Tag Archives | SF Street Style

{Guest Post} Interview With A Trainer

Happy Saturday and welcome to MCLV’s latest health & fitness post!

The goal of this series to help motivate us all to have a happy, healthy Spring. And to that point today I’m happy to be sharing with you an interview with a personal trainer, health & fitness nut, and one of the founders of the new Sacramento-based barbell gym Capitol City Strength & Conditioning. He’s joining us to answer some general – but extremely helpful – questions about eating habits, nutrition, working out, and other health & fitness related topics.

SeanMCLV

(1) Please tell us a little bit about your fitness routine (i.e How many days a week do you workout? What sort of workouts do you do?)

My personal routine varies greatly upon seasonal goals and lifestyle factors. Generally i focus primarily on Olympic lifting, training 4-5 times a week, a total of maybe 6-8 hours lifting. In addition to this I normally spend 30-60 minutes a day stretching and working on improving joint mobility. But my workout schedule is highly dependent upon social factors. If I am particularly stressed, I may substitute 1-2 lifting sessions for walking or reduce the overall volume.

(2) What are your long-term fitness goals?

My primary long-term fitness goal, I would say is to remain fully functional (i.e. running jumping, squatting, and fully able to play) well into my hundreds. If I had to think a little less long-term than that, I would say my overall goals are to maintain and or improve joint health and mobility while consistently improving my strength and power.

(3) When someone walks into your gym w/ no athletic or fitness background what are three exercises you would start them on? Why?

One, precursor I would have someone start with is to walk. I wont include this in my list of three, but ill mention it anyway. The benefit and value which simply walking for 30-60 minutes a day can have on almost anyone’s health is pretty impressive. I will generally recommend this to everyone regardless of their goals. But, in regards to someone who lacks much of a fitness background it can be especially useful. Anyways, on to the list (bear in mind these would be my recommendation for someone without any prior athletic history).

1-Lunge – A lunge is performed by stepping forward with one leg and dropping the rear knee to or close to the ground creating two ninety degree angles with both knees joints. Lunges can be a great tool. They are very easy to learn, with minor modification can be done safely by just about anyone with legs, and can be varied in many different forms to increase difficultly or maintain interest. Lunges are compound movement requiring several different muscle groups and require a degree of balance and coordination, two skills which are often overlooked, but when addressed can go a long way in injury prevention. Seeing that a vast majority of people, especially the older they get, have exceptionally poor mobility in the hips and ankles, lunges can help mobilize those joints in a safe and controlled manner will simultaneously promoting stability in the hip. Important safety note when performing a lung: do not let your front knee track beyond your forward toes and maintain an upright and neutral arch in your back. Squeezing your shoulder blades helps to reinforce this. Variations of a lunge can be done with barbells, dumbbells, to increase the difficultly or while holding onto something stable like a railing to make them more manageable.

2- Deadlifts – A deadlift is another compound movement, which is performed by picking up an object off the ground, generally a barbell, and standing fully upright. The deadlift is another great exercise which is a very effective tool to efficiently work much of your body. It is very easy to learn, but should definitely, and this can not be overstated, be taught by a knowledgeable professional. It is an excellent tool to strengthen muscles of the posterior chain (back side) and increase spinal stability. There is substantial carryover for the deadlifts to real life activities and significantly aid in decrease one’s chance of injury during normal activity. Like with the lung, always try to maintain a neutral spine and tight abdomen. Variations of the deadlift can be performed with dumbbells or kettlebells.

3- Shoulder press – A shoulder press is performed by vertically extending a weight from shoulder height to overhead, while maintaining a stable and static body. A should press is another great compound exercise because it will generally require you to move your shoulder through a full range of motion while simultaneously requiring you to remain stable and through your entire body. Like the deadlift, the shoulder press has a substantial carryover to everyday activity and can aid in injury prevention. Variations can be done with a dumbbell, kettlebell, barbell, or pretty much any weight.

DinahMCLV

{A badass client at her first competition}

(4) What’s some advice you’d like to impart to people who workout w/ out a trainer? (i.e. Tips, suggestions, recommendations)

Like every industry, trainers can run the spectrum from exception to downright hazardous. Trust your instincts and if a trainer ever asks you to perform a movement that your no comfortable with be, voice your concerns (back squats on a bosu ball are an excellent sign that you should find a new trainer). Just because someone has a certification does not mean they know what they are doing.

(5) What are your typical meals on a workout day? On a rest day?

Once again this is very dependent upon my goals and training program. On any typical lifting day, I will generally skip breakfast and eat pretty light throughout the day. Focusing primarily on fats and proteins. Chicken, avocado, ground beef, and eggs are typical. Immediately after I workout I will generally eat some type of lean meat and something starchy like white rich or sweet potatoes. And for dinner, I will typically stick to lots of proteins and fats with vegetables. Steak, chicken, or salmon, with broccoli or asparagus is pretty regular. But like I have said, this is completely dependent upon my goals. I’ve experimented with dinners composed of half gallons of whole milk and jars of peanut butter. On rest days I will generally eat in a similar fashion minus the carbohydrates after I workout.

