now street style staples and they're not only acceptable, but they're totally chic too.
Personally, gym-to-street looks are undoubtedly a part of my uniform.
The latest crop of activewear for sale at WiO this week has me excited to step up my sports luxe game. I am both a workout and fashion fiend, however, sportswear is quite unfussy and easy to integrate into your wardrobe. As such, I encourage you to try this trend out.
Lets navigate it together.
Take, for example, WiO’s range of alo yoga tank tops. Stretch performance fabric and mesh keep you cool, but also add an element of femininity to an otherwise athletic look. Two of my personal favorites are the Crest Tank and the Elite Tank.
What is the secret to elevating my workout wear? accessorizing for the win! Here’s how this tank can go from day to night.
By day – Tank, leggings, duster jacket, bun – done.
Quick tip: Keeping things in the same neutral color pattern (i.e. black, gray) instantly pulls this look together.
By night – This tank pairs perfectly with a midi skirt or leather pants. I’d knot the tank, throw on an aviator-inspired bomber and add a bold lip or beach waves. Thoughtful details are what make an ensemble feel compete and fashion-forward.
In need of inspiration?
Look no further than your Instagram feed. With Fashion Month in full-swing, it’s impossible to ignore the style setters hitting the streets and you’re bound to spot some sporty-chic looks to mimic.
All About Alana Quagliariello (@alana_quagliariello)
Fitness-focused and fashion-forward is the perfect alliteration for Alana (check out her gorg Instagram feed if you need further confirmation). She has a passion for living a healthy lifestyle and loves her Hoboken community – where you can find her taking advantage of all the amazing, chill things our town has to offer – a great place to walk the dog, eat, grab a latte and a mani. Have you ever been in Jennifer’s 6:15am Sweata Weather class and thought that last round of plank rows had you seeing double? Chances are you might just be in class next to Alana and her twin sister.
Alana is such a devotee to WiO that she makes up Next Stop: Skinny classes at home if she can’t make it to the studio. And chances are her playlist would sound just like Lisa B’s with rap & hip-hop blasting.
Wanna know a random fun fact about Alana… she has two different color eyes.
Attention Women of Work it Out! This is a public service announcement! Whatever you do - don’t let your summer weekend derail your fitness and nutrition! Take it from us. We're all busy ladies, just like you, always on the go! We put together a special Summer Weekend Away workout and eating plan that’ll keep you feeling fresh and toned no matter where you are traveling to or from.
let's start first with the work out!
We love to see you in the studios, and nothing beats a room full of bad-ass babes killing it in Sweata, Next Stop, or a Blended Ride class. But when you cannot make it to us, we brought you the workout that you can take with you. No equipment needed.
Here is your on the go Sweata Weatha, that can be done alone or with vacay buddies! Just grab a watch or iPhone to time yourself and some music. Don’t have a playlist? No sweat, we gave you suggested songs. You can also follow all our tunes on Spotify. Look for us at WiOwithus.
FULL BODY STRETCH: 1 minute each
Down-dog + pedal out heels.
Cat-Cows, on all fours arch and hollow into cat-cow.
Straddle Stretch, sit in wide with legs apart, stretch Right Left and Center.
"Kill Em With Kindness"- Selena Gomez
WARM UP: 1 minute each
Straight arm jacks, open close jump with feet.
Standing upper body twists with crunch.
Full body rhythm punch series jabs + hooks + uppercuts.
"Kiss it Better"- Rihanna - R3HAB Remix
LEGS: 1 minute each
Alternating curtsy lunges.
Slow squat jumps.
Booty lifts, lay down flat on floor and squeeze glutes up and down. SLOW.
Deep chair hold. Try on toes for an extra challenge.
"Easy Love"- Sigala
ARMS: 1 minute each
Alternating pushups. Wide & Tight arm.
Bridge dips. Feet flat, face hands toward booty and tricep dip to the beat.
Tiny front arm circles, Arms straight as can be and circle to front.
Crow Pose OR Handstand Push Ups. Be careful.
"Real Friends"- Kanye
CORE: 1 minute each
Plank hold with alternating shoulder taps.
V Sit with pulsing straight arms.
Full Sit Ups.
Side plank hold for 45 seconds each side.
"Intoxicated"- Martin Solveig & GTA
CARDIO: 1 minute each
Heel Taps. Add hop for a challenge.
Repeat each for 20 seconds each.
"Make it Work"- Rick Ross ft. Wale & Rick Ross
COOL-DOWN: 30 seconds each
(Stretch whatever you need here)
Right Lunge Stretch
Left Lunge Stretch
Lay on your back and slowly push up into a full wheel aka bridge.
Right & Left Cross-body arm stretch
Right & Left Triceps stretch
Right & Left Pigeon stretch
"Spiral"- Rebecca Clements
next is the most important piece of the "stay on your health grind while traveling" Puzzle. What to eat?
Our biggest food goal in the summer is to stay hydrated and eat foods that keep you fuller for longer without the bloat.
How are we going to do that you might ask? Let’s remove some of life’s natural bloaters - dairy, most gluten, and meat-based proteins. We created clean recipes at the amount of calories an active, female should be eating in a day (approximately 1800 calories). If you cannot prep these items, we put suggested meals to order that mimic the DIY versions.
Would rather get back on the wagon when you are not away? Go for it and try these tips and guidelines for an extra boost.
To really challenge yourself, try removing caffeine and alcohol from your diet (coffee, tea, soda) for 4-5 days at a time. This will help you lower any feelings of bloat and help balance your blood sugar
Strive to consume greater than or equal to 64-ounces of water. The menu is full of fresh fruits and vegetables increasing your fiber intake, water will help your digestive system work efficiently
Go plant-based for 5-days, remove all meat protein. You can keep fish and eggs. This will allow your digestive system to work efficiently and flush out toxins from any indulging.
Directions: In a large bowl, mix together rice, chia seeds, milk, cinnamon, vanilla, and honey. Cover and let sit overnight in the refrigerator. In the morning, mix pudding again and top with walnuts and berries, if desired.
1/2 cup cooked brown rice
2 tablespoons chia seeds
1/2 cup unsweetened rice or almond milk
1/4 teaspoon cinnamon
1 teaspoon raw honey or agave
2 tablespoons crushed walnuts
1/4 cup berries (optional)
Note for Breakfast! Can’t prep? Any acai or smoothie bowl will work, ask the waiter the ingredients, it should be mostly fruits, vegetables and limited dairy. Look for bowls that are almond milk based.
sweet green salad
Directions: To serve salad, toss salad greens and fruit with dressing. Sprinkle with sliced almonds. Serve immediately.
2 cups spinach greens
1/2 plum, sliced
1/2 peach, sliced
1/2 nectarine, sliced
2 tablespoons sliced almonds, toasted
2-tbs Balsamic Vinegar
Fresh squeezed half of lemon
Note for Lunch! Can’t prep? Visit Fresh U or any other salad to go restaurant and have them build it for you.
Whole Fruit with ¼-cup of raw, whole almonds, walnuts or cashews. Fruits can include: medium green apple, pear, nectarine, peach
1-Non-fat Greek Yogurt, with a small piece of fruit
Almonds (18-whole, raw) - don’t incorporate if you ate almonds earlier in the day
Grapefruit (pair with 16-pistachios, whole, raw)
½ of a cucumber sliced (pair with 2-tbs of hummus)
Celery sticks (pair with 2-tbs of almond butter)
Baby Carrots (12 raw)
Note for Snacks! Eat 1-2 per day depending on your hunger level.
Directions: Preheat broiler. Heat oil in a large nonstick skillet over medium-high heat. Combine first 8 ingredients, stirring well; sauté for 3 minutes. Stir in salsa and 1 tablespoon cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently. Working with the 2 tortillas, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 1/4 cup of mixture in the center of each tortilla; place each serving with 1-slice of avocado. Broil an additional 2 minutes. Serve immediately.
2 teaspoons EVOO
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
½-cup of black beans
½-cup chopped red onion
½-cup fresh corn kernels
½-cup chopped zucchini
½ cup salsa
1 tablespoons chopped fresh cilantro, divided
2 (6-inch) fat-free corn tortillas
2-slices of avocado