Peak8Fitness + Nutrition Blog
December 15, 2015
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December 1, 2015
1. Nike ‘Free 5.0 Flash Running Shoe’
2. Lyrix In-Ear Earbuds
3. Zella ‘Urbanite’ Leggings
4. Nike ‘Dry Fit Half Zip Running Top’
5. bro Glass Water Bottle
6. Adidas by Stella McCartney Yoga Mat with Strap
7. Natori Yogi Sports Bra
8. Henri Bendel Striped Earbuds
9. S’Well Silver Lining Stainless Steel Water Bottle
10. Nike Flex 2015 Flash
November 17, 2015
Taking care of yourself when you’re pressed for time and have a mountain of things to accomplish can be extremely challenging. These women-on-the-go have learned a thing or two about maximizing their time and minimizing their stress levels. Check out their tips.
What are your go-to foods when you have a busy day ahead of you?
I love quick, pack-a-good-nutritional-punch kind of foods: apples, almond butter, Peak8 superfood cereal (chia seeds, hemp hearts, raw almonds, raw coconut, strawberries, blueberries, and unsweetened almond milk), sliced grilled chicken, and avocado. I am a small, multi snack/mini meal kind of gal.
How do you fit fitness in on the go?
I’ve taught myself to be okay with breaking my workouts into smaller segments sometimes multiple times a day. I can kick some serious buns in just a short 20 minutes. I prefer a full body high intensity routine if I only have a quick 20 minutes (e.g. burpees, squats, push ups, Spider Mans, lunges), or I choose a high intensity interval run routine.
How do you stay organized and on top of everything when you’re juggling so many clients?
I pack and plan ahead for all opportunities and obstacles that typically arise in my day-to-day routine. No matter what my schedule looks like, the night before I always pack my meals, lay my clothes out, prep my gym bag with fresh clothes and shower gear, and have my calendar filled with reminders. I would be lost without the ‘ting’ from my calendar alerts.
I’ve found that I can be away from home and conquer the day successfully if I plan ahead. At any time an appointment can change and a client can reschedule — with that in mind, I have all the tools I need to fill in my schedule with a workout, a healthy meal, or materials to get ahead for work.
What shortcuts do you rely on when you are getting ready with a limited amount of time?
There are so many beauty hacks that can really cut down your time when getting ready. My hair always takes me the longest so dry shampoo is my best friend on days when there is no time to wash, dry and style my hair. I personally like the Kevin Murphy brand because it smells so good. I also love his Resort Spray, it helps revive day-old curls or during the summer I let my hair air dry and spray it for beach waves.
How do you throw together a cute outfit without spending all morning deciding what to wear?
When I add new pieces to my wardrobe I try them on right away with things that I already own so that I have some outfit ideas in mind for the future. I definitely have my go-to uniforms that I know always look good, like boyfriend jeans, booties and a tucked in tee. Another trick is to add an eye catching accessory to a simple base — i.e. jeans, a white t-shirt, nude pumps and a colorful scarf or a statement necklace. When in doubt wear all black and you are guaranteed to look pulled together.
How do you manage to stay organized when you’re being pulled by two separate businesses?
It is honestly a never ending balancing act and I constantly have to be thinking ahead. I have a dry erase board next to my desk and every month I write 5 goals that I want to accomplish that month. I make a do to list every Sunday night for the week ahead and then do daily to-do lists every morning. I write down all of my blogging, Amber Spray Tans and personal appointments in different color pens in order to keep it all straight.
How do you set up your mornings to ensure your entire day is productive and well organized?
By preparing the evening before! The next day’s to-do list is written before heading to bed, coffee pot set up with the timer ready to go first thing, gym clothes and work clothes set out so it’s harder to make excuses when the alarm goes off.
What are 3 things you try to do everyday to take care of your body?
1. Keep my water bottle with me all the time and drink tons of water.
2. SWEAT – even if all I can do is a short, high intensity workout.
3. I love incorporating aromatherapy into my day – difusing energizing citrus or peppermint oils while I work and lavender, calming oils at night to wind down.
What is your best tip for managing stress while still staying sane?
Be kind to yourself! You can’t do everything and be everywhere. It’s great to work hard, but also remember being nice to yourself is way less exhausting than constantly telling yourself you aren’t doing enough.
What are your go-to tips for styling your hair when you’re short on time (but still need to look presentable)?
This is a well-known practice for me. Typically if I am short on time but still want to look cute, I throw in some dry shampoo, a braid and maybe even a messy high bun. Since messy disheveled hair is in style, you can even throw in a couple curls to your day old hair and call it beach waves.
How do you take care of yourself and your body when you’re in between clients and on your feet all day?
Sometimes maintaining balance can be extremely hard for me. I make sure that I bring quick healthy snacks that are easy to munch on while I mix color, or run to the back to grab more product. I’ve also been trying to incorporate more stretching in-between clients.
What are the three things you always do for yourself no matter how busy your day is?
1. I give myself a 30-minute minimum break to refresh and re-energize. Going to the gym early in the morning, and standing all day can be exhausting, so I never skip this step.