(6) Is when you eat important? Tell us a little bit about why you time things the way you do.

Yes. But this can be highly dependent individual preference and lifestyle. I prefer to fast in the mornings till about noon, have my first meal start with a fatty dish, and follow my workouts with rapidly digestible carbs, and finishing with something high protein. Depending on your goals, what you eat and when you eat it can have a big impact on how your body functions. Why exactly I do each of those however is a very lengthy answer and ill have to save for another posting.

(7) If a client asks you for recommendations on changing their eating habits what are your usual suggestions? Anything you usually suggest adding or removing from their daily diet?

Almost regardless of a person’s goals, I try to encourage them to gravitate towards a whole foods (paleo-ish) based diet. I’m not a nutritionist, but asking people to not eat pop-tarts and pancakes is pretty much full proof. I will generally try to get people to drop bread and anything that doesn’t expire out of their diet, sticking primarily with good meats, fruits vegetables, nuts, and dairy (if you can tolerate it). Some people like the cold turkey approach, it works for some., but I generally prefer a gradual adjustment. I read somewhere it takes about 30 days to reinforce behavioral changes and I generally think asking people to change too much too fast leads to poor adherence. Small measurable changes make for better long-term progress, at least in my opinion. Maybe one month, cook every dinner, give up buying bread, next give up soda, ect ect. But then again this is very dependant upon personality

Handstand

I hope that you enjoyed this point and maybe even learned something new that you can apply to your own routine. We’ll continue this healthy living series so be sure to stay tuned for more interesting tips, suggestions, and recommendations on how to think about your health & fitness routines to get maximum results.

Continue Reading · Comments { 10 }

MCLV Style: Transitioning From Winter-To-Spring

Last weekend’s road trip extravaganza on Saturday included a trip to Sunnyvale for a photography class, brunch in Los Altos, watching the USA Weightlifting Junior Nationals in Foster City, and of course this picturesque photo shoot above the rolling hills of San Mateo.

One

{You can shop similar pieces by clicking these hyperlinks: Printed Skater Dress – Asos, Skull Print Scarf – TopShop, Blazer – Aqua, Peep-Toe Heels – Madden Girl & Gold Cuff – BCBG}

This skull-adorned scarf from TopShop is one of the pieces I picked up in New York earlier this month and I just can’t seem to get enough. It’s surprising just how versatile this pieces is – Such a great investment!

Two

{You can view this outfit on Lookbook.nu and Pose}

101

{Check out outtakes from this shoot – And some pictures of my photographer here – Just log into Facebook to view}

One of my favorite ways to transition from colder to warmer weather is to start w/ a fun Spring-appropriate piece – Like this super cute printed skater dress – And then add layers. This way I get to feel like I’m dressing for Spring but I’m still warm enough to function.

What your favorite way to transition from Winter clothes to your Spring wardrobe?

*Note: If you like this blazer you can still enter to win one of your very own here – {International} Aqua Giveaway – The winner will be announced the morning of February 22nd San Francisco time!

Continue Reading · Comments { 30 }

MCLV Style: Formal Wear Done Right

I adore getting dressed up whether it’s a pleated mini skirt for a date night or a Little Black Dress for a cocktail party. But when I get the rare opportunity to go full on black tie – I’m a happy happy girl.

One

{You can shop similar pieces by clicking these hyperlinks: Gown – BCBG Max Azria, Cape – Betsey Johnson, Heels – Zara, Clutch – BCBG Max Azria, Ring – Vintage & Necklaces – Sasha Maks Vintage}

SashaMaksVintageJewelry

{You can view this outfit on Lookbook.nu and Pose}

Three

{Check out outtakes from this shoot – And some pictures of my photographer here – Just log into Facebook to view}

After wearing the amazing gold sequined Badgley Mischka number a few weeks ago I decided to keep things a little more understated this time around and opted for this tiered black BCBG Max Azria number. But I kept the look from being too basic by pairing it w/ an orange & cheetah print clutch and a Betsey Johnson cape w/ a faux fur collar to keep me warm.

Are you a fan of black tie events? When was the last time that you wore formalwear?

Continue Reading · Comments { 19 }

{International} Aqua Giveaway

I’m a huge fan of the traditional black blazer – It’s a versatile, classic piece and no woman should be without one. I practically live in my Aqua cropped black blazer, both at work and on the weekends.

Lookbook

{MCLV Style: Lady Of The Night}

And since I truly believe that this fabulous little blazer is a Must Have I’m going to give away one to a lucky reader.

Entering this little contest is QUICK & EASY – I promise – There are TWO different ways to enter so pick either of the simple options below and you’ll have this fun new piece to play with in just a few days!

  1. Leave a comment below on this post telling me what you’d pair this blazer with
  2. Leave a comment on Facebook telling me what you’d pair this blazer with

AquaMCLV

{Size Medium}

Easy, right?

