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As summer is almost here, now's the time to get out and enjoy the sun. Here's a playlist that will keep you going while you get your sweat on. This mix is perfect for any outdoor activity including a thrilling bike ride or a hike.
#TheHeatIsOn this summer
Making sure you have a comprehensive list of the things you'll need to complete your meal prep is essential to a successful and stress-free shopping experience. Especially when shopping in a city like New York. I like to start with breakfast and work my way through they day, detailing each meal and snack so I can have an idea of what is needed. After completing the list, I make sure it's uploaded to all of my devices (iPhone, iPad and good ol' fashion paper... just in case). There's nothing like showing up to the grocery store minus your shopping list.
photo: @rps_cville
By creating a list beforehand it helps you avoid impulse buys, therefore saving money. Unless it's something that progresses your weekly goal then make sure to leave it on the shelves. Keeping the snacks out the cart also makes the week easier as there are no temptations at home.
photo: @leabhhealthy
I like to set aside uninterrupted time every Sunday to complete my meal prep. By blocking off the time, it ensures that you won't be tempted to make other plans. Knowing that your week's success is dependent on the discipline you have on Sunday makes it so worth it. I also try to look at meal prep time spent as another way that I'm nurturing my body.
photo: @raspberry.x
By having good quality storage containers you save yourself the headache of clean-ups when surprise, you reach into your purse for your keys and get a handful of balsamic vinaigrette. #YUCK Also by purchasing good quality, dishwasher safe storage containers it makes your meal prep simple and stackable in the refrigerator.
Have a favorite salad from a great lunch spot? Why not recreate it for your meal prep? I find inspiration ALL THE TIME from great dishes that I enjoy at restaurants. With it being warm these days, I'm a huge fan of the salads at The Juice Shop so every week I try a new and delicious salad. By enjoying the salad first hand and snapping a picture of the label for later, I have a great reference for items that I may need for my shopping list.
Photo by @thejuiceshopny
Meal prep requires a certain level of dedication so why not make things easier on yourself by keeping your snacks simple. I like to go with bananas, apples, string cheese, kiwis or fruits/veggies that require little to no prepping prior to packing my daily lunch. Trust me you'll be just as happy to peel that tasty banana.
Photo: @unique_bites
So you've completed your amazing lunch plus tasty snacks for the week and now it's time to chow down. One trick I use frequently is to plate my meal prep lunch. By placing your food on a plate you get to enjoy a meal like it should be enjoyed, not eating out the container like a savage, unless that's your thing. *wink wink*
photo: @kasia.kt
I get the question ALL the time, "How can you eat the same thing ALL week?" One word = commitment. By committing the time to prepare these healthy meals it usually ensures that I am going to stay committed to eating them each day. One note - I make four lunch meal preps allowing Friday to be a day where I order food. Keep in mind that just because I order food, it doesn't have to be pizza and wings. I make Friday a day where I treat myself to another satisfying meal. This also gives me another opportunity to try something new.
photo: @leahbhealthy
This past fall I was honored to be selected as one of the cast members on an amazing daily fitness show, DailyBurn365.
The foundation of the show is a 30-minute, full-body workout that aims to help you move better, feel better, and live a healthy lifestyle. No equipment needed! You'll also get to know the trainers and class participants, such as myself, in segments before and after the workout, where we'll conduct interviews, answer your questions, and share tips for healthy living.
Upon the first day of filming I was introduced to an amazing team of people that worked tirelessly to create the most amazing sense of community. From the executive producers, to the host, JD, to the styling team, I was blown away by the feeling of connectedness.
Normally I workout three to four times weekly usually moving between HIIT training, Barre, Rowing and Pilates. When starting with DailyBurn I completed workouts five to six times weekly and saw improvements in my overall tone and flexibility after only a month of DailyBurn workouts.
Oh. My. Goodness. YES! I think that having the ability to work out in the comfort of your living room takes the logistics out of an already challenging process of making time for a great workout in a busy life. On top of that you don't need any equipment, unless you want to add in free weights.