2. I try to drink 20oz of water every 2 hours, or 80oz minimum while I’m at work (drinking water is a chore to me) and once I go home I notice I don’t drink nearly enough water.
3. No matter how busy my day is, I make time for my husband, and my dogs. They are the most important thing to me, and spending time with them makes everything easier.
September 11, 2015
While we have yet to see the first snowfall, and flip-flops are still a wardrobe staple for many, there’s an undeniable shift in the seasons signaled by falling leaves and back-to-school sales. Sometimes long months of heat make the change a welcome one, but there’s also a disappointment that comes with the end of summer.
If you’re struggling to return to get back into a routine and beat the end-of-summer blues, here are a few tips to help.
Set goals with an end-of-year deadline
Don’t wait for the New Year to set goals, unless you want to increase your chance for failure. The build-up associated with creating goals for a beginning of year launch often creates too much pressure, and most of us are silently expecting to fail before we even start.
Instead, let your goals carry you through this slump and into the holiday season. Establish a workout routine, plan to change at least one of your unhealthy eating habits, or simply create and stick to a plan to cut down on your current stress level.
Not only will this give you something to work for, it will combat the common traps we fall into during the holiday season before they start – overeating, skipping workouts and allowing stress to get the best of us.
Reframe your thinking
What you think you create, and dwelling on your aversion to change directly impacts the natural flow of your life. Resisting the change is not only futile, but it adds a heaviness to everything you do.
Instead of thinking about how much you’re dreading the change in season and routine, think about what you do like about it. Sometimes excitement doesn’t come naturally — we have to create it.
Tap into your inner child
Speaking of excitement, who is better at tapping into it than children?
It may sound ridiculous, but there is something to be said for getting in touch with all of the little rituals we used to enjoy so much when we were younger.
Think about it – what’s better than fall sweaters, picking pumpkins, and making comfort food? Yes, it’s cliché, but there’s a reason why so many people find such enjoyment in it. It’s about being fulfilled and satisfied by the little things.
Everyone can benefit from that.
See it as an opportunity
We can always benefit from a reset – whether it be in our jobs, relationships, or workout routines. Sometimes our habits and way of living become so engrained in us, we are blinded to what isn’t working, what would make things run more smoothly, or what might make us happier overall.
A change in seasons can signal a very powerful opportunity to take advantage of this reset button. It’s a tangible beginning and end.
Instead of dreading what’s to come, take it as a chance to decide what areas of your life need to be shaken up a little. It’s not work if you know it will help you to live a more satisfying and fulfilling life. And, if you see it as work, you might just be attempting to make changes or achieve goals that don’t speak to you.
Summer might be fading into the background, but there are plenty of things to look forward to from this point forward. If you don’t recognize them now, you might just need to fake it until you make it.
September 1, 2015
Regardless of the importance to our overall mental and physical wellbeing, goals often take the backseat to the day-to-day tasks and thoughts that keep our lives operating. If we talk about goals, the conversation often starts with one word: someday.
Someday I will run a 10k.
Someday I will eat more salads and less sugar.
Someday I will feel comfortable in a bathing suit.
Let’s face it – any statement that starts with someday should really begin this way:
I will probably never run a 10k.
I will probably never eat more salads and less sugar.
I will probably never feel comfortable in a bathing suit.
Why? Because goals are achieved through the accountability offered by actionable steps and deadlines. Deadlines force you to put a date to that “someday,” which increases the likelihood of achieving a goal substantially.
Next time you think about that fitness or nutrition goal that would improve your overall health and wellbeing, consider these reasons for setting a deadline:
Deadlines help you to work backwards to create a plan of action.
If your goal is to run a 10k and you’ve set your goal deadline for six months from now (the date of your first race), you know the general shape your body needs to be in and the distance you need to be able to run by that day.
From there, you can set milestones to hit along the way, whether they are based on distance, time, or both. These milestones take a very large goal and break it down into specific, actionable steps. They can shape your training and turn the dream of running a 10k into a reality.
Deadlines help you prioritize your time.
With a deadline and milestones laid out, the time you spend training suddenly has a clear focus. You can pour your energy into making sure you are on track to get your body to where it needs to be in six months.
Working towards a specific deadline will bring the rest of your life into focus as well. If you know you’re working towards something substantial and it’s possible to achieve, you can find more motivation and time to make it happen than you otherwise would have thought possible.
Deadlines force you to really figure out what you want and why.
It’s easy to become stuck in the monotony of day-to-day life when you don’t take the time to think about what you actually want for yourself and your life.
Setting a deadline cements a commitment to yourself to figure our where you find fulfillment and what would help you to become the best version of yourself. And one goal deadline will often give you a push to figure out what other goals you’d like to work towards achieving.
Deadlines spur action.
When a deadline is set, there’s no more time to make excuses. After all, one skipped workout just means more progress will need to occur in the ones that follow in order to make that deadline. And that sounds like more pain than it’s worth.
So here’s your challenge…
Think about the goals that have been taking up space in your mind. Select just one, and decide on a deadline for yourself.
Take that deadline and plaster it anywhere you need to see it in order to truly stay committed.
Now, see how your success rate suddenly skyrockets.