So what are you waiting for? Go ahead & enter either on the blog or on Facebook and I will randomly pick a winner a week from today – Next Friday, February 22nd!

* Please note that this is NOT a sponsored post – I purchased this blazer in order to give it away on MCLV

Continue Reading · Comments { 48 }

{IFBCON} Celebrity Sightings & Industry Insight

Last September’s IFB Conference was a spectacular experience – Amazing speakers, inspirational speeches, more information than I could absorb, and the chance to rub elbows with passionate men & women who love fashion just as much as I do. Within moments of the tickets going on sale for this February’s conference I had bought the two-day pass and booked a plane ticket.

Excited, who, me?

I was lucky enough to assist the IFB team with some of the behind-the-scenes activities that help make an amazing event like this come together. Talk about a learning experience! Not only did I get to spend some time with IFB founder & The Coveted blogger Jeannine and IFB editor & Shut Up I Love That Shirt blogger Taylor Davies, I also got the chance to spend two days getting to know the other volunteers and got the opportunity to meet some of the speakers, sponsors, and panelists.

In other words – I was in heaven.

Celebrity Sightings:

While to some “celebrity sightings” might be limited to the Beyonces and Julia Roberts of the world, for us fashion lovers celebrity sightings can include our favorite bloggers and industry insiders whose work we read, Instagrams we <3, and whose photos we view daily. During IFBCON not only did I have a number of wide-eyed moments of mind blanking “omgomgomg” excitement, I also got some handshakes, hugs, and sweet words from some of my idols & unofficial mentors.

Laura Ellner of OnTheRacks – I’m a HUGE fan of On The Racks! I followed Laura’s adventures in San Francisco and while I hated to see her leave the Bay Area, I was excited for her New York City dreams to come true when she moved to the Big Apple last year. Needless to say I was worried that I’d have a fan girl moment if I got a chance to meet her. Luckily I kept my excitement under wraps when I said hello & introduced myself {nerdy happy dance} and I have to say, she’s even more stylish and striking in person than she appears online.

Aimee Song of Song of Style – Not only is Aimee stylish & beautiful, she’s also incredibly sweet. Her affiliate marketing panel was interesting & informative and she was beyond nice as she waited to go on stage and while she hung around for pictures afterwards.

SongOfStyleOnTheRacks

{There’s a reason they’re the best – Just look at them, utterly flawless!}

Justin Livingston of Scout 16 – While IFBCON was primarily filled with female fashion bloggers there were a few proud male fashion bloggers in the crowd and quite a few speakers & panelists of the male persuasion. One of the arrivals that I was greatly anticipating was the blogger known as Scout 16 – A New York staple who showed up in fabulous shoes, moderated his panel like a pro, and was really genuine & nice if you were lucky enough to meet him.

Liz Cherkasova of Late AfternoonStriking is the first word that comes to mind when I picture Liz’s entrance, she strode into the conference in head-to-toe brilliant pink. A shade that few mortal dare to wear, but was utter perfection on her. Her Evolution of the Industry panel may have been the last of the day but everyone was glued to their seats and hung on her every word.

Hilary Rushford of Dean Street Society – Not only do I adore her site {which I’m sad to say that I only recently discovered} but I was blown away by how inspirational & captivating she was on stage at IFBCON. And off the stage? Wow. Just wow. Beautiful & chic – Wearing the perfect little white dress with a fabulous statement necklace and a too-perfect-for-words fur shrug.

Lydia Hudgens & I SPY DIY – One of my favorite parts of the conference was the photography workshop put on by Lydia Hudgens – Photographer to some of NYC’s most popular fashion bloggers – And DIY master I Spy DIY. It was funny, easy to follow, and FILLED with great tips & ideas. I definitely have a girl crush on Miss Hudgens now! 🙂

There were SO many speakers & so much information being passed on that I’m sorry I couldn’t meet everyone and hear everything!

Volunteer Love:

I couldn’t have been happier to get a chance to get to know this group of smart, fun, talented ladies – From bloggers to photographers to fashion lovers this was a great group.

BareBones

{Claire & Madison of Bare Bones: Fashion Is Dead}

SaraHailePhotography

{Sarah Haile of Sara Haile Photography}

{Francisca of Fancy-Francy}

Karina

{Karina of Beach & Dress}

DestinyCollage

{Destiny of Fate, Love & Destiny – Coming soon!}

SarahMekhail

{The lovely Sarah Mekhail – Blog to be launched sooooon}

And of course my partner-in-crime the lovely Brittany of The Subtle Statement who I met at IFBCON last September and spent this past week exploring New York with – From vegan restaurants in Chelsea to shopping in Soho to Barre classes in the Financial District. 🙂

TheSubtleStatementCollage

{Brittany Shick of The Subtle Statement}

I can’t wait for September so that I can head back out to New York for the next conference! 🙂

My sincerest apologies for the quality of the phone pictures – There were tons of fabulous photographers there but clearly I was not one of them. If you want to see more pictures from the conference head over to my Facebook page for Day One & Day Two albums.

Continue Reading · Comments { 28 }