Not only do you get a quick and efficient workout you get a community that really wants to help you succeed. This is probably the most valuable aspect to DailyBurn365 in my opinion. So check it out today and don't delay. http://dailyburn.com/
all photo credits: @ryankelly
Just in time for Valentine's Day, I've got a sexy, sultry playlist that's sure to get your heart pumping. This mix features lots of new tracks that are perfect for cardio, weight training or yoga, if you're in a #trill mood. So no matter if you're single, smitten or spoken for, this lovely mix is sure to make you feel the love - And isn't that what V-Day is about.
So #ShareTheLove this weekend tell and friend about it.
-Leah B.
As some may know, by day I'm a Communications and Tech Manager for a non-profit here in New York City. So when the opportunity was presented to take part in running the 2016 NYC Half Marathon, I jumped at the chance to challenge myself physically. I have never been a long distance runner nor do I really enjoy running but I'm always about overcoming personal obstacles.
After a chance encounter with another young lady who participated in many long distance races, I learned that finding a flexible training schedule is one of the keys to completing a long distance race. Now, spending lots of time reading article after article, I've created a training schedule that incorporates my favorite workouts as well as three runs weekly, for the next twelve weeks.
Next up is training gear. All research that I've come across also mentions the importance of proper fitting gear and with the time of year (Winter), I realize that I will be doing my training both indoor and outdoor. So I've pulled together two looks; one for the treadmill and one for the outdoor run.
INDOOR TRAINING ESSENTIALS
PANTS - Lululemon Pants YOGA MAT - Gaiam Yoga Mat TANK - Lululemon Tank PHONE - iPhone w/ Nike +Running App SHOES - Nike Air Max Thea SOCKS - Under Armour Socks SPORTS BRA - Lululemon Sports Bra
OUTDOOR TRAINING ESSENTIALS
PANTS - Lululemon Pants FOAM ROLLER - Sivan Foam Roller RUNNING LONG SLEEVE - Lululemon Long Sleeve Running Shirt PHONE - iPhone w/ Nike +Running App SHOES - Nike Lunarglide 6 SOCKS - Under Armour Socks SPORTS BRA - Under Armour Sports Bra HEADBAND - Lululemon Fly Away Tamer Headband FITNESS TRACKER - Nike FuelBand
I hope this information inspires you to push your physical limits and try long distance running. I can guarantee that come March 20th, I'll be #BetterForIt
-Leah B.
I love traveling but finding healthy snacks while globetrotting can be a chore to say the least. My go-to when at the airport or in a new city is always some type of jerky or nuts so coming across this snack just made my day.
This 'Hunt & Harvest' snack is the best of both worlds. In the beautifully designed and resealable package you get a separate portion of 1oz of nuts and 1oz of beef jerky which can be mixed after opening. The smokey and savory properties of the jerky along with the richly roasted and slightly salted nuts make for a heavenly combo.
You can find this tasty treat at your local Whole Foods and if you're looking for variations on the beef and nuts combo check out Epic's other wholesome trail mixes including Berry Blossom, Coconut Carnivore, Mountain Medley and Bacon Lust.
As we start a new year, it's always helpful to remember that changing your body starts with making better food choices. #ItsALifestyle
-Leah B.
It's the Holidays again and what a wonderful time of the year. But with all of the cheer comes mindless snacking including those traditional sugar-loaded cookies and bars. Well, this Christmas, I found a wonderful little snack that touts itself as the leader of the Clean Food Movement.
After just a taste, I can tell you the JimmyBar 'How'Bout Dem Apples' clean snack bar is just delightful. Not only is the name cute and catchy but the taste is even better. With only nine, wholesome ingredients and no added sugar this bar is exactly what was left for Santa under the tree this year.
And don't worry if apples aren't your cup of tea. Rest assured that JimmyBar comes in three other flavors including 'No Bluffin' Banana Muffin', 'Peanut Butter Clutter' and 'Super Hip Chocolate Chip'. You can find JimmyBars in your local natural food store as well as over 500 colleges in the US and Canada.
So, this holiday season don't cheat yourself, treat yourself to another tasty #SnackInTheCity
-Leah B.
Tis the season to be joyful, jolly and thankful but with all the holiday cheer, tons of unhealthy snacking and netflixing can add up. Check out this playlist that will get on your feet and out the door to the nearest gym, or park so you can stay focused as you celebrate the end of the year.
Always remember #itsalifestyle
-Leah B.
I love Banana Bread, so when this bar caught my eye at my local Juice Generation, I couldn't resist.
This organic and vegan, sprouted bar is not only tasty but satisfies that autumn sweet treat craving without all the questionable stuff. Packed with Flaxseeds, it also provides a nice amount of water-soluble fiber that aids in digestion. With only four ALL ORGANIC ingredients (Flaxseeds, Banana, Coconut and Dates) this bar by far is one of the cleanest snacks around.
At 190 calories, it's right under my own personal cap for snacks however due to its size I usually only eat half and save the rest for a late afternoon pick-me-up. Pairing this flavorful bar with a cup of green tea is pretty much heaven to a healthy foodie like me.
Finding this bar is relatively easy by checking out your local Whole Foods in the bar section. So don't miss out on a chance to reward your body and your taste buds.
-Leah B.
Keeping a great, fast-tempo playlist is one of my keys to staying motivated when it comes to running or any type of cardio where you can just zone out and let the beat take you away. As promised here is a playlist that will carry you away and take you #TrapTrill town.
-Leah B.
With temperatures slowly dropping, it's time to take a look at a few pieces that you can add into rotation that will keep you looking fly all Fall long. Why not skip a few lattes and look for some inspiration pieces that are sure to keep you on track with your fitness goals.
As always, it's not just about the workouts but how you feel/look when performing those workouts so #GetFlyStayFly
-Leah B.
As we move deeper in to Fall, we all could use music that inspires us to get up, get out and on the move. This 58-minute playlist is guaranteed to make you wanna twerk but only when you're doing your squats or deadlifts. It's part ratchet, part Drake and ALL Hip-Hop motivation. So take this playlist and run with it. Literally!
- Leah B.
Starting a fitness routine can be intimidating, however with a little practice anyone can change their body and feel great.
Here are three moves that will get you on your way to a strong and fit body.
Start out in a standing position, legs shoulder width apart. From here, step back into a lunge with your right leg, making sure to keep the left knee rooted under the ankle. Bring the right leg back to meet the left. Now, switch and step back into lunge with the left foot.
Next, plant your left leg firmly in front of you with the knee slightly bent. Kick out to the side with your right leg, keeping your hips as square as possible.
Make sure to engage the outer thigh on the kicking leg and point your foot.
Complete 12-15 lunges and side kicks on each side.
Start out on your hands and knees with wrists directly underneath your shoulders. Hinge forward, pushing your hips toward the floor. Pull your elbows in to touch your sides and tighten your core while pushing your hips down. From here, lower down slowly, pausing at the bottom for 2 seconds and then pushing back up. Making sure to keep your core tight throughout the entire movement.
Inhale as you go down, and exhale - thinking about pushing the floor away - as you come back up.
Next, while keeping your right palm and left knee plant of the floor, lift your left arm and right leg out and away from one another. Really reach the lifted heel away from the lifted hand to lengthen the body.
Complete 20 tricep push-ups and arm/leg extensions.
Start in a straight arm plank position, making sure to keep your core tight and hips down. Lower yourself down on to your forearms starting with the left arm and then the right.
While keeping your core tight and hips even, push back up with the left arm and then the right.
Now switch and lower down on to the right forearm and then left. Squeezing your glutes will add to the impact of this exercise.
Complete 20 up-down planks on each side.
For a quick yet effective workout complete these three exercises 5 times, resting one minute between rounds.
Turn on some of your favorite music to really make this workout fun and don't forget to enjoy the journey!
