Stretch It Out

An important, but unfortunately often overlooked, part of working out and running regularly, is to stretch it out. It doesn’t matter whether you stretch before a weight training session, or stretch after a run, or dedicate a full day to stretching and rolling.

Just do it!

Stretch It Out Lucy Activewear San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Workout Street Style Fitspo FitLife

Graphic ‘Woman Up’ Workout Tee c/o Lucy Activewear

Revolution Run Capri c/o Lucy Activewear

Sneakers – Nike Free 5.0

Stretch It Out Lucy Activewear San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Workout Street Style Fitspo FitLife

Why is it so important?

  • It helps keep you limber
  • Flexibility improves your range of motion for a variety of activities
  • By increasing blood flow it can decrease recovery time post-workout
  • The movements can help to keep your joints healthy

Stretch It Out Lucy Activewear San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Workout Street Style Fitspo FitLife

Being an athlete growing up, stretching was always a part of a our daily routine – For gymnastics, volleyball, and diving. The stretches themselves may have shifted based on the needs of a given sport, but there were daily stretches rain or shine for all three. Usually before and after the training session.

Stretch It Out Lucy Activewear San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Workout Street Style Fitspo FitLife

{Photography by Brad Wittke of Pacifica Gallery}

Not sure where to start? Check out these helpful and informative posts that will give you the basics:

Need some more tips for keeping your muscles loose? Check out my Relaxing & Stress-Reducing Yoga Moves post.

Are YOU a fan of stretching? Do you roll out your muscles regularly?

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Let’s Talk About: Sports Bras

When it comes to working out – And that goes for any workout – Sports bras plays a major role in getting the job done.

The only thing that rivals no support for the world’s most distracting factor during a sweat session are uncomfortable or ill-fitting sports bras.

The worst!

Sports Bras Adidas Lorna Jane Victoria's Secret Lightweight San Francisco Bay Area Fashion Food Fitness Lifestyle Workout Street Style

{Adidas Y-3 Sport Multi Jersey}

My fitness routine these days incorporates weight lifting, TRX, spin, yoga, and running – All of which require the right gear. Well fitting, comfortable, supportive gear.

And, while I’ve been perfecting my workout regime, I’ve also been testing out all sorts of gear. I have friends who swear by specific brands and will never stray, no matter what. But similar to how I like trying out new running shoes, I also like trying out new activewear brands. I love Fabletics leggings, Lucy tank tops, and for sports bras…?

Low Impact: {Perfect for a low-key class like yoga or Pilates}

  • Adidas Y-3 Sport – This is a great bra for everything from a yoga class to lounging around your house in style!

Medium Impact: {This is the one for TRX or spin}

  • Lorna Jane Dynamic – I adore Lorna Jane gear and their sports bras are no different. Fun, flirty, and functional.

Sports Bras Adidas Lorna Jane Victoria's Secret Lightweight San Francisco Bay Area Fashion Food Fitness Lifestyle Workout Street Style

{Lorna Jane Dynamic}

High Impact: {Running!}

  • Brooks Moving Comfort Juno Sports Bra – This was recommended to me by Champagne for Everyday and she was totally right. With bra-like fastenings in back and adjustable shoulder straps, you get all the support you could possible need.

What’s YOUR favorite activewear brand? Do you have a sports bra that you swear by?

 

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What I’m Loving Lately: Instagram Edit

Here’s a peek at what I’m loving right now here at MCLV HQ. Everything from pool side yoga sessions to delicious, Farmers Market fresh dinners to heart-pumping workouts.

Want to learn more about the food and fitness that I’m loving? Then be sure to follow MCLV on Instagram!

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{My current fitness obsession is running and I was beyond excited to finish the San Francisco Half Marathon in just under two hours a couple of weeks ago. Stay tuned as I start getting ready for the Golden Gate Half Marathon in November!}

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{During the week I usually make dinner and eat immediately after getting home from my workout. So I often still have my workout gear on when I sit down to eat, as evidenced here…}

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{Are you curious about my workouts? Then be sure to check out my A Week of Workouts post for a peek into my weekly schedule!}

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{I eat a lot of nutrient-dense salads. I like to eat my heavier, protein-filled meals early on in the day and have a lighter meal right before bedtime. You can find out more about my meals in this week’s What I Ate Wednesday break down.}

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{One part of my 30 Day Challenge for August was to do more yoga each week and I got started right away with this Core Power Yoga pool-side session at the Phoenix Hotel here in San Francisco.}

Follow along with MCLV on Instagram and Snapchat {moicontrelavie} to see my daily workouts and meals.

What are YOU loving right now?

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What I Ate Wednesday: Healthy Living

Today I’m going to give you a peek into my daily meals in a What I Ate Wednesday!

I’ve recently become slightly obsessed with YouTube videos for fitness and food bloggers/professionals etc. I’m in awe of how effortlessly they share their lives with their followers and it’s really fun to see how differently people approach day-to-day adventures. I’m following everything from bikini competitors and body builders to vegan-specific channels and professional athletes.

One of the things that I’ve noticed during my recent binges is that while most health-oriented folks are doing their own cooking, the YouTubers who eat plant-based diets overwhelmingly eat healthier, more nutritious, whole food-based meals.

It’s not a judgment or a criticism, just something I noticed. Specifically, that the individuals more focused on hitting macros and counting calories tend to eat more processed foods, sweeteners, and chemical-filled fat/sugar/carb-free “foods.”

 

After watching a million YouTube “What I Ate Wednesday” style videos featuring sugar-free syrup on protein pancakes, zero-calorie cooking sprays, and protein bars as dessert, I wanted to offer an alternative view at what a healthy diet can look like.

1st Meal – Oats

I make a HUGE serving of oats and eat half first thing in the morning and the second half after my first workout.

  1. 1/2 Cup Oats
  2. 1 Serving of protein powder
  3. 1 Tbsp chia seeds
  4. 1 Tsp maca
  5. 1/4 Tsp ginger
  6. 1/4 Tsp cinnamon
  7. 1/2 Cup of berries or a peach or plum or banana

I prep everything around 8am and the oats soak in hot water for about an hour to give the chia seeds time to do their thing before devouring half of them around 9am.

2nd Meal – Snack

Almonds, Walnuts & Cashews

*I usually have my 1 Up Nutrition watermelon BCAAs during/after my 12pm workout. If I go running during the day, I have them afterwards, but if I’m lifting at the gym I drink them throughout the workout.

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

3rd Meal – Smoothie

  1. Spinach and/or kale
  2. Maca
  3. Cinnamon
  4. Ginger
  5. 1 Banana or 1 Cup cut fruit
  6. Protein Powder 

4th Meal – Oats Part II

I don’t like feeling stuffed after a meal, so splitting my oats up has turned out to be the perfect balance for me. I always want to eat something 30-45 minutes after my smoothie so having those oats ready is a lifesaver and keeps me from grabbing unhealthy snacks.

5th Meal – Snack

My afternoon snack doubles as a pre-workout energizer and varies depending on what I feel like and what I have on hand.

I love love love pumpkin spice RX bars, but if I don’t have any in my gym bag then I’ll have veggies & hummus or a hardboiled egg or a date stuffed with almond butter.

6th Meal – Dinner

My midweek dinners vary, but not too much. The two most frequent options are salads or stir fries/roasted veggie bowls. This means lots of veggies, some protein, and a simple dressing or sauce.

I don’t like huge meals at night because I don’t sleep well on a super full stomach, and since I get home from my workout classes between 6pm-6:30pm, I don’t have a lot of time to eat before bedtime {8:30pm is wind down time!}

I also eat most of my protein in my first two large meals, so I’m rarely worried about getting more at dinner, I mostly add some to increase satiety.

What I Ate Wednesday Vegan Gluten-Free Paleo Dairy-Free Vegetarian San Francisco Bay Area Fashion Food Fitness Lifestyle Blogger Recipes

{See more of my meals on Instagram or Snapchat: moicontrelavie}

Here are two simple & easy outlines for midweek dinners that I eat most days.

  • Salad:
  1. Greens {I like to mix romaine hearts + spinach for some crunch}
  2. Diced veggies – Cucumber, radishes, carrots, peppers, cabbage… Whatever is in the fridge
  3. Protein – Nuts & seeds or a hardboiled egg or a chopped up veggie burger
  4. Dressing – Balsamic vinaigrette
  5. Spices – Turmeric {of course}, Himalayan sea salt & kelp granules
  • Bowl/Sautee:
  1. Greens – Spinach or collards or chard
  2. Veggies – Sweet potato, leeks, celeriac root, carrots etc
  3. Grains – Brown rice, quinoa, faro, barley…
  4. Protein – Veggie burger or chickpeas/kidney beans or diced tofu
  5. Sauce – Bragg’s Amino Acids or Coconut Aminos or TJ’s Soyaki Sauce {high in sugar but pretty tasty} or I’ll cook it in coconut or olive oil and then top with dragon sauce at the end

Did you enjoy this What I Ate Wednesday? Any questions or suggestions? Let me know if you want to know anything else about my eating habits!

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Fitness Goals: Splits

Welcome back to my 2016 Fitness Goals series! This is a 4-part series where I’ll be sharing four long-term fitness goals that I’ll be tackling over the course of the year.

In the first installment I talked about my number one goal for the year – Working on my booty. Squats, lunges, and bridges – Oh My!

Next I talked about the LONG TERM goal of staying on top of my personal health by moving every day. Yes – Every single day.

So what’s my third goal to focus on this year? Regaining my left and right splits!

I was a gymnast growing up and have retained a great deal of my flexibility. Toe touches? No problems! Basic yoga moves? Easy peasy Japanesey! But my love affaire with yoga in 2015 reinforced that I had lost some of my flexibility – Namely my forward splits.

Splits-Fitness-Goals-San-Francisco-Bay-Area-Fashion-Food-Fintess-Lifestyle-Blogger

Something like this is NOT a quick & easy goal. It’s not something you can just force. It’s a long-term, work-on-it-every-day kinda thing.

So for this goal, in combination with my previous booty goal, I’ll be adding more stretching & yoga to my routine each week. You can also check out more on my yoga goals in my 30 Day Challenge for August!

Some ways I’ll get there? These great stretches!

Do YOU have a fitness goal for 2016? Tell me what you’re working on!

 

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