GUARANTEED WAYS TO ACHIEVE ALL YOUR #GOALS IN 2017

Happy (almost) 2017 vinas! Whether you’re a fan of New Year’s Resolutions or not, I’m sure you’ve got a goal or two you are looking to achieve in 2017… you #bossbabe you 😉

Make sure you’re setting yourself up for success and smashing those 2017 goals using some of my favorite tips.

1.REFLECT ON 2016

Take some time to journal and collect your thoughts on the past year. What were the highs? What were the lows? Did you follow through on the goals you set out for yourself? If not, what got in your way?

2. CREATE A VISION BOARD

Ok I know this idea is a little new-agey but it WORKS. I’m serious… I’m a BIG believer that what you put out into the universe has a way of coming back to you. When I was in college in Boston (many years ago…), I created a vision board. On the board I had a picture of a boss babe (I wanted to own my own business), a Dubai landmark (I have always wanted to go there), a picture of the state of California (I knew I wanted to live there), and a handsome dude.

Well? I currently live in California, started my own biz, visited Dubai last year and I have a wonderful man in my life. Okay, okay, wait –let me preface this by saying…this didn’t happen overnight. In fact, it happened over the course of many years, and there were tons of hard times along the way (i.e. two lay-offs, heartbreak, and a loss of friendships, just to name a few), but the important thing is I kept believing and trusting the process.

I am a firm believer that we are the creators of our own destiny and the more you “put out” what you want in your life, the higher probability that it will come back. Plus, creating a vision board is such a fun project (psst – and a great one to do with a vina!).

3. COMMIT: SET AND FOLLOW THROUGH ON YOUR GOALS

  • Wellness goals: Fitness? Nutrition? Spiritual?
  • Career/business goals: Promotion? Pay raise? Start your own business? Education?
  • Friendship goals: Make new friends? Nurture current friendships? Spend more time with your vinas?
  • Self improvement: Learn a new skill? Travel to a new destination? Read more books?

4. GET TACTICAL

First ask yourself:

  • When do you want to reach your goal by?
  • What habit needs to happen every month so that you reach your goal?
  • What habit needs to happen each week to make that “thing” happen each month?
  • What habit needs to happen each day to make that thing happen each month?

For example, let’s say your goal is to learn how to cook in 2017 (thank God my boyfriend doesn’t read this).

  • Goal: Learn how to cook in 2017.
    • (Habit) Every month: Commit to cooking for someone else 1x per month.
    • (Habit) Every week: Commit to cooking 3-5 meals at home from the recipes you collected.
    • (Habit) Everyday: Spend 5 minutes collecting new recipes.

Consistent action through habits is the key to reaching your goals and to making the intangible into tangible.

5. CHECK IN ON YOURSELF

  • Are you on track? If you are, celebrate! If not, what is holding you back?
  • Do your goals feel *right* to you at this point in your life? If it doesn’t feel like the right time for this goal, or if it just feels wrong, get rid of it! It’s one thing to hold yourself accountable to goals you truly want, but it’s perfectly fine to nix the ones that just don’t serve you.
  • Do you have a new goal you want to add? Perhaps you realized you have a genuine interest to learn to code or learn a new language. If that’s the case, go for it!

What are your goals for 2017? Tweet us at @ilikevina or comment below!

(feature image via @rooihome)

HEY! HOLIDAYS: HOME-RUN PRESENTS FOR YOUR SPORTY FRIEND

Whether you’ve got an athletic vina in your life, or you’re an athletic chick yourself and you’re trying to put together your holiday wish list.. I’ve got you covered! Check out these 5 gift ideas – perfect for fit chicks everywhere!

IF THE SHOE FITS

IMHO these are the best sneaks evvaaa (sorry Nike)! Not only are they super stylish (#athleisure) and comfortable, