We don't know about you, but 2019 has started off with a bang! New clients, job promotions, more classes, more deadlines....more, more more.....it's no wonder that we get a little stressed and overwhelmed every now and then.
We have several ways we like to relieve stress, most of which involve getting outside. For Wes, that usually includes gardening and for me, a pool or beach will do the trick. Unfortunately, we can't always escape to our stress-free happy places because of jobs and family obligations, so in honor of April being National Stress Awareness Month, we decided to ask...more
As any good cyclist knows, you have to be prepared for anything. That’s why the pockets of my jersey always contain the following “essentials:”
· A protein bar and Stingers for fuel.
· Gum because my mouth gets dry—and because I’m addicted to chewing gum!
· My cell phone for obvious reasons.
· Cash, Debit Card and ID in case of emergency
Annnnnd, (much to the amusement of my BodyArchitecture teammates) I will ALWAYS have my silver tube of La Prarie “Almost Pink” lipstick—not only does it keep my lips hydrated and prevent chapping in strong...more
As someone who is easily bored and fears complacency, I also have a strong fear of change—which is a dichotomy in and of itself. To be clear, if I initiate the change—I’m cool. But if something changes dues to natural evolution or decisions made by someone else, I freak out a little. I realize it is largely due to my anxiety—but it actually affects me physically---I get knots in my stomach, I lose sleep, and I have a general feeling of unease that’s palpable and radiates off of me, making me a little “challenging” to be around.
For the past six months I’ve...more
Between the two of us we probably have more gym bags than is absolutely necessary---but what can we say? Different bags serve different functions. Plus, we both carry A LOT of stuff including several costume changes and at least two pairs of shoes (one cycle, one training or running) so we need bags that can handle all that, plus grooming essentials, laptops and more.
My latest find is one I first discovered on one of those random Instagram ads that appear on your timeline for the New York based company, Caraa....more
So by now y’all know my weakness is sweets—I rarely turn down a cookie or brownie because life is short, chocolate is good, and I believe in moderation. Normally, it really isn’t an issue due to my activity level. But since being sidelined for about six months, I’ve not been able to indulge as freely as I’d like—which I realized the hard way after my favorite skinny jeans “shrunk” a little.
I recently jumped back on the macro train to get a handle on the balance between less activity and my love of food—basically to keep myself a little more accountable. So...more
Q&A With Registered Dietitian Nutritionist Angela Aladjem
March is National Nutrition Month, and we can’t think of a better time to take a serious look at our eating habits—especially with swimsuit season right around the corner. When it comes to health and fitness, the simple truth is that you can’t outrun a bad diet. But between macros, Keto, Paleo, Vegan and all the other diet trends du jour it can be overwhelming to know what to eat to meet your goals—but it doesn’t have to be. We asked Angela Aladjem, Registered Dietitian Nutritionist with...more
With two months of a new year under our belts, you may have noticed that the waitlists for your favorite studio classes are shorter (or nonexistent), or that the crowd as the gym has thinned out. Hopefully, if you are reading this you are still on track—but it’s not uncommon for people to lose sight of their goals a couple of months into the year. It makes us wonder—why do some people succeed while others don’t? What is the common denominator? If you follow us regularly, you know that we are very curious about what makes some people carry on despite the odds, while others give up at the...more
When I was in jr high school I idolized Madonna. To me, she was the essence of IDGAF cool. Soooo, like every other teen girl in the 80s, I permed my hair and tied it up in big floppy bows. I stacked black rubber bracelets up both of my arms. I wore leggings with tube skirts and denim jackets. I tried desperately to capture the essence of “cool” that Madonna so effortlessly projected until one day I realized that it wasn’t her clothing that made Madonna cool---it was her spirit. Her creativity. She had put the originality into those wardrobe choices (ok maybe a stylist did), but I had...more
So if you read this blog with any regularity, you know that neither Wes nor I really know our way around a kitchen. Fortunately, both his partner and my husband are excellent cooks and actually enjoy it, so we’re covered!
Recently, however, I’ve been experimenting with meal prepping because when I come home from a workout hangry, and my hubby isn’t around to whip something up, I will default to the quickest thing I can get my hands on, which (I’m ashamed to admit) is often cereal—not the best choice for a post workout meal.
…is what Mona Saenz made when she was diagnosed with Graves Disease in 2012. The disease had already taken a major toll on Saenz’s body by the time she was diagnosed, and surgery was inevitable. In spring of 2013, just four months after giving birth to a son, Saenz entered the hospital for a thyroidectomy. What should have been a simple procedure and an overnight stay turned into a month in ICU. Saenz’s body began to shut down. She couldn’t walk, or talk. At one point she was administered her last rites. It wasn’t until her primary physician forced her medical team to change her protocol...more
…is that it is never easy. I have a client who came to me about six months ago, overweight and ready to take control of her life and health. Since committing to herself, she has put in hours of work, stayed focused, determined and (most importantly) positive in her quest to lose weight and lead a healthy, active life. Her progress is visible and impressive, so when a “friend” suggested they go shopping together once she “lost some more weight,” instead of celebrating the progress she had already made, my client was a little hurt and confused.
Sadly, this is...more
Streaming workouts from the comfort of your own home is one of the hottest fitness trends that shows no signs of slowing down. Leading the trend is Peloton with their coveted state of the art stationary bikes and treadmills featuring large screens that let you stream live or on-demand classes anywhere, any time.
As an avid indoor cyclist and cycle instructor, I’ve been curious. I’m a highly competitive person who thrives on the energy of a dark cycle studio filled with sweaty bodies, so I wondered how taking a virtual cycle class at home alone would work for...more
If you (like us) require several “costume changes” to get through your day, you (like us) probably have a lot of bags to hold all your stuff. We may have a slight addiction to bags, but we couldn’t help but pick up one more when we saw these cute, colorful designs from Delgado NYC. Created to organize your “daily junk” and be easy to spot in the abyss of your gym bag they are one of our new favorite things.
We sat down with the Texas born designer Jerry Delgado (who “daylights” in financial services marketing) for a Q& A—check it out below
With New Year's resolutions in full effect I’m sure a lot of us are paying closer attention to what we’re eating, For me, that means trying to minimize the amount of processed sugars I consume. I have a very sensitive stomach and exposing it to gluten, dairy and artificial sugars creates a domino effect of negative consequences that I despise dealing with. Because of this I have to really watch what I eat, but on the flip side it sparks my interest in finding new foods that are nutritious, tasty and won’t cause an eruption in my stomach.
My partner is the general manager in training...more
I'll be the first to admit that I have an addiction to luxury sports brands. I believe you get what you pay for and if it's going to affect my body and its performance, I want the best. My interest lately is athletic footwear. I enjoy shoes that are both functional and fashionable, allowing me to share some of my personal flair and style through the design.
For the past few months I've been curious about the APL brand that I spotted on the Lululemon website. What intrigued me is why Lululemon would sell a brand that wasn't their own. I figured it must be an incredible shoe, but at...more
One of the biggest mistakes we see people make when it comes to getting their diets in check is jumping on the latest fad bandwagon in an effort to find that magic bullet for weight loss---especially this time of year! In an effort to kick-start their resolutions, people tend to go on highly restrictive diets without researching whether or not the plan is sustainable—or even healthy for that matter. The bottom line is that there is no “quick fix” to a healthy lifestyle. You have to put in the work—and you have to make it work for...more
Ask anyone who my favorite female artist is and they’d probably say Madonna. But while it’s true that I’ve been a Madonna SUPER FAN since she first burst on the scene in all her rebellious 80s glory, the correct answer to that question is actually Alanis Morissette. The woman is a poet and a lyrical genius. Her songs come from such an honest place and speak to everything from feminine power and strength to heartache, redemption, anger, peace and happiness in a way that has always resonated deeply with me. And her public quest for balance, her struggles with depression, anxiety, and letting...more
Happy New Year! We know that many of you have made resolutions for things you want to accomplish in 2019--and we have too. In this month's He Said/She Said, we're sharing three of our resolutions and the steps we are taking to make them a reality. We invite you to share yours in the comments and if we can help you reach any of them, please let us know--let's make this our best year ever!more
We’ve made our list, checked it twice, and now we’re bringing it to you! It’s time for the 2018 edition of our 12 Days of Fitmas Gift Guide filled with fabulous gift ideas for the fitness fanatics on your list.
The best part? Many of these gifts are available at a special discount just for BA readers from now through Dec 25. Because it’s fun to give—but receiving is pretty great too! Merry Christmas!more
When you run and cycle as much as we do, you can get some pretty sore feet. Last summer Wes tried the OOFOS sandals (see his review here) and raved about them so much that he got me hooked on them too. But as cute and comfy as my pink sandals are, they don’t make much sense when it gets this cold outside. But then I stumbled into Fleet Feet Sports at the Quarry earlier this week and discovered OOFOS newest style—and OOMG! No really, it’s called...more
Whether it’s a buffet of sweets and treats at your office party, your mom’s famous tamales at your family gathering, or cocktails at your girl’s night out, the holidays are filled with about a million ways to find yourself on the naughty list when it comes to eating healthy. But just because you can doesn’t mean you should. Don’t destroy in a month what you’ve worked hard for all year. Here are a few of our strategies for staying on track and enjoying happy, healthier holidays.more
If there's one thing I've learned about fitness clothing and accessories it's that paying the premium for higher quality is always better. My obsession with high end workout gear started six years ago when my partner introduced me to Lululemon---four bags and countless shorts and shirts later it's still one of my favorite brands.
Between teaching fitness classes, personal training, and my own workouts, I pretty much carry one or two gym bags with me at all times, which means they get thrown around in and out of my truck on a daily basis. One bag usually houses my work...more
If you’ve been following us long enough, you know that we have been fans of Rise Up Acai Bowls since they were in a tiny airstream trailer on Broadway. We knew then that they wouldn’t be there for long—and we were right! Rise Up moved on up Broadway into Alamo Heights, with a spacious, simple restaurant where you can find us post cycle class at least once a week enjoying one of their delicious bowls (the AB is my fave) or smoothies.
Now they are growing again, bring their goodness into North San Antonio with a second location at 18730...more
What do you get when science meets sweat? You get a line of products designed for an active lifestyle that aim to prepare, support, and enhance not only your performance, but your cool down and recovery time as well. The formulas contain anti-inflammatory ingredients, time-released cooling and refreshing properties, and even electrolytes--all things an active individual needs.
We put a few of them to the test recently and our favorites included the no-rinse Power Shower, the Lip Quench Electrolyte Balm with SPF 25, and the Hydra Drench Refreshing Facial Mist for a post workout glow...more
When I was a kid, I had a lot of irrational fears. For starters, I was convinced that my stuffed animals came to life at night while I slept. I was also terrified of witches (thanks to the The Wizard of Oz), ghosts, clowns, spiders, tornados (again, thanks Wizard of Oz)…the list goes on and on. Maybe because I was an only child with an overactive imagination, but I could freak myself out on a pretty regular basis.
Today, I still avoid clowns and spiders, but my other childhood fears have given way to bigger, more grown up concerns. Fear of failure is a huge...more
Queso, guacamole and salsa were staples at every family gathering I had growing up. These dips not only taste amazing, but so many of my favorite conversations originated around the dip bowls. So you can imagine how things changed when I became lactose intolerant shortly after my 30th birthday.
For the past five years I've dealt with the repercussions of eating queso, until two weeks ago when my partner brought home the solution---cashew queso "Mild Nacho" by Siete.
Not only does this...more
We don't know about you, but we'd never sit down and eat an entire candy bar----yet somehow we have no problem eating enough "minis" this time of year to equate to a full size and then some.
The struggle is real when it comes to the "fun" sized treats that go hand-in-hand with Halloween.
But before you treat yourself, take a look below and make sure you aren't being tricked into thinking that those "mini" calories don't count.more
So tell us what you want, what you really, really want...for breakfast. After one bite of these Ginger Pumpkin Spice Pancakes we're pretty sure you won't want anything else!
Get ready to spice up your mornings with this protein packed breakfast that's filled with all the flavors of fall. Easy to make with Kodiak Cakes Pumpkin Flax Flapjack Mix, milk, eggs, pumpkin puree and spices. Delicious!
Get the recipe HERE.more
I should preface this post with the fact that I am the person those “As Seen On TV” products and middle of the night infomercials are geared towards. I am a total sucker for the latest and greatest product on the Gram or my Facebook Feed. If it promises to make my eyelashes longer, my lips fuller, my neck firmer…..or turn out a perfectly hard boiled egg in the microwave-- I’m sold. Sadly, most of these impulse purchases wind up in my cosmetic graveyard or kitchen junk drawer because they didn’t live up to the hype. So when I saw this...more
We love S'well bottles for their easy to handle design and the way they keep our water ice cold during a workout.
But we've never been able to use them on our outdoor activities due to the fact that it is REALLY inconvenient to unscrew that cap in the middle of run, and nearly impossible on an outdoor bike ride.
That's why we are SUPER excited about the new S'well Sports line that features a "soft touch" texture, cool ombre designs and yes, FINALLY an easy to pop top for instant hydration on...more
You know I'm always looking for fitness gear that allows me to express both my personal style and my values, so I was excited when I came across "OUT-FIT". This athletic line is founded on, "The mission of encouraging athletes to achieve extraordinary physical goals while maintaining mental health and promoting social equality.".
Not only is this line creating awareness for the LGBTQ community, but it's doing it in a positive way---by empowering athletes to stay fit while being out and proud.
I ordered the PROUD tank...more
October is National Breast Cancer Awareness Month and some of our favorite fitness companies are thinking pink with products inspired by or designed to support the research and funding needed to put an end to this devastating disease that affects one in every eight women. Here are a few of our favorites.more
For the past three years I've used Beats Powerbeats wireless earphones to deliver the soundtrack for my workouts. What I love most about them is the sound quality---it's very clear and delivers a great balance of bass and treble. However, what I don't like about them is the overall durability. Within less than three years I've had to purchase two new sets because they fell apart.
When my second pair of Beats gave out, I started researching alternatives, including true wireless earphones with no strings holding the...more
Anyone who knows me at all will tell you I have a strong fear of complacency. Of being sidelined. Of watching the game from the safety of the bleachers. There’s this voice inside of me that constantly reminds me that we only get one shot at life—and it gets louder with each passing year. In a way, it’s a good thing, because it drives my “why not” attitude and encourages me to try anything and everything that interests me. But it can also be a bad thing because that passion can lead to over-scheduling, and a frazzled, harried lifestyle as I try to make space for everything and everyone I...more
For someone who is always on the go I need to plan what my meals and snacks are ahead of time to avoid making a quick and potentially bad decision. I'm fortunate that my partner works for Central Market and is exposed to a variety of nutritious foods that I get to try. He know's I'm a sucker for nutritional bars, trail mixes and snacks in general, so over the past few months he's shared a few new products with me.
The snacks listed below are not only savory, sweet and delicious but they're healthy and filling. Pick them up at...more
... with one of our favorite current reads, "Girl, Wash Your Face," by Rachel Hollis.
You might be surprised to learn that this lifestyle expert and founder of "The Chick Site" has insecurities like everyone else, but she does, and she addresses them in a way that is both hilarious and heartwarming.
Reading this book is like having a good chat with your bestie and is great for giving you some perspective on those days when you're feeling a little "less than" or "not good enough."more
Nothing drives a workout like good music. That's why, as cycle instructors, we are always looking for tunes that get us (and you) in the mood to sweat.
Every month, we are going to be sharing some of our playlist picks with you via our BodyArchitecture Spotify account.
From current hits to our go-to, all time favorite jams, these are the songs that help us power through a 50 minute class--and we hope they do the same for you! Check 'em out at the link below, and tell us some of your faves too--we'll try and work them in!
There are two things we love: a good sweat and a good meal ---usually one right after the other. When we are hangry there’s no time to shower—we want food and we want it fast! We typically stuff our sweaty clothes in our gym bags, throw on something dry, and hustle to the nearest brunch spot. That’s why we rely heavily on body wipes, sprays and spritzes---we don’t want everyone else in the restaurant to lose their appetites while we satisfy ours.
We’ve told you about some of our go-to brands, but while shopping at Two Old Hippies in...more
When shopping for new workout clothes, you've probably noticed tights, shorts, and shirts labeled "compression." But do you know what that means or why it matters? As the names suggests, compression clothing is designed to squeeze the muscles, holding them in place and increase blood flow. Why does that matter? Some companies claim it can improve your athletic performance and endurance, but that has not been scientifically proven. In fact,...more
When it comes to getting your workout on, it’s not enough anymore to just show up and sweat---you have to show up, sweat, and look damn good doing it! For the past few years athletic wear has been having its moment and it doesn’t show any signs of slowing down.
Gone are the days of oversized tee shirts, gym shorts and scrunchies and in their place are styles so fashion forward it’s sometimes hard to tell the difference between a health club and a night club. However, just because the lines between workout wear and street wear are getting blurrier, remember it IS still a gym and you...more
I recently heard someone complain that, although she was hitting 10,000 steps a day on her fitness tracker, she wasn’t losing as much weight as she wanted. She’s not alone. Many people are under the misconception that 10,000 steps is the magic number for weight loss. And while it’s true that fitness trackers offer a certain level of accountability and awareness, there are other “steps” you have to take to reach your weight loss goals.
According to experts, the 10,000 steps concept came from the name of a Japanese pedometer developed in the 1960s--- “The...more
If your Fourth of July plans include hitting the gym, do it in patriotic style! Two of our favorite brands for "theme" tights, Goldsheep, and Terez,both have All-American collections that are hotter than a firework.
We love the star-spangled, "USA All The Way" (Terez), and the black and gold "Sparkle For Me," (Goldsheep). Let freedom and fashion ring!more
Ladies, if you’ve ever stuffed your keys, credit cards, or phone down the front of your sports bra during a run or workout you know that:
It’s kind of gross when you pull out a sweat covered credit card to pay for that post run smoothie.
It can give you an odd looking, “third boob” silhouette.
I’m kind of a “less is more” girl when I’m getting my sweat on outdoors (especially in the Texas heat), and I find arm bands and running belts annoying. Fortunately, some of...more
Happy Father's Day to all the dads out there--especially our own. We wouldn't be who we are without their constant love, support, and advice. To honor our dads on their special day, we thought it'd be fun to share the best piece of advice they've ever given us---and we invite you to do the same!more
We spend a lot of time going from gym to work (and back again) and we are always looking for products that make our lives a little easier. Bonus points if said product doesn’t take up a lot of valuable gym bag real estate. And double bonus if it does double duty!! Last week I discovered three new, can’t live without products that meet the criteria. Check them out below, and have a great weekend!
Just in time for National Running Day on June 6, the Austin based company Outdoor Voices has rolled out a new line of running gear for both men and women. Designed with fashion and function in mind, the collection features two new lightweight, fast-drying fabrics, LightSpeed and Ecomesh, that keep you feeling as cool as you look. Besides the stylish tanks, shirts, skorts, and shorts, the line features the...more
Happy PRIDE month y’all! Whether you are a proud member of the LGBTQ community like Wes, or a straight ally like Bonny, this is the month to let love rule! We’ve rounded up some of the best and brightest clothing and accessories under the rainbow, perfect for letting your true colors shine at all your favorite Pride events!
W & Bmore
With father’s day only a few weeks away it’s time to start thinking about gifts for your fit and fabulous father. What better way of showing your love for him than getting him something that can help keep him healthy and motivated? Check out a few of our favorite items and let the husbands and fathers in your life know how much they really mean to you.more
A few weeks ago during a session with my personal trainer (yes, even trainers need someone to push us) he increased the weight selection to a level that I wasn’t quite ready for. From the moment I started my first set I felt tension in my lower and mid back, but because I’m hard headed and didn’t want to quit, I let my ego get the best of me and pushed through my three sets.
About three days later, while seated at my desk, I started to experience a mild pain in my mid back that increased dramatically to the point that I couldn’t take a deep breath. The fact...more
One of the questions we get a lot from our clients, riders, (and sometimes strangers) is what do we eat. So here’s the thing—we are NOT nutritionists and we both lead super active lives. But, since we’ve had so many requests lately, we thought we’d give you a glimpse into what a TYPICAL day might look like for both of us—as well let you in on our favorite guilty pleasures.
Since moving back to San Antonio I've experienced my share of headaches, watery eyes, and congestion due to allergens in the air, and this year was the worst yet. My constantly stuffy nose made it hard for me to breath at night, so I went to the doctor for an allergy test. Turns out, I have a slight reaction to Willow, and the doctor suggested I try using a Neti Pot (or nasal irrigation) a few times each week to help get rid of the allergens and mucus that collect in my nasal passages.
I had heard about Neti Pots, but I was too afraid to actually try one. Drowning is one of my...more
Today is National Bike to Work Day but for some of us, that simply isn’t a practical option. Our day jobs don’t allow us to show up hot and sweaty with helmet hair. Fortunately, the entire month of May is National Bike Month, so there’s no better time to get out and get rolling. Here are a few of our favorite trails, and must-have accessories for ensuring a smooth ride.more
There are two types of people in this world: those who can meditate, and those who cannot. I fall into the latter category. As much as I would love to be one of those super zen chicks who eats only organic foods, recycles religiously, and falls into a meditative trance at every savasana--- I’m just not that girl. Instead, when I need to burn off the crazy or center myself, I turn up the music, pound the pavement or pedals, and sweat my way to serenity. So when I recently read about the collaboration between Nike + Run Club and the popular meditation app, Headspace, I was curious: Had...more
There is nothing I love more on a hot summer day than cool, crisp slices of watermelon. So when one of my fellow cycle instructors shared this recipe for Lemon Basil Summer Salad, I couldn’t wait to try it---and now I’m hooked! It combines juicy watermelon pieces with cucumber slices, coconut, basil and lemon juice for a light, refreshing flavor. Super quick and easy to throw together--and it's really pretty too! Serve it as a side with dinner, or do what I do and enjoy it as a low cal snack anytime of day (only 82 calories per serving). Check it out...more
One thing that always puts me in a great mood is finding new workout wear that not only fits well, but also allows me to express my personality. For the past year I’ve been OBSESSED with athletic shoes. I’ve collected enough footwear in different colors, styles, and designs to fill a small closet. I justify my extra spending by reminding myself that we shouldn’t just have one pair of athletic shoes---we need to have a variety of shoes to support a variety of workouts. For instance, I don’t wear my running shoes when I’m weight training, and I don’t wear my training shoes when I’m out...more
We are all too familiar with muscle aches and pains, so we don’t usually get too worked up about them. Instead, we write them off as the price we pay for our crazy active lifestyles, head to the infrared sauna or massage therapist, and go on about our lives. But recently when my overworked shoulder wasn’t responding to any of my usual modes of recovery, a client sent me a care package from Basic Jane filled with Relieve Gel, Relieve Cream, and essential oils. At this point I was ready to try anything, so I gave it a shot—and experienced almost instant...more
If you’re from San Antonio you know that FIESTA is a REALLY big deal! For two weeks the city celebrates the culture of San Antonio with parades, fairs, shows and parties every day/night of the week---it’s the perfect time of year to show your SA pride!
We want everyone to go out and experience what our beautiful city has to offer, but we want to make sure you do it responsibly--and we want you to have an idea of what you’re getting into. With so many different and delicious foods and beverages served at these events, it can be easy to overindulge. We picked six of the most common...more
If you follow the blog (or work out with me) you’ve probably noticed that I have a slight obsession with leggings—specifically the UK brand Sweaty Betty. So you can imagine my excitement when I learned that as of April 5, my favorite brand is now available at select Nordstrom stores across the country. The collection is described as a “curated edit” of their most popular pieces (including my favorite “bum-sculpting” leggings), in all of...more
We are always looking for healthy new snacks to help curb our appetites, so when we came across the brand KNOW on Instagram we were excited! Offering everything from pancake mix, to pasta and protein bars, all products are grain and gluten free, high in protein, and Paleo friendly. Some of our personal favorites include the KNOW Better Bars and the KNOW Better Chocolate Chip Donuts. Check them out HERE and let us know what you think!more
A few times a year we like to get out of town and explore what other cities are doing in terms of health and fitness. We love finding unique boutique studios and trying new workouts that we may not have in San Antonio. For our first trip of 2018, we headed to Dallas to check out what the “Big D” had to offer. We hit one of our favorites, Barry’s Bootcamp (Bonny’s personal obsession), checked out the cycle classes at Flywheel, and got our asses kicked during an intense HIIT class at...more
Have you ever had such a strong connection with someone that you sometimes feel like you’re almost the same person? For the past 20 years I’ve had this connection with a man who has played a critical role in my life. He’s someone I’ve talked to on a daily basis, turning to him to help me with some of my biggest decisions. The funny thing is, we’ve only met once-- and I can barely remember that moment. Who is this mystery man? My amazing, talented, and beautiful Uncle Manuel.
For as long as I can remember, members of my family have compared me to my uncle, pointing out how we share...more
We recently returned from one of our weekend warrior trips, where we crammed in back to back workouts over a 24-hour period. All that sweat meant we had lots of wardrobe changes on the fly in between classes and, at the end of it all, our gym bags were beginning to look and smell more like locker rooms. It was time to hit refresh. Here are a few of our favorite go-to products for restoring our hard working gym bags and making them smell as good as new.more
Happy St. Patrick’s Day! We know green beer is the drink of the day, but for those of you who don’t imbibe (or don’t want the empty calories) you just got lucky because we’ve got you covered with healthy options! Check out our favorite green drinks that are hydrating, nutrient rich, and won’t leave you feeling like crap in the morning:) Be safe today y’all!!more
When it comes to snacks, we like things that are low in sugar and calories, but keep us filled and fueled between meals. Health Bomz are all of the above—plus they’re a small local business—and we love supporting local!
Created by San Antonio native and wellness coach Brian Conaway, these bite-sized bomz are big on good-for-you ingredients like almond butter, pumpkin seeds, bone broth, collagen protein, flaxseed and more, and they come in a variety of flavors including trail mix and (my personal favorite) chocolate!...more
I’m not big on high-tech toys. In fact, the more bells and whistles, the more confused I become. However, as technologically challenged as I am last year I decided that I REALLY needed an Apple Watch for the singular use of tracking my triathalon training. True to form, I got mine moments BEFORE the waterproof version came out—so it turned out to not be so useful for swimming, but I’ll worry about that later.
Truth is, I like my watch more than I thought I would. I like that it tells me how many miles I’ve run or biked, how many calories I’ve burned, and what my heart is up to while...more
Warmer weather means more outdoor activities (bike ride anyone?), and that means it's more important than ever to stay hydrated. One of the most common complaints we hear from clients is that they HATE to drink water.
We feel ya--it can be a little boring. But here's a hint--literally! Hint Water was developed by a mom who was trying to kick a 12 can a day (!) Diet Coke addiction. She began brewing her own water with a hint of natural fruit flavors---and a company was born. With zero calories, zero sugar, and a sweet taste, it...more
As a kid, my favorite lunch was a peanut butter sandwich with the crusts cut off and a glass of chocolate milk. As a grown-up, not much has changed. I put peanut butter on everything! I use it instead of syrup on my favorite protein pancakes and waffles, I throw it in all my smoothies and acai bowls, I spread it on apple slices for a snack and, if I’m being honest, I sometimes eat it straight from the jar.
Fortunately, peanut butter addiction isn’t a bad thing. In fact it turns out that jelly’s bestie has a number of health benefits. For starters, although it is high in fat (16...more
Hey guys! It's Valentine's week and we've got love on the brain. All week long we'll be showing you fun ways to celebrate and share love with the people in your life who matter to you--including your friends:)
Check out these videos to learn what we love about fitness, what we love about what we do, what we love about each other--and what we don't--LOL!
We're also going to share some love with YOU! How? By giving away a Lululemon gift card----but you have to watch the video to find out how you can win it :) Lots of love!more
Indulge Your Dark Side…
The only thing more common than flowers on Valentine’s Day is chocolate. And, if you’re like me, you can’t get enough of it! Fortunately for us fitness-minded folks, there’s a way to enjoy our favorite treat guilt-free. How? By going to the dark side.
Turns out dark chocolate is a friend with healthy benefits. In fact some studies link it to improved brain function, lower risk of cardiovascular disease, and even clearer skin. Check out this...more
Love and exercise have a lot in common—both can make your heart pound, both can leave you looking flushed, and (in some cases) both can burn some serious calories;) With just one week until Valentine’s Day, we’ve found gifts every fitness lover will fall hard for—because the couple who sweats together, stays together.more
It’s officially February and we can say we survived the beginning of a new year. With a new year comes new resolutions, goals, and challenges to take on. For me, the new year meant the start of one of the most important challenges I’ve had in the past few years.
On January 2, I was blessed with an amazing opportunity when I won the New Year New Me challenge held by Zedric’s Fit With Flavor, Orange Theory Fitness Huebner, and BodyArchitecture Personal Training and Fitness. I was given 30 days of healthy meals and snacks, a 30-day pass to work out at Orange...more
People who haven’t known me for very long are usually surprised to learn that I am a reformed smoker. I know, I know, it goes against everything I preach about living a healthy lifestyle, but from my late teens to my early 30s, I was addicted to cigarettes..
Every few years, I’d decide to quit. I’d make a big announcement, throw all my smokes away, and try some new “quick fix.” I went through patches, gum, medication, and acupuncture. I even learned to knit so I’d have something to occupy my hands ---but all that resulted in was A LOT of people getting A LOT...more
Over the past few weeks a few of you have reached out asking me about alternatives to milk based protein supplements, specifically protein packed shakes. I’m not a nutritionist, but I’ve experimented with several types of protein supplements because I too have experienced many of the negative symptoms you’ve described after taking a whey (milk) based protein supplement.
Several studies have concluded that many of us naturally become lactose intolerant or develop an allergy to milk as we age, specifically those of us over the age of 30. These studies even go so far as to suggest that...more
I have never been a big fan of oatmeal. I know it’s healthy and all, but something about the texture and taste has always been a little bland, boring, and basically “blah,” to me. Then I found a recipe for a protein packed version that uses fruit, egg whites and peanut butter to create a super satisfying breakfast that tastes delicious. The egg whites give it a lighter, fluffier texture—not to mention an extra pop of protein. It takes a little more time to prepare (about 15 min. start to finish) so I usually save it for weekends rather than harried weekday mornings. Check it out and tell...more
Wes and I are both goal setters by nature, driven by a desire to push our limits both personally and professionally. We are always challenging ourselves to beat last year’s time, learn a new skill, take on another project/client, volunteer for a cause etc etc. In fact, it’s really difficult for us to say “no” to things we are passionate about. That’s why one of our new year’s resolutions is to find more ‘balance,’ and more time for self care so that we feel our best and can give 110% to anything we choose to take on. It’s not always easy—sometimes it actually has to be built into our...more
You’re already a week into those healthy resolutions you made, so why not treat yourself to cute new workout clothes? I don’t know about you, but sporting a new outfit at the gym gives me that little extra motivation and pep in my step.
While doing my holiday shopping last month, I discovered a brand at DICKS Sporting Goods that I hadn’t heard of before: Second Skin. What first caught my eye was the color selection—more than the usual grays and blacks found in men’s fitness apparel, this one has pops of fun...more
It’s that time of year again. The time when gyms and fitness studios are overrun with people committed to getting healthy in the new year. But we all know that by February and March, those crowds have thinned out, and many people have returned to their old ways. If you are one of those people who struggles to get started or stick with your healthy New Year’s resolutions, we think it’s time that you lose your big BUT!
No, we aren’t talking about your booty. We’re talking about the BUT that keeps you from giving yourself the chance to succeed at your goals. “But I’m too…” fill in the...more
The holiday season is a time that many people overindulge—and not just in food! Bottles are poppin, and the booze is flowin! And while we don’t want to be buzzkills, the truth is that alcohol can derail a healthy lifestyle faster than you can slam a shot.
In fact, one of the most common questions we get from clients is, “I don’t have to give up drinking do I?”
Their reluctance isn’t surprising—especially in light of the recent trend in the health and fitness industry of post class pours. Wine Down Wednesdays, Bar at the Barre, Champs for Champs…..it’s...more
It’s the most wonderful time of the year, and we’ve been getting a little extra cardio in by running all over town rounding up our favorite gifts for all the fitness fanatics on our lists. From the best butt sculpting tights to water bottles that let you sip in style, we’re bringing you one item a day for the next 12 days—many at a discount just for our readers. Consider it our gift to you and Merry Christmas!
.Wes & Bonnymore
The city of San Antonio has always held a special place in my heart. My partner Kevin and I both grew up here, and although our jobs took us to Houston we both always knew we’d be back because San Antonio is home.
When we decided to move back to San Antonio three years ago, we were excited to see how much the city had grown—specifically how dynamic and vibrant the inner city had become. There was so much new development and redevelopment, and we knew that we wanted to be a part of that revitalization.
We explored homes and...more
It was almost exactly one year ago that I was sprinting in my favorite cycle class, lost in my zone, when suddenly I felt something “pop.” The next thing I knew I couldn’t move. I was stuck on my bike in the middle of a packed class and I was in excruciating pain. Fortunately, there were no slipped discs or other significant issues, but there was a definite problem in that I was seriously out of balance. All my running and indoor/outdoor cycling had caught up with me. That’s when I learned about a little thing called “maintenance.”
I’ve always been an “if it...more
Over the years we’ve logged hundreds of miles in dozens of running shoes, sometimes choosing a brand based on nothing more than color and style. Through trial and error, we’ve learned that some didn’t offer enough support, others got tight in the toes, and then there were those that felt like lead on our feet. That’s why we were so excited to be among the first to check out the new FIT ID machine at Fleet Feet Sports. This high tech device takes a 3D scan of your feet, giving you the most accurate measurements of everything from length, to width, to instep so you can find the fit that’s...more
When it comes to losing weight, we all know about counting calories. But if you really want to get results, maybe you should be counting sheep instead.
Getting enough sleep is as important to a healthy lifestyle as diet and exercise. Why? Well for starters, it's easier to make poor choices when you're tired. Don’t believe it? Think about how many times you’ve hit the snooze button instead of the gym because you were short on shut-eye. Or how often you've supersized that sugary coffee drink to help you power through your day after a long night....more
When it comes to replenishing your body after a long run or cycle session, you don’t always need fancy (and expensive) protein shakes. In fact, one of the most effective recovery drinks might already be in your fridge—and you probably bought it for your kids.
Chocolate milk is all grown up and making a name for itself in the world of endurance athletes. Why? According to an article on livestrong.com, research shows that “chocolate milk contains an ideal...more
Whether we are checking in at our favorite cycle studio on Facebook or uploading our post workout #sweatyselfie on Instagram, technology has found a way to integrate itself into every workout we do. I’m a huge fan of how it’s changed fitness, and the awareness it brings to the amount of activity we get every day.
For the past three years I’ve used either the ‘Suunto Amibit3 Run watch + HR monitor’ or the ‘Apple Watch’ (first gen.) to track my fitness activities. But we all know how quickly technology evolves, and recently I became eager to explore some of the newer options. I wanted...more
Earlier this month, Team BodyArchitecture participated in the Valero MS Ride to the River. We covered 163 very hilly miles---100 of them in one day! Needless to say, we had some pretty tired legs and we were looking forward to some serious recovery. For me, that included an intense, 90-minute combination deep tissue/sports massage.
It took me a long time to be able to justify massage as a legitimate form of recovery rather than just an indulgent way to pamper myself. Let’s face it—telling someone (like your spouse) that you are getting a “sports massage,”...more
As much as we are on the go, we love foods that are packable, portable and protein filled. We also love foods that don’t require us to spend a lot of time in the kitchen because truthfully, cooking stresses us out---lol! But when we discovered the Brownie Batter Overnight Oat recipe from What the F Mikala, we decided to give it a go. I mean c’mon—brownie batter? Who doesn’t want that? Turns out this easy, chocolaty recipe was life changing—here’s why:
It really tastes like licking the brownie batter bowl—I should know☺
The recipe is so...
There’s nothing like the holidays to throw your healthy lifestyle off track. Trust us—the struggle is real! But thanks to Zedric’s: Fit with Flavor you can enjoy a delicious, healthy holiday meal without sacrificing taste or spending hours in the kitchen.
From November 1 through December 23*, Zedric’s is offering a Holiday Meal Deal---a complete, family-sized holiday dinner for 8-10 people with turkey and all the trimmings....more
There’s an expression that says, “Doing the same thing over and over and hoping for different results is the very definition of insanity.” That’s true in the gym too. Sure it’s great to find a class or activity you love, but after a while you may notice that you aren’t seeing any new changes, or you’ve hit a weight loss plateau. You may not even feel that post workout soreness anymore.
We get it—we’re guilty too. But when you become comfortable in your favorite class or with your go-to routine, it’s easy to stop challenging yourself or pushing past your...more
From customized workouts to healthy recipes and even guided meditations, there’s an app for everything. And while nothing can take the place of the one on one you get from a personal trainer, or the energy in your favorite exercise class, health and fitness apps can be integrated into your plan to help you reach your goals. So of the hundreds of thousands of apps available, how do you know which ones to use? Below are a few that we think are worth the storage space.
My Fitness Pal - One of the most comprehensive apps out...more
If you think that stability balls are excellent for working your abs, you’re right! But did you know that the rest of your body can benefit as well? Everything from pushups to hamstring curls, chest presses and more can be performed using this one lightweight, versatile piece of equipment. To get the ball rolling, check out this article from POPSUGAR for an example of a full body workout, and learn how to choose the size that’s right for you.
I’ve never been a “bubble butt” kind of girl. Regardless of how much I squat, cycle, or lunge, a J-Lo booty is just not in my DNA. So when one of my favorite companies brought back their best selling “bum sculpting” leggings, I ordered two pairs because well, who couldn’t use a little help with their assets? And while the Sweaty Betty Power 7/8 Leggings can’t cheat Mother Nature, they do create a flattering rear view thanks to well placed seams and a sculpting material that molds without clinging. But do they perform? You bet...more
When it comes to Kale, I have a love/hate relationship. I love kale salads (especially Central Market’s Kale, Pepita, and Cranberry Salad with Chicken), but I hate kale chips. I love kale juices, but I hate it in smoothies--until now. The “Flat-Belly Smoothie” recipe from www.popsugar.com has changed the way I think about adding the green stuff to my favorite fruity beverages.
I’ll admit I only tried it because of the name—who doesn’t want a flatter belly right?! But...more
Urban Dictionary defines “Mom Guilt” as, “Guilt a mother feels anytime she takes time to do something for herself, outside of work, that does not involve her children.”
Yep—mom guilt is a real thing, and it’s one of the top reasons women give for not getting enough exercise. For some reason, we tend to think that taking an hour or two for ourselves is selfish—even when it’s doing something that will improve our health and quality of life. Personally, I’ve never really bought into “mom guilt” because I know that I am a better mom when I get a little “me”...more
Recently I attended a luncheon with a group of 40 something women who were all beautiful, accomplished, stylish and intelligent. So I was shocked that when the table conversation turned to fitness, I heard nothing but self defeat. Comments went something like this:
At my age, it really doesn’t matter anymore.
I’ve had three kids—this belly isn’t going anywhere.
I don’t have time.
I’ve been married 20 years—who...
There are few things I enjoy more on the weekends than a big cup of coffee and a warm muffin to go with it. However, they don’t call that roll around your waist a “muffin top” for nothing, so I tend to avoid them—especially after learning that some of my favorite “low fat” coffee shop muffins are secretly high in sugar. This is why people have trust issues!
Fortunately, I stumbled across this recipe for Lemon Blueberry Protein Muffins. I have to admit I was skeptical—some things you just can’t “healthy up” without losing the indulgence factor. However, these...more
Okay ladies—if you are of a “certain age,” you might remember Clinique as the gateway drug to skincare and makeup. You may even still be hiding a silver tube of the cult classic “Black Honey” lipstick in your makeup bag.
Over the years, Clinique has had a hard time shaking that “beginner” skincare and makeup label, with many of us benching it in favor of trendier, more hardcore anti-aging brands. But thanks to a new line of products designed for the active woman, Clinique might just be back in the game!
With a motto of “Life’s...more
If you’ve ever been in a 5:30 a.m. class with me then you know I’m not a “morning person.” In fact, I’m extremely anti-social until I’ve had my post class Starbucks. But that doesn’t stop me from lacing up and showing up at the crack of dawn three times a week. I’m not gonna’ lie—it’s not always easy—especially on the days when I’m working out alone instead of with my trainer or in my favorite cycle class. But I love getting it done before the sun because if the rest of my day goes to hell in a handbag, I’m covered. Plus, I’m more equipped to deal with life’s little stresses when...more
Whether you prefer riding a bike outdoors or running with several hundred of your closest running friends, it’s the right time to start gearing up for fall events. What I love about participating in these events is that you create a consistent workout routine that helps keep you accountable throughout the holiday season. You tend to watch your eating habits and stay focused on your training schedule knowing that you have a goal to reach.
If you’re interested in tackling your first 5K or half marathon but you’re not sure how to get started, let us know and we can create a training...more
As I was leaving the house one morning last week, my husband questioned whether I might be leaving him for good. Why? Because I was headed out the door with what appeared to be a week’s worth of luggage. I was loaded down with my tote bag containing my laptop and other work stuff, my swim bag with all the “toys” I needed for my pool workout, my gym bag stuffed with my extra clothes, running shoes and toiletries, and finally my lunch bag filled with foods to power me through the day. Oh—did I mention my rather large purse for life’s daily necessities like my wallet, keys, phone etc? It was...more
It seems like every other week I come across a new fitness trend that promises to be the next big thing on the market--- someone’s "new and improved" variation or combination of the same exercises we’ve been doing for decades. With all these new trends and fitness studios popping up, trying to figure out which ones to add to our already busy schedules can feel overwhelming. And racing around to several different studios to fit them all in can be a workout in itself--not to mention the workout it can give your wallet! We get it--there's a certain amount of FOMO that happens when everyone at...more
A tank that can make you look hot but stay cool during your most intense sweat session? That’s the idea behind Athleta’s Speedlight Tank and they even back it up with a “Give-It-A-Workout” guarantee. You know we love a good challenge, so we decided to put it to the test.
Thanks to a special “REGUL8” technology, the Speedlight Tank provides customized cooling that increases or decreases as it adapts to your body’s needs. Bonus—it is made from...more
…that a company created cycle shoes that are comfortable, fashionable, functional, and don’t make you sound like a tap dancer when you’re walking through the studio. That’s why I’m in love with my newest purchase from TIEM!
Actually pronounced T-M, these stylish Slipstreams are my new go-to for both indoor and outdoor cycling. With their sleek, single strap design, they look and feel like my favorite pair of running shoes. The rubber outsole provides good support and a nice cushion, while the mesh uppers allow my foot...more
Open any Instagram feed (including ours) and chances are you’ll see photos of beautiful bowls brimming over with berries, bananas, granola—even an edible flower or two. Go into any local juice joint and chances are you’ll find a bunch of Lululemon clad bodies (including ours), fresh from their morning workouts, enjoying these tasty treats (after photographing them of course).
Yep, Acai (pronounced AH-sigh-EE) Bowls are the go-to breakfast for lots of fitness minded folks. With all the fruits, nut butters, seeds, and other healthy stuff loaded into each one,...more
When you think of fitness and working out, what comes to mind? Eating healthy, strength training, and getting in some cardio are probably at the top of your list. But what about mobility and range of motion? How does your body feel and move after an intense exercise session? If your answer is stiff and sore then there is a component of fitness that you're missing---myofascial release, a hands on method of releasing tension and stress. How do you do it? Foam rolling is a one of the quickest and easiest ways.
We put our bodies through a lot of stress every time we work out and...more
Want healthy, glowing skin? Just pulse and sweat! No, not like THAT! We’re talking about two new product lines designed specifically for athletes and active women to keep you looking and feeling your best before, during, and after your workouts.
Pulse is the latest in a line of all natural skin care for both men and women that addresses everything from acne to bruises and even sore muscles—all things that can go hand-in-hand with an active lifestyle. Since my skin tends to be sensitive, I love the transparency of...more
In a perfect world, we would eat organic, fresh foods made by our favorite local chefs at every meal. But in the real world, between meetings, after school activities, and trying to fit in a workout, you sometimes find yourself hitting the drive-thru just to keep from getting "hangry." Don't beat yourself up--- we’ve all been there! In fact, the fast food drive thru doesn't have to be the enemy. It is possible to find something healthy at most restaurants--you just might need to make a few modifications.
To help you out, here are my favorite meals from three different San Antonio...more
Whether you are training for your first 5k or your fifth Ironman, there comes a time when everyone hits the wall and gets discouraged. Those thoughts of, “I’m not strong enough,” or “I can’t do this,” start to creep in—and they can make or break your performance. That’s why it’s so important to make sure your mental game is just as strong as your physical one. What does that mean? It means that you have to train your brain to succeed much in the same way that you train your body to perform.
For me, the wall came during my first open water swim. Up to that...more
Summer in South Texas generally fluctuates between hot, hotter, and three degrees short of hell. That means that for those of us who enjoy training outdoors, hydration is not just necessary—it’s critical.
As avid cyclists and runners, we enjoy hitting the many trails that run throughout San Antonio, with two of our favorites being the Mission Trails and the Leon Creek Greenway. With a triathlon just a week away, and our next century ride in October, we can’t let the heat keep us from hitting our training goals. But we also have to make sure that we are...more
As a personal trainer and cycle instructor, I’m always on the lookout for cool, trendy and functional fitness clothing and accessories. And, because I like to keep it fun, if I can find pieces that go beyond the basic black and white options that dominate men’s athletic wear—you can bet I’m gonna’ buy them! Here are a few of my favorite finds that not only allow me to move comfortably, they can stand up to intense sweat sessions, and are available in several colors. Check ‘em out!more
So if you play along on Instagram, you know that a big part of our feed is about food—specifically, we post A LOT about our love of Zedric’s: Fit With Flavor. These delicious, pre-portioned, chef-prepared meals make it easy for us to stay on track by taking the prep work and guesswork out of eating healthy. For me, it’s the perfect place to stock up on healthy snacks so I don’t hit the vending machine when the mid-afternoon munchies strike. For Wes--well his love of the Turkey Sweet Potato Picadillo for breakfast borders on obsessive! We caught up with owner Zach Lutton, a Uvalde, TX...more
When it comes to losing, gaining, or maintaining your weight, it basically boils down to calories in versus calories burned. But how do you know, REALLY know, how many calories you are expending, or how many you should be consuming in order to meet your goals? If you are relying on your Fitbit, Apple Watch or other tracking device, you might have a general idea, but you might have also noticed discrepancies. After a treadmill run, for example, the machine often claims I have burned twice the number of calories indicated by my Apple Watch. It can be confusing....more
You know that feeling of invincibility you get after running six miles in the blazing Texas heat or increasing your weight on the squat rack? Well, that’s the feeling I had throughout most of the past two years. From 2015-2016, I was extremely focused on my diet, I was beginning to see definition and muscle growth on my body, and I felt like I could conquer any new challenge. I was juggling a lot back then: strength workouts, training for the MS 150 and a half marathon, teaching at JoyRide, and working at my full time job. I was functioning on about six hours of sleep per night, and my...more
As a child of the 80s, I love anything that reminds me of that colorful era when clothes were bright, hair was big, and girls just wanted to have fun. So you can imagine my excitement at discovering GoodR Running Sunglasses, a “totally awesome” new line at Fleet Feet Sports.
Designed in the iconic wayfarer a la Tom Cruise “Risky Business” style, these sassy shades come in a rainbow of fun hues with cheeky names like the lemon yellow “Walking on Sunshine” and (my personal favorite) the...more
You know we love our foam rollers, but recently a friend turned me on to the benefits of using a rubber lacrosse ball for muscle aches and pains---and I now have one in my gym bag at all times! I love that it allows me to do more of a trigger point massage and really home in on those troublesome spots that my foam roller can’t quite hit. I also love that it’s portable, and costs less than $5 at any sporting goods store. Check out this article from SHAPE and try it for yourself—I promise you’ll get...more
It's summer in South Texas y'all! School's out, the kids are home, and many of you are leaving San Antonio in the rearview as you head out to enjoy those family vacations. But just because you're on summer break doesn't mean you should take a break from your workouts.
I know, I know--it's hard when you're miles away from your favorite fitness studio or trainer. That's why I've designed this 20 minute HIIT (high intensity interval training) workout. Perfect for when you're traveling (or just at home with the kids) it can be done anywhere from your living room to your hotel room--or...more
When I first started working with the squat rack I noticed my center of gravity felt "off." I thought it was just my muscles getting used to the new movement and vertical load. But I soon realized that it was my choice of footwear.
Because I like to hop on the on the treadmill for a warmup before hitting the weights, I used to just wear my running shoes for strength training. Then I became obsessed with Nike's Air Jordan Mid-Rise Basketball Shoe, and I realized that the right shoe can be a game changer!
I'll admit, I fell in love with these shoes because of the way they...more
Recently I read a social media post from a friend who struggles with her weight. She had gone to her local gym and before she could even grab a dumbbell she noticed a “thin,” “fit” girl wearing the EXACT same outfit.
“It was like looking at a before and after,” my friend posted with a sad emoji. It broke my heart because this woman is a wonderful wife, mother, and active member of her community. She is intelligent, funny, and attractive. But she didn’t see those things—what she saw was a “before” picture because she had fallen prey to the comparison game.
Trust me, I get...more
Who agrees that sporting new workout clothes can actually improve your performance? Knowing you look good can put that extra pep in your step, making you want to run that extra mile or drop it lower at the barre. I confess, I have run a few extra laps around the gym simply because I was wearing a new tank top.
After pushing that hard, it’s only natural that you would want to bask in the sweet smell of success—but sometimes it’s not so sweet. In fact, you might find that the reward for all that hard work is that you, and your sassy new gym clothes are a sweaty, smelly mess!
When it comes to my diet, I’m about 80% healthy and 20% not so much—and that 20% is too often made up of sweets. I have an insatiable sweet tooth that is tempted daily by well meaning co-workers bearing donuts and cupcakes, or keeping seemingly bottomless bowls of candy on their desks.
I keep my own stash of healthy snacks on hand for when my afternoon munchies strike, but when everyone else is diving into a warm box of Tiff’s Treats, that apple or protein bar just isn’t gonna’ do it for me.
Fortunately I found this recipe for...more
Today is "National Swim A Lap Day" (yes, it's a real thing) and, as hot as it is, we can't think of a better place to be than in the pool. Swimming is one of the most perfect forms of exercise in that it allows you to combine both strength training and cardio, while taking it easy on your joints. As someone who recently added swimming to my weekly workout schedule, I have experienced firsthand many of the benefits listed in this article from Fitness Magazine.
Specifically, my running pace has...more
One of my favorite things to do is snack! I get a rush from finding new products that I haven't tried, and then sharing them with my family and friends. Whether I'm snacking at the office, while traveling, or at home, I always have an abundant supply of quick bites on hand to satisfy my cravings.
About a year ago, I got serious about my snacking when I decided to make a lifestyle change and really focus on the foods I put into my body. I'm gluten and lactose intolerant and I have an extremely sensitive stomach which means I have to be very cautious about what I eat.
Whether I’m running along my favorite outdoor trail or sprinting full speed in an intense cycle class, there are few things I enjoy more than breaking a sweat. There’s just something about the combination of music blasting, my heart pounding, and sweat dripping that makes me feel alive---and who doesn’t love that post workout glow it leaves behind? Unfortunately, there is the occasional downside to all that sweating--- body breakouts.
Sweating opens the pores and allows toxins and other buildup to release. While that’s a good thing, the bad news is that open pores are a haven for...more
Over the past few months I have been pushing myself hard both physically and mentally, training for my first triathlon. As a result, I am always looking for new ways to recover, relax and recharge my batteries. Sports massages, long, hot baths, cryofit sessions, and regular visits to my chiropractor are my go-to methods, but recently my husband suggested I give “floating” a shot. At first I thought he was crazy. I am claustrophobic, suffer from mild to moderate anxiety, and have the attention span of a gnat, so submerging myself in a dark, silent, water-filled pod for an hour seemed like a...more
Whether you want to lose weight, add muscle, address specific physical limitations, or train for an event, knowing where to start can be intimidating. It’s hard to achieve your desired results when you don’t know what you are doing—not to mention it increases your chances of injury. That’s where hiring a personal trainer can help.
Hiring a personal trainer is an investment in your future. You’re employing a professional to guide you and challenge you in order to achieve your fitness goals. Making the decision and commitment to work with a personal trainer is the first step---...more
Everyone knows that you should start your day with a healthy breakfast. But if your mornings are anything like mine (read organized chaos) you know that’s often easier said than done. Hitting the gym, getting the kids to school, and getting ready for work all before 8:00 a.m., means I have to do some planning—or risk finding myself with a breakfast taco in one hand and a donut in the other.
According to this article on Web MD, how you fuel your body in the morning can set the tone for the rest of your day. The...more
Summer isn’t “officially” here, but already temperatures are soaring. With heat indexes hitting the 100-degree mark, enjoying your favorite running and cycling trails, or playing outdoor sports can take a toll on your skin and body. The following products are some of my favorites to have on hand during San Antonio summers. Add them to your gym bag to help you beat the heat.
*Don’t forget to check out our Gym Bag V.I.P's (Very Important Products)...more
File this under, "Why didn't I think of that?" The new Final Lap Tank from Lululemon makes it easier than ever to take your tunes to go. This moisture-wicking tank is designed with a pocket in the racerback panel that securely holds your phone with a double-flap closure. Simply thread your headphones through the eyelet and hit the road running. No more dangling cords! Oh—did I mention it’s cute too? $68 at...more
If you've ever experienced a summer in Texas, you know staying cool is essential. Whether you're floating down the Guadalupe, hanging out by the pool or running along your favorite trails, there is nothing like having an ice cold drink to make you feel refreshed.
Last summer I started experimenting with different ingredients, trying to create a fruit smoothie that I could enjoy without the guilt of knowing it was packed with artificial ingredients and sugars. Not only did I want it to quench my thirst, but I wanted it to be something I could drink pre or post workout---the result is...more
Whether you prefer the winding roads of the Texas Hill Country, or the intimate setting of a dark studio, indoor and outdoor cycling have one thing in common: they both challenge and train your body to be more efficient on two wheels. Sure, I know there are those who think that riding on a stationary bike is no substitute for the real thing. But as both an outdoor cycling enthusiast, and an indoor cycling instructor, I think that these two forms of exercise can complement one another. In fact, indoor cycling can even enhance your outdoor performance.
Some outdoor riders feel that...more
Walking out of your favorite cycling studio with an empty water bottle, soaking wet towel and a smile on your face are signs that you just spent the last hour kicking butt in your favorite spin class---or was that a cycling class? Did you even know there is a difference?
Based on my experience, people often use the term ‘spinning’ to describe an indoor cycling class. What they don’t realize is that, although both classes involve riding a stationary bike in a studio, that’s where the similarities end.
According to the website...more
During my last year of college I interned for six months with the City of San Antonio's Parks and Recreation Department. One area of focus for the department during that time was the city's greenways and how to connect them in order to create linear parks for cyclists, runners and hikers. By doing so they would create safe routes, while promoting the use of green spaces that typically wouldn't be used, and increasing diversity by connecting people from different parts of the city.
Today, many of those trail systems are in place and being utilized by those looking for places to run,...more
After a week of teaching cycling classes, along with several personal training sessions, my legs were in need of some serious rest and recovery. I have recently discovered the benefits of cryotherapy, thanks to my good friend and fellow cycling instructor Heather O'Neill, owner of CryoFit - Alamo Heights. I'm a big fan of the cryo-chamber and compression boots, but this weekend I had the chance to try something different: infrared therapy.
At CryoFit Alamo Heights, the delivery of i...more
Check It Out: Valerio, Inspiring Runner
Source: KSAT12 News Online
'You can't judge a book by its cover' were the words that came to mind after reading about Mirna's journey. There are two things I love about this story: the first is that instead of feeling sorry for herself and continuing down an un-healthy path, she made the decision to completely change her lifestyle and take back her life.
Trading in new habits...more
Check It Out: Madonna, Anti-Inflammatory Secret
Source: Well +Good
Whether it's with epsom salts, bath bombs or bubbles, I'm a fan of post-workout baths. Not only does a warm soak increase the blood flow to your muscles to help alleviate soreness, but it feels damn good too! Check out the latest ingredient Madonna is adding to her baths that could help reduce inflammation--plus I'm sure it smells pretty good too!more
Check It Out: Bob Harper, Fitness Instructor
Source: Men's Journal
I remember thinking the first time I saw Bob Harper on 'The Biggest Loser' that I wanted to do exactly what he was doing---inspire, motivate and help people change their lives. What stood out to me was the way he approached his clients and his practice. He was always calm and charismatic, and rarely forceful or rude. He seems to have a genuine love...more
Day 27: SUN, 19th, FEB 2017
From the beginning I knew I wasn’t going to complete the ‘Whole30’ challenge because my sisters wedding fell right before day thirty, I wanted to enjoy her celebration and let it serve as my reward for making it through the majority of the program. My first indulgence didn’t happen until the afternoon where I enjoyed breaded calamari, a steak with mashed potatoes and the glorious vanilla with strawberry filling wedding cake. I’ll admit that a part of me felt guilty for eating these foods but...more
The only day of the week that I have time to grocery shop is on Sundays, along with everyone else in the city. I'm really pumped about cooking all of these new 'Whole30' recipes but I'm not crazy about the long check-out lines and trying to read ingredients in the middle of a congested isle.
I decided to go out on a limb and try the delivery services 'Instacart', no one I know has tried it so I had no idea what to expect. Still sitting in bed, I logged onto their website, found ALL the ingredients I needed and checked out in under 15...more
One of my favorite things about being a fitness professional is finding unique pieces of clothing that perform well and reflect my personality. After all, it only takes a few seconds to make a first impression--- I want it to be a lasting one!
I recently discovered a new line of active wear for both men and women from H&M called 'For Every Victory.' Launched in July of 2016, it was developed in collaboration with Swedish professional athletes, so you know it had to meet some pretty tough standards! Although this new line is more expensive than H&M's standard active wear...more
When I started working with my personal trainer almost two years ago, we spent the first couple of months focused almost entirely on building a solid foundation. At first I didn't understand why I was spending so much time using stabilization balls, resistance bands and TRX suspensions straps. I thought we would be hitting the bench press or squat rack. Little did I know that he was training and preparing my body to handle the demanding and challenging workouts I do now by strengthening my core and developing my overall stabilization.
Like most things in life, success starts with a...more
Fall in San Antonio is more fickle than Taylor Swift. Temperatures go from chilly to hot and back to breezy faster than you can say, “who’s Tom Hiddleston?” That’s why I love layering. Throwing a lightweight wrap, scarf, or hoodie over your active wear will keep you feeling warm and looking cool as you go from the barre to brunch. And, just like Swift’s suitors, they’re easy to “shake off.”more
Everyone knows that when it comes to losing weight or maintaining a healthy lifestlye, there are two key factors to success: diet and exercise. But is that all there is to it? Sure those two things alone will get you results, but I believe there is a third factor, an "X factor," that determines the level of success you will achieve. It isn't as easily measured as the number of calories consumed, or the number of reps completed, but you know it when it's there. It's passion--and you either feel it--or you don't.
Passion turns “have to” into “want to.” It is an intangible quality...more
Between teaching four indoor cycling classes every week, weight training three times a week, and recently adding swimming into the mix, my legs are usually shot by Sunday. I mentioned this to my trainer after a really tough session on the squat rack (I have such a love/hate relationship with that beast), and he suggested that I spend 10-15 minutes in the sauna after our workout to recover. I thought he was crazy! Why would I want to go sweat it out in a sauna after I had just sweat it out on the gym floor? Turns out though that he was right!
I always thought that a sauna was just...more
Losing weight is a topic of conversation that comes up almost every day. Whether we are counting our calories or researching the next big trend in fad diets, we all want to know how to get the pounds off. But losing the weight is only half the battle! Keeping it off is where things can get tricky!
A good place to start is by changing your language. Start removing words like ‘diet’ and ‘cheat day’ from your vocabulary and replacing them with more positive phrases like ‘healthy lifestyle’ and ‘balanced life.’ By changing the way you speak you are changing the way you think, and...more
When a friend of mine, who is a local journalist, approached me with the idea of pitching a story about my fitness journey to OUT in SA, my first thought was how it would affect me and the people I love. Ultimately, I decided to go forward with the article because I wanted it to serve two purposes. First, I wanted it to remind people that it doesn’t matter where you started or where you are, you can ALWAYS re-design, re-create and transform your life. Second, I wanted it to serve as a 'thank you' to the people who inspire, motivate and accept me for exactly who I am....more
FEAR. It is one of the strongest emotions we have and one of the most complex. It can change a positive outlook into feelings of doubt, failure and insecurity. It can keep us from trying new things or achieving our personal goals, specifically those related to health and fitness. In fact, according to an article at SHAPE online, fear of judgment is the number one reason women give for not working out.
But is fear really worth sacrificing your...more
As we navigate through life, we encounter challenges that allow us to grow, learn and define who we are. Whether or not the experience is a success, we can always take something from these moments, and hold on to the lessons they teach us. One of the most valuable lessons I learned came six years ago when, after months of training, I prepared to tackle my first MS 150. What I thought would be just another bike ride, turned out to be a life changing experience.
One of my mantras in life is NEVER be complacent! Whether it’s my career, my health and fitness goals, or my education, I...more
Long gone are the days of grabbing any old t-shirt, shorts, and sneakers before hitting the training room or basketball court. Today’s athlete understands that the fit, form, and function of the clothing makes a difference and that what you wear during your workouts is an expression of who you are. Thanks to brands like Lululemon and NIKE, men finally have what we’ve been looking for-- athletic wear that is functional and fashionable, with a variety of colors, patterns and styles to choose from.
The downside is that with so many options now available to men, finding the right fit...more
In the words of Beyonce, “a little sweat never hurt nobody.” That’s true while you’re working out. But if your post gym plans include heading back to the office, meeting friends for dinner, or joining that cute guy in your yoga class for a smoothie, sweat just doesn’t slay!
No girl wants to look like a hot mess when she leaves the gym, but sometimes the thought of putting yourself back together after a good sweat session is enough to make you want to skip the workout altogether. Fortunately, there are plenty of products out there that can take you from hot to haute in no time. No,...more
Have you ever been at the gym and needed a pair of dumbbells, only to find them being hoarded by one person? Worse yet, have you ever had to suffer through the grunts and moans from the guy across the room who wants everyone to know that he’s benching his max weight? As summer draws near, gyms will be filled with new members trying to make the most of the remaining weeks before swimsuit season. This means you may be sharing the weight room with people who don’t know the proper protocol when it comes to cleaning up and wiping down—among other things.
No fear! If you (or someone you...more
“I think you need to rest!” This is one of the hardest things for a competitive athlete to hear. Trust me, I know--- I used hear it on a weekly basis! Why does the thought of giving your body a break from exercise seem so scary? Maybe because it feels like you are wasting time or (even worse) slacking! But taking a day off to rest and recover is not only smart, it is absolutely necessary if you want to get the most from your workouts.
A 4 a.m. wake up call followed by a high intensity training session is how I typically start my day. One of my favorite benefits of an early morning...more
Finding time to exercise during the workday is tough! Between preparing for your morning board meeting, client luncheon and afternoon presentation, there is barely enough time to breathe---much less work out! If you’re like me, you have to wake up early or squeeze it in during your lunch hour!
So how do you get from the locker room to the boardroom without feeling like a hot mess? Whether you’re bench pressing at 5:30 a.m. or going for a quick run between appointments, organization is KEY to making sure you always have the items you need for a smooth transition!
Activewear has come a long way from the leotards and legwarmers of the 1980s. In fact, with designers like Tory Burch and Kate Spade jumping on board, even women who don’t know a barbell from a kettlebell might be inspired to hit the gym. But regardless of how fashion forward your activewear looks, or which designer label it bears, it’s important to remember that it’s called “activewear” for a reason: you should be able to work out comfortably and confidently in it.
This is especially true when it comes to sports bras. Although today’s styles are often too hip to hide under your...more
For many of us, trying to balance life, a workout regimen AND good eating habits is tough. Throwing in a business trip, or a quick family getaway, can easily break us from our healthy routines.
I frequently have to travel between San Antonio, Houston and Austin for business. One of the biggest challenges I face while on the road is avoiding the pitfalls in the snack aisles of the gas stations and convenience stores. Let’s face it-- it’s almost second nature to pick up a soda, candy bar, bag of chips or other unhealthy snack that neither satisfies our hunger nor provides any...more