-Leah B.
Some mornings can require a little caffeine pick-me-up. So why not choose a boost that's actually good for you!
Recently introduced to this super drink, I've learned all of the wonderful properties of Matcha...
For a quick and revitalizing energy kick to keep you focused and refreshed, try my very own Matcha Green Tea Latte! Simply, it's unsweetened almond milk, water and matcha, all mixed up for a frothy pick-me-up that you'll want every morning.
Ingredients:
Directions:
1. Bring the water to a light boil
2. In small ceramic bowl pour water and 2 to 3oz of matcha green tea
3. Whisk water and matcha mixture in a up and down motion for 30 seconds
4. Bring almond milk to light boil
5. Pour matcha mixture in mug or travel cup
6. Finish off the latte by slowing pouring in the almond milk
Enjoy this tasty drink on-the-go or while getting ready to take on the day. With all these amazing benefits, you'll never need to reach for a traditional latte again. So treat yourself, don't cheat yourself!
#HealthyCanBeYummy
Leah B.
Who doesn't love Chocolate and Peanut Butter? So with ingredients consisting of grass-fed whey protein, chicory root fiber, organic peanut butter and organic chocolate, the OatMega Bar packs a great taste as well as 14 grams of protein, 7 grams of fiber and only 5 grams of sugar. With such a delicious taste and modest price ($2.29) this bar is my Fall go-to. OatMega bars also come in these flavors if peanut butter and chocolate aren't your thing.
Snack smart my friends and always remember to give a damn about what's in your food! #HealthIsWealth™
Leah B.
Here are a few of my end of the summer obsessions that will keep you fly and in style at the gym.
1. Zara Terez Printed Capri 2. Intelligent Nutrients Harmonic Conditioner 3. Lululemon All Tied Up Tank 4. Nike Air Max 90 HYP Sneakers 5. Labyrinth Luna Q Pix Bag 6. Vimmia Printed Breeze Bra 7. Swell Navy Alligator Water Bottle
Leah B. #StayFly™
One way I stay motivated with my fitness regimen is by shopping for new for workout apparel or footwear. Every two to three months, when I find my interest or motivation dwindling, I start looking for a piece to jumpstart my program. One of my ALL time favorites and go-to when it comes to footwear is Nike. This Nike Roshe is a wonderful combo of performance and style. I found this pair at Jimmy Jazz on sale. #score I totally recommend checking out Nike Clearance as well for great deals. Having a new pair of sexy sneakers is just the ticket when you're feeling like sleeping through that TRX or Kettle bell class. So trust me on this, and get yourself a pair.
#StyleFly
Leah B.
After a long day of shopping and low blood sugar I began to develop a bad case of "Hangry" so I found the nearest bodega and went straight for the fruit/nut bars. I was totally overwhelmed as many bars have tons of sugar and are not healthy. When I came across The Yes Bar honestly the packaging got me but I was also intrigued by the words gluten and GMO free. Without hesitation I purchased the bar and bit right in. The first bite was like heaven, soft and chewy but still had consistency. The second bite was totally different, spicy and salty but never the less yummy. Five more unique bites later and the bar was gone. This bar is the perfect size to create a completely satisfying snack experience and without the guilt of sugar or fillers.
I totally say YES to this bar any time. #HealthIsWealth™
Leah B.
Morning Workout Edition-
My essentials for a great gym survival kit. A fun pair casual shoes (Gap sneakers), a light sweatshirt (Spiritual Gangster pullover), refreshing wipes (Neutrogena wipes), a healthy snack (Go Raw banana nut bar), rehydration (Harmless Harvest coconut water), hair repair ( Shea Moisture smoothie), lip care (Alba Botanica lip gloss) and the perfect gym bag to carry it all (Lululemon Gym to Win bag)!
Packing your bag the night before with these essentials saves time and helps avoid putting off your workout.
Be healthy and be happy! #HealthisWealth™
Leah B.
Leah B. Wellness NY. NY 10025