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Slide Through the Holidays!

by Valerie Waters, Celebrity Trainer and Founder of Valslide

There is no question that December is the busy season. More parties, more shopping, more list making, more baking. More of just about everything except time. But that doesn’t mean you put your fitness on hold.

You are committed. You like to live Beaming. But how do you fit it in when you’re traveling, stuck inside or just tight on time?

Here are my 4 tips to show you, you can stay fit through the holidays!

Think short and (not so) sweet. Studies show that Hiit (High intensity interval training) workouts are more effective than tradition long slow cardio, for fat burning. This works in our favor. Get it done, then you can shop!

Do a proper dynamic warm up and then set at timer for 20 seconds on and 10 seconds of rest. (Try the Gymboss app). Get ready to sweat in less than 15 min.

Valslide Reverse Lunge, Rt. Leg

Valslide Reverse Lunge, Left Leg

Valslide Side Lunge, Rt Leg

Valslide Side Lunge, Left Leg

Valslide Mountain Climbers

Valslide Knee Tucks

Valslide Bodysaw

Valslide Sliding Crunch

Valslide Leg Curl

Repeat 3 x.

Take it with you. All my clients know, you don’t leave your fitness to chance. Pack your Valslides and your Valband (mini band) and turn your hotel room into a proving ground! Valslides, slide (obviously), creating mild instability that causes your core to engage and your stabilizing muscles to work harder. It feels easier at first but not for long. Start with Valband side steps, 20 each way. Then some skater lunges and squat jumps, 20 of each. Then do this:

Valslide Sprinter Lunge (touch the floor) 10 ea leg

Valslide Reaching Side Lunge 20 ea way

Valslide Push up Flyes 10 (okay to modify by doing 1 arm at a time)

Valslide Cross Body Mountain Climbers

Valslide Upside Snow angel

Valslide Mini Pike

Repeat 3-4x

Do it anywhere Get creative with your holiday workouts. They are not confined to a gym or a yoga studio. If you are in a new city, a great way to see explore is on a run. Catch up with family or friends on a hike instead of a meal. If you do like the class format, take advantage of your new location or different schedule to try something slightly outside your box. Maybe it’s Cardio Barre or boxing class. If you are in a more remote area, if you have your Valslides and 6 square feet, you’re set!

Split it Up I do favor workouts of 45 to 60 minutes but when that’s not possible I think in chunks. 10 minutes of mobility work in the morning, 15 minute strength workout at lunch and then possibly some Commercial Break Abs while watching tv.

Short intense workouts do help you maintain your fitness but ever more important in my opinion is that they help keep the habit of working out. That way, resuming your regular workouts after the holidays doesn’t feel so daunting.

Enjoy the holiday season and know that staying fit is totally possible!

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5 Crucial Goal-Setting Tips for Fitness Success

by Fit Athletic

Keeping up a healthy lifestyle isn’t easy – if it was, everyone would do it. While many individuals are able to start up a quick-fix diet or workout routine and see results, few are able to maintain consistency over the long haul. Luckily, with some planning and dedication, you CAN increase your chances of making fitness a longstanding piece of your lifestyle. Here are five tips to help you stick to your new personal fitness goals:

1. Figure Out Your WHY.

Before determining how, it’s always helpful to first understand WHY you have a particular goal or wish in mind. Follow these simple steps: first, ask yourself “Why do I want to do X?” (for example – participate in a triathlon, lose 10 lbs., enter a fitness competition, etc.) Write down the first answer that comes to your mind. Step two – ask yourself “Why?” to that first answer. Repeat this sequence about five or six times until you get to the root reason for your particular goal. This process is helpful because our root reason for doing something is often much more profound than the surface outcome of your goal. Knowing the true reason for a goal will help you stick to it when the times get tough.

2. Create SMART Goals.

You have likely heard this piece of advice many times before, but the reason it’s so popular is because it works! A SMART goal is Specific, Measurable, Attainable, Realistic and Timely. This isn’t to say you shouldn’t “dream big” and push yourself outside your comfort zone, but it’s important to remember that several smaller SMART goals will propel you forward towards the bigger goals in the future.

3. Renew Your Passion.

There are bound to be moments when you feel fatigued or lacking in motivation. Luckily with our connected world, you have access to a plethora of free resources that can help continually renew your passion, and change up/improve your training techniques. Sign up for a challenging Spartan or silly obstacle race, try out a new fitness class or simply give a new workout or nutrition plan a shot. On the other hand, renewing your passion may mean disconnecting completely, or taking a solid break once in a while. Sometimes the mind and body need to take a step back and get back to your why, in order to feel renewed again.

4. Change When It Makes Sense.

There will come a time when you look at your life and realize you’re simply no longer who you used to be. This probably means your values have also shifted. This may mean that goals that took center stage before are no longer that important, or you are experiencing a “been there, done that” type feeling. When either of these situations happen, work on developing new fitness goals that get your adrenaline pumping again.

5. Never Ever Give Up.

As you continue pushing through your fitness goals, old or new, the most vital piece of advice is to never give up. This one is easier said than done, but remember: EVERYONE experiences struggles when it comes to healthy living whether they like to admit it or not, even health coaches. The lucky few who are able to break past hurdles & plateaus always find a way to reach success time and time agan. You can always find a way to keep on going. As the famous Japanese proverb states, “fall down seven times, get up eight.”

Long term fitness success will never be a linear path to glory, but with continual focus and effort you CAN make it happen!

Discover more at fitathletic.com

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5 tips to get back to your best after summer

by Valerie Waters, Celebrity Trainer

I grew up in Orange County, California and I spent my summers at 34th in Newport Beach. I loved my days there with the sun on my face (I know, my bad!) and my toes in the sand. But my favorite part was the ocean. I would spend hours swimming or surfing and come home tired, but happy. It’s many years later and I still have the same love for the beach and I still love Summer – all of it! I love the long days and the heat. I love the more relaxed schedule and the promise of it. I think of summer as the sexy season. But I love Fall for other reasons. I love the energy, the renewed commitment and the structure. For trainers, September is like January in that everyone is back and they are ready to go hard! They want to lose their summer fluff or detox from BBQ’s and cocktails. They’re ready for routine and I’m ready for them.

If you are want to up level your fitness or get red carpet ready, here my 5 tips for getting started.

1. Assess yourself before you wreck yourself.

We all need to pause sometimes and take a good look at how things are working. Our bodies, our lives, our relationships and our thoughts. All are worthy of a full assessment but for now, let’s talk about your body. How do you feel about it? How are you treating it? Is your current fitness plan working? Are you actually working it? Or did you allow yourself a little break over the summer?

Whether you have 5 lbs or 50 lbs to lose, all of my programs begin with me asking you to take a real hard look at where you’re at.  Not so you can say bad things to yourself or beat yourself up but so you can get real with what needs to change and why. Then hold some loving space to allow the change to happen.  So take some pictures in your bikini or workout clothes, weigh yourself and do measurements. You are about to change and you will want to look back and see how far you’ve come. I promise, you will thank me later.

2. Remove temptation.

It’s not unusual for “off limits” foods to find their way back to the kitchen. I have my clients do a kitchen purge and restock every season or at the start of a new program.

The act of gathering up the trigger food lurking in your cabinets and fridge and tossing it in the garbage is a huge momentum booster. Chips, cookies, pancake mix, gummy bears, instant oatmeal, cereal, typical peanut butter and packaged foods with words you can’t pronounce, all have to go. Get rid of the products with added sugar or white flour and remember, just because something is labeled fat free or gluten free, doesn’t mean it’s good for you.

Sometimes a food might not even be particularly bad but if you can’t stop at one serving size, it’s best to toss it for now. Why be tempted?

3. Commit to a routine or a program.

If Summer is about play and trying new things, Fall is about structure and routine. This helps us achieve our goals more easily by putting some things on automatic pilot. Whether you order a program online, sign up for a bootcamp, hire a trainer or commit to your yoga studio’s 30 day challenge, a program gives you structure. You follow the rules, put in the work and you will see results. This works infinitely better than winging it.

4. Put Your Uniform on.

Suit up. Get some new gear. It’s an easy mindset shift. You don’t need to spend a lot of money. A couple key pieces will do the trick. Getting new shoes or new leggings is like instant motivation.

Right now, I’m just loving my “fancy pants” and can’t believe I wore black almost my whole exercise life!!

5. Plan, prep and prepare! 

This how you make it happen. If you want to eat clean, stay on your healthy diet and be consistent with your workouts, planning and prepping is how it gets done. We don’t leave our nutrition to chance. Do a big meal prep on Sunday for the week. Wash and chop veggies as soon as you get home from the Farmer’s Market. Pack your lunch when you are cleaning up from dinner. If you aren’t much of a cook, you can still have your healthy salads and juices from Beaming in your fridge for that busy Monday. Write your workouts in your calendar. Pack your gym bag the night before. Carry water everywhere.

While I’m sure you have heard many of these tips before – the truth is that this is how fit people live! Come join our tribe. It’s not as hard as you think once you get some momentum! Xo

Valerie Waters is a celebrity trainer (with clients like Jennifer Garner, Elizabeth Berkley, Rachel Nichols and Poppy Montgomery), and creator of the Valslide. She lives in West LA, loves her dogs Cody and Lexi and can be seen working out at Equinox Santa Monica or picking up her Beaming on Montana!
Ready to get Red Carpet Ready!? Valerie’s next Red Carpet Ready Bootcamp is coming up on September 8, 2015. You can sign up here.

TMAC-Fitness

How I Went From Football & Finance To Yoga After Hitting Rock Bottom

By Todd McCullough, Founder of TMAC Fitness 

A good friend once told me, “We are the sum of our life’s experiences.”

I have found this to be true.

I’m from a small town on the border of Florida and Georgia, where life revolves around college football on Saturdays and Jesus on Sundays. I have pretty much dedicated my life to football and fitness.

My mantras were always something like, “Push those heavy weights,” or “Hit people real hard,” and of course, “Pray for strength to do it all over again tomorrow.”

My faith in God was my rock and before I knew it, I had achieved my childhood dream and became a starting linebacker for the University of Florida. #GoGators.

Fast-forward a few years later and I was living in Los Angeles and working as a Financial Advisor for Merrill Lynch. I was still pressing plates in the gym, but my body was killing me. The five surgeries and a few concussions I sustained over the years had taken a toll on my body. But still I had to sweat, so I kept going to the gym.

And sure, I had heard of low-impact forms of exercise like yoga, but my thoughts were always that it was where a bunch of hippie people gathered to do some stretching. I never thought it was something I could actually benefit from.

But when an attractive girl in Lululemon pants asked me to come to a class one day, I couldn’t help but say, “YES MA’AM!”

The first time I set foot inside that yoga studio I wore tennis shoes and my best North Florida wife-beater tank top. I remember when the overly happy girl at the front desk had asked me if I wanted a mat and a towel, I nearly scoffed at the idea that I might actually sweat.

“I will take the mat,” I replied with a slight grin, “but I doubt I will need a towel.” I thought to myself, I am an athlete! A towel for yoga? Please. Mistake number one.

When the teacher opened the door to the yoga room it was seemingly a mad race to get an ideal spot on the floor for their mats. These hippies are serious! 

And then as I got ready to lay my mat down, some dude half my size throws his mat down in the spot I was going for. Little man, I will smash you! Somewhat irritated, I moved to the other side of Lululemon girl who had invited me to class.

Once my spot was secure I surveyed the situation. I saw a little Buddha statue in the corner (whatever, he ain’t Jesus but its just one class) and I was pleasantly surprised by all the hot girls in the room. If only the boys back home knew about this! This was a much more ideal way to flirt with girls than at some dive bar over a few Bud Lights. I quickly realized that this yoga thing was heaven for a single guy like myself.

As I began to loosen up, feeling pretty confident about my new pickup spot, that’s when it came out of nowhere — almost as shocking as a blind side on the football field — and the class chanted a great big “OM.” What the hell was that?! I started to get really nervous and yes, I was afraid.

I thought for sure that this yoga thing was definitely some kind of pagan ritual. Was I dishonoring God?

Not soon after I went into full-on survival mode. I was sweating uncontrollably. Why didn’t I get that damn towel? How long can Lululemon girl hold this pose? Don’t quit before she does. Be a man! I also managed to sneak in a few prayers that I’d make it through the class in one piece.

After it was over, I took a quick inventory of the damage that had just occurred. But surprisingly, there wasn’t any. I was still unsure about the religious aspect of yoga, but my broken down football body felt great. So with that, I kept coming back for more.

Despite my newfound dedication to yoga, the years that followed were among the hardest of my life. I was laid off from Merrill Lynch during the financial crisis of 2008 and found myself couch surfing on low cash. Nothing I tried seemed to work. Every great idea I had to climb out of the hole I was in seemed to hit a wall. To say I was brought to my knees in tears only once is an understatement.

I can recall not being able to afford a plane ticket to attend the funeral of one of my best friends’ father when he passed away. It was a gut wrenching moment of self-doubt to say the least.

Have you ever had on of those? Where you find yourself standing on the cold tile of the bathroom floor, staring in the mirror dumbfounded, questioning not only your choices, but your resolve. Your very belief system. All I wanted to do was scream and punch my fist through a wall. How did I let myself get here? I was the one who was supposed to succeed!

My prayers become genuine cries out to God.

And during this difficult transition, yoga played a crucial role in turning my life back around. I would walk into class with the weight of the world on my shoulders, but for those 90 minutes all I could do was sweat and breathe.

Simply put, my faith and my yoga were the only things that kept me going. I had found a new mantra: “Sweat. Breathe. Connect.”

As I write this today, I could not imagine my life without my yoga practice. My faith is still as strong as ever and my body feels great. I even begin and end my day with an asana routine I developed myself. In the morning, I pray for strength and ask God for blessings to my friends and family, and to fill my cup so I can help others. And when I return to the mat in the evening, I thank God for giving me this day, and ask for his wisdom in the days to come.

After practicing for six years now, all I can really say is thank God for girls and thank God for Lululemon.

 

Photo Credit: Lucas Rossi

For more info on todd you can go to http://tmacfitness.com and follow todd @tmacfitness

(As originally seen on MindBodyGreen.com)

Sweat_Fitness

Why Sweating Is The Best Way To Get Rid Of Toxins

by Dr. Joel Kahn, Clinical Professor of Medicine at Wayne State University School of Medicine and Director of Cardiac Wellness, Michigan Healthcare Professionals PC

While most of us assume that sweating during a workout or in a sauna may be good for us, my hunch is that most of us don’t know why. The fact is, sweating is one of the best ways to remove toxins from our body and medical research can actually explain how this happens.

We live in a world where industrial toxins have become so prevalent that none of us are free of exposure. In fact, the umbilical cord blood of a newborn baby can be sampled and will reveal an average of over 200 synthetic chemicals, some of them with carcinogenic potential.

Heavy metals such as mercury, lead, cadmium and arsenic are abundant in our environment and endocrine disruptors such as phthalates and bisphenol A can be found in our blood and urine.

What does the science say about removing these risks to our health through our sweat pores?

1. Sweating can help eliminate phthalates.

Phthalates are used in plastic toys, cooking utensils, fragrances, nail polish, cosmetics and paints. Researchers in Canada examined blood, urine and sweat concentrations of various phthalates in 20 people. They found that the concentration of these chemicals was twice as high in sweat as in urine and suggested that perspiration may help eliminate of some toxic compounds.

2. Sweating can help eliminate BPA.

Bisphenol A (BPA) is widely used to make clear plastics but is also used in cash register receipts, water pipes, electronics, and eyeglass lenses. This compound has been known for years to have estrogenic properties and exposure to it has been linked to obesity, early puberty, sexual dysfunction, miscarriage. The same group of Canadian researchers found BPA in the sweat of 80% of subjects tested. Some of these people had no detectable levels in their blood or urine, which suggests that sweat was the best way to excrete stored bisphenol A.

3. Sweating can help eliminate heavy metals.

The heavy metals arsenic, cadmium, lead and mercury are confirmed or suspected carcinogens and are toxic in all sorts of ways to your body. They are known to harm the heart, brain, kidney, and immunological systems. Heavy metals are present in water, food, dental amalgams, cigarettes, and industrial emissions.

Studies show sweat can concentrate arsenic up to 10 times more than blood, cadmium up to 25 times more than blood, lead up to 300 times more than blood, and mercury somewhat more than blood, leading to effective elimination.

So how does this relate to you?

Sweating has been considered a therapy since the Roman baths, Aboriginal sweat lodges, Scandinavian saunas, and Turkish baths.

Recently, infrared saunas have become available that are cooler than other saunas but penetrate the skin deeper to promote sweating and toxin excretion.

As I review in detail in my book, a series of studies performed in Japan show that treatment with an infrared sauna, known as waon therapy, improves artery function and reduces the rate hospitalization and death in patients with heart disease.

Optimal health is in part a balance of toxin-toxout. In other words, you need to be aware of sources of toxicity (like those plastic water bottles), and you need a process to eliminate stored chemicals.

The Whole Heart Solution provides an overview of the most important environmental chemicals at home and work and offers strategies to help you eliminate them from your life to achieve optimal health.

It’s become trendy to see posts on social media declaring “too many people are counting calories and not enough are counting chemicals.”

Perhaps there are also not enough people sitting in saunas.

 

Dr. Kahn is a Clinical Professor of Medicine at Wayne State University School of Medicine and Director of Cardiac Wellness, Michigan Healthcare Professionals PC. He is a graduate Summa Cum Laude of the University of Michigan School of Medicine. He lectures widely on the cardiac benefits of vegan nutrition and mind body practices. He also writes for Readers Digest Magazine as the Holistic Heart Doc and his first book, The Whole Heart Solution, is available for sale now.

Follow Dr. Kahn: Facebook, Twitter, Instagram

(As originally seen on MindBodyGreen.com)

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Fueled by Plant-Based Protein

It’s true! You really can get enough protein from plants and more and more athletes are stepping up to advocate for plant-based diets and even saying they’re seeing their peak performance when they eliminate protein from animal products from their diets. Rich Roll, Author & Ultra-Distance Triathlete, says it best:

“We live in a society in which we have been mistakenly led to believe that meat and dairy products are the only source of dietary protein worthy of merit. Without copious amounts of animal protein, it’s impossible to be healthy, let alone perform as an athlete, train and race at your peak. The message is everywhere – from a recent high profile dairy lobby ad campaign pushing chocolate milk as the ultimate athletic recovery beverage to compelling food labels to a dizzying array of fitness expert testimonials. Protein, protein, protein — generally reinforced with the adage that more is better.

Whether you are a professional athlete or a couch potato, this hardened notion is so deeply ingrained into our collective belief system that to challenge its propriety is nothing short of anathema. But through direct experience I have come to believe that this pervasive notion is at best misleading, if not altogether utterly false, fueled by a well funded campaign of disinformation perpetuated by powerful and well-funded meat and dairy lobbies that have spent countless marketing dollars to convince society that we absolutely need these products to live. The animal protein push is not only based on lies, it’s killing us, luring us to feast on a rotunda of factory farmed, hormone and pesticide induced foods generally high in artery-clogging saturated fat, a significant contributing factor to our epidemic of heart disease and a number of many other congenital infirmities.”

Our Organic Plant-Based Superfood Protein is the perfect way to add protein and superfoods to your favorite smoothie, baked goods, and snacks. Loaded with organic superfoods like hemp, chia, pea protein, brown rice protein – it’s healthy, easy, and delicious way of getting superfoods in every scoop to power your workout. Shop our Superfood Protein with Greens or with Vanilla.

 

To read the entire article from Rich Roll click here.

 

DylnInspired_Activewear

A Brand Passionate About You—About Health

by DYLN Inspired Founder, Dorian Ayres

Three years ago as I was finishing college I was confronted with a choice that we all come across with at least several times during our lifetime—what next?  After spending several years captivated by my personal health transformation through yoga, diet, alternative medicine, ranging from Traditional Chinese Medicine, Ayurveda to the basic importance empowering your body to be the healer, and the fundamentals of freedom and how it relates to our bodies and the health revolution happening right now across the globe, a clear vision had materialized to create DYLN Inspired®.  This name was chosen in remembrance of my brother Dylan.

The inspiration behind DYLN Inspired was to find synergy between health, fitness and products—activewear and accessories—that we now so commonly use in this journey toward a healthier and more active lifestyle.  We essentially wanted to bridge the gap between fitness and wellness through innovation, technology, and design.  We started in developing a revolutionary fabric technology, VitaPearl®, where we take a synergistic blend of nano-sized minerals and elements and permanently embed them directly into the structure of our yarns and fibers used to create our fabric. The synergistic nanotechnology used in DYLN Inspired’s VitaPearl fabric was developed to generate far-infrared, which is a very specific naturally occurring wavelength just outside the visible light spectrum. Far-infrared energy is widely recognized for its positive effects on the human body, such as:

  • Promoting circulation,
  • Increasing muscle and tissue oxygenation,
  • Cell optimization, and
  • Regulating body temperature.

In addition to the far-infrared, our fabric incorporates a unique blend of natural and synthetic fibers to combine nature with performance.  One of which contains nano-pearls embedded within a natural viscose fiber, to give our fabric and activewear unparalleled softness and comfort to be experienced throughout any activity or occasion.  Using the VitaPearl fabric we designed and developed a complete women’s activewear collection with over a dozen styles and numerous color offerings.

Using thermography and live blood microscopy, we were able to test the effects of our activewear and VitaPearl fabric and on the human body.  Thermography, also known as Medical Thermal Imagery, is used to detect functional health, imbalances, inflammation, and other ailments.  It is now also used as an alternative to screen for breast cancer, as there is absolutely no side effects in comparison to mammograms, which emit harmful radiation.  Test subjects were tested before wearing DYLN Inspired apparel, known as the ‘baseline,’ and immediately after 30 minutes of wearing a DYLN Inspired top and bottom.  No physical activity was performed during the testing period.

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In all the test subjects, we noticed a significant decrease in varicosity within the areas of noticeable inflammation signifying an increase in circulation.  Furthermore, the effects of the activewear can be seen using live blood microscopy by detecting the changes on the cellular level, specifically the red blood cells.

DYLN Inspired was created to be a brand to empower our health and wellbeing, not just through apparel but also through the most vital essence—water. We have designed and developed a vortex-inspired portable water bottle made from food-grade stainless steel that incorporates our VitaBeads™, made from the same nanotechnology used within our fabric, within a diffuser placed inside the bottom the bottle.  The VitaBeads within the DYLN Living Water Bottle interacts with the water to increase the pH of the water to create alkaline water, microclusters the water molecules for more effective hydration, and reduces the OPR (Oxidation Reduction Potential) to a negative level to give the water anti-oxidant properties.  The purpose of the water bottle is to allow anyone to have eco-friendly way to create alkaline ‘living’ water wherever they are to effectually hydrate.  The Living Water Bottle is in the final stages of development and is now available for pre-order through our website.

The foundation has been set for DYLN Inspired.  And as we move forward, we continue to have product innovation, technology, and health be our motivational and fundamental drivers.  Learn more by visiting our website, www.dylninspired.com.

SAVE 20% with code BEAMING at checkout! 

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Holiday Survival Guide

We’re a day away from December and the holiday season has officially begun. Thanksgiving has past and left us full bellied and jolly with a look forward at the winter road paved in holiday treats, cocktails, and foodie-forgiving stretch pants and bulky tops. This is one of the hardest times of the year to stay on track, and it may take a little extra effort on your part to set yourself for staying healthy and vibrant over the holidays. Our goal at Beaming is to help support you through this ‘season of temptation’ with a season of simplistic health, swoon-worthy sips, and overall health and well-being.

Follow our Holiday Survival Guide to effortlessly stay on top of your health while keeping your cravings curbed and sweet tooth satisfied all winter long.

Drink half your body weight in ounces of water DAILY.  Hunger is most often mistaken for thirst. Stay hydrated this season so you aren’t fooled into tempting holiday fare when you truly don’t have stomach hunger. Start each morning with a tall glass of lemon water to alkalize your body and keep sipping your H2O throughout the day.

Drink a green juice a day – the more greens the better. Remember, green means alkaline and helps to reduce inflammation. It also helps to nourish your cells which is even more important during times of depletion. If you juice at home, think kale, cucumber, celery, spinach, turmeric and ginger (and whatever other greens you can find or enjoy) with a touch of green or red apple or pear. Apples and pears are lower glycemic and therefore won’t spike insulin levels. But remember to minimize how much fruit you use to less than 1 apple per 16-20 oz.   Or stop by Beaming and stock up on our cold pressed green juices such as Beaming Zing with e3live, Balanced Green or Pure Green.

Eat Only Whole Foods: Fresh & Unprocessed. Resist pretty packages and savvy marketing – these products are typically filled with cheap, low-grade ingredients.

Enjoy herbal teas. Consider carrying a thermos with you. As long as it’s not caffeinated it can count toward your daily water intake. In addition, herbal teas will help curb your appetite which is another bonus for minimizing the holiday snacking temptations.

Enjoy a superfood smoothie daily as a meal replacement to get your fill of immunity & energy boosting superfoods. You can pick up Beaming’s delicious superfood plant based protein powder or superfood smoothie blend on line or at Beaming Del Mar. Blend up our own creation or pick from our expansive menu of nutrient dense smoothies at Beaming.

Eat your largest meal of the day at lunch and eat light at night. That’s not to say that your lunch should be so big and heavy it puts you to sleep, but your digestive fire is hotter during the day than at night. Dinner should be supplemental to lunch. Keep your dinner light (like soups) and eat early enough so you aren’t trying to digest your last meal at bedtime.

Go light at happy hour. Who said you had to have a cocktail? Enjoy a Kombucha, a sparkling water with a twist of lime or slice of fresh orange, or create your own happy hour mocktail from rosemary, pomegranate arils, and sparkling water. Serve in your favorite cocktail glass with a large square ice cube. Our Electrolyte Elixir is a great mocktail option with alkaline water, coconut water, MSM, ginger, lemon, cayenne and other superfoods to hydrate and balance. It also happens to be really good with alcohol should you want a healthier cocktail J

 Limit the caffeine. Caffeine is acidic and causing your bones to leach the very minerals you are working hard to supplement and it creates unsightly inflammation in your body. If kicking coffee seems daunting, switch to green tea or yerba mate, which is less acidic in your body.

Keep your body moving. You were given great legs, hips and a bootie so let’s use them! Go for a hike or vigorous walk and breathe in some fresh air. Grab a friend and gab as you go, or simply spend time in self-exploration, but get your body parts moving to increase blood flow and maximize detoxification.

Take just 5 minutes today and boost your mood

Feeling stuck in your head and not in your body? Feeling grumpy, tired, stressed, nervous or in a funk?

Check out Shay Kostabi’s 5 Minute Mood Booster workout video and get ready to “Shaykitup” and give yourself a quick & easy jump start every day!

This is a great workout that you can do anywhere. All you need is a few minutes and your favorite tunes.

Elevate your heart rate, release some good endorphins, get your oxygen flowing and after 5 minutes you’ll be feeling ready for the day!

See the video on our Facebook page!

 

 

About Shay Kostabi – @shaykostabi

Originally a dancer, Shay’s teaching method combines her natural rhythm and athleticism. Her workouts are filled with creative, dynamic movement with challenging, functional exercises, designed to cultivate both strength and grace. Shay is a bi-coastal Master Trainer for Flybarre at Flywheel Sports and at ReXist360 Training Systems in NYC.

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Why Diets Don’t Work: 7 Easy Tips to Lose Weight Naturally

As a nutritionist and wellness coach, 90% of the clients that come to see me have weight loss as their primary goal.  In spite of the countless diets, books and programs that are on the market, most people struggle with losing weight and even more, with keeping it off.

The reason most diets don’t work is because they’re based on deprivation.  As soon as you stop, you go back to your old eating habits and crave things like chocolate, pizza, pasta and wine.  Diets also don’t address underlying issues in our body, such as hormonal imbalance, blood sugar fluctuations and inflammation.  Most importantly, they don’t show you how to change your relationship with food and your body so you have the tools to deal with stress, cravings and emotional eating.

A natural and holistic approach to weight loss is effective because it restores balance in the body, improves your metabolism, allows you to feel satisfied rather than hungry, and creates healthy habits that will help you maintain your weight loss and get permanent results.

With warmer weather on the way, weight loss is on everyone’s mind so I wanted to share some of my favorite tips to help you lose weight… without dieting.

1. Eat more food

It sounds crazy, but you have to eat to lose weight.  Most clients I see don’t eat enough throughout the day, which slows metabolism and fat burning, and leads to over-eating in the evenings.  It’s one of the reasons I love the Beaming food-based cleanse programs.  A cleanse is a great way to reset your eating habits, but liquid-only cleanses don’t provide enough calories or fiber, which can slow metabolism and spike blood sugars – the last thing you want when you’re trying to lose weight.

2. Drink more water

You’ve heard this one a million times, but most of us still don’t drink enough water.  It sounds simple but hydration is one of the most important factors in weight loss and the most over-looked.

It’s easy to lose track and overestimate how much water we drink throughout the day, so the best way to ensure you’re getting enough is to fill up a 1 liter bottle and carry it with you – your desk, car and meetings – and make sure to refill at least once during the day. That way you can be sure to get approximately 2L for the day and you’re less likely to lose count with single glasses.

3. Get more sleep

Sleep is another critical component to weight loss that is often over-looked.  It impacts our hormones as well as our hunger cravings.  When you don’t get enough sleep, your cortisol levels are raised which affects your ability to burn fat.  When you’re tired, your body starts to crave carbs and sugar because they are the quickest source of energy.

The goal is to get approximately 7-8 hours each night.  The timing of your sleep is also important.   Melatonin production (our sleep hormone) is highest between 10pm and 2am.  Melatonin triggers the production of growth hormone (our anti-aging hormone) which is responsible for cellular regeneration while we sleep.  If you want to look and feel youthful and radiant, you want more growth hormone!  As a rule of thumb, try to go to bed by 11pm at the latest to maximize your hormone production during sleep.

4. Fill your plate with at least 70% plant-based foods

When you eat more plants, you naturally reduce your caloric intake because you’re eating low calorie, nutrient dense foods that are full of essential vitamins, minerals and fiber.  This keeps you fuller longer and adds volume, variety and color to your plate.

Whether you’re vegetarian, vegan or carnivore, everyone needs to eat more plants!  Especially dark leafy greens and bright colorful veggies like peppers, beets, tomatoes and carrots.  If you can’t get enough in your meals, you can supplement with fresh pressed green juices or superfood green powders like Beaming’s Superfood Smoothie Blend and our Organic Superfood Protein Blend with Greens.

5. Eat protein at every meal and snack

Protein fuels your muscles, and more muscle mass means better fat burning.  Having protein at every meal and snack is essential to balance your blood sugar, curb cravings and keep you feeling full longer.  Even if you eat animal protein such organic eggs, chicken or non-farmed fish, everyone can benefit from adding plant-based sources of protein such as beans, legumes, nuts, chia and hemp seeds, and quinoa.  They don’t contain saturated fats, and provide you with vital nutrients such as fiber, essential vitamins and minerals.

6. Avoid chemicals

Chemicals and preservatives are not only bad for your health, but for your waistline too!  Many chemicals are hormone disruptors that can wreak havoc on your metabolism over time, such as BPA in plastic bottles, BHA in artificial colors, parabens in cosmetics, and hormones in non-organic animal products.

Some ingredients such as artificial sweeteners and high fructose corn syrup have been shown to affect hunger and satiety signals by interfering with leptin (the hormone which helps you feel full) and grehlin (the hormone which creates hunger signal) production.  Artificial sweeteners decrease the body’s sensitivity to leptin and trigger production of grehlin, so you’re less likely to feel full and satisfied, and end up craving more sugar.

7. Eat more fats

Contrary to all the low-fat and non-fat products that bombard us in marketing campaigns, your body actually needs fat to lose fat.  Healthy fats reduce inflammation in the body and increase our metabolism.  They also keep our skin soft and youthful.  The key is getting the right kind of fats.  You want to limit saturated fats that are typically found in animal products like red meat, butter and dairy.  Small amounts are okay if you have dairy in your diet, however what you want to focus on are the plant-based fats.  These are found in nuts (almonds, walnuts, brazil nuts), seeds (chia, hemp, flax), oils (flax, olive, coconut) as well as avocadoes.  Fresh, non-farmed fish are also a good source of omega3 fats.

 

It can be tempting to follow the latest diet or fad that promises quick and significant weight loss.  Believe me, I’ve been there!  The problem is that these diets rarely result in permanent results and you find yourself right back where you started, feeling frustrated and disappointed.

A natural approach to weight loss will ensure you can keep the weight off, and more importantly, it creates long-lasting health benefits and a greater sense of well-being.

 

About Victoria:

Victoria Bailey is a Certified Nutritionist, Wellness Coach and Weight Loss Expert, passionate about helping women and men transform their body, lifestyle and relationship with food through a holistic mind and body approach.   Connect with Victoria on Facebook and her website  www.victoriabaileywellness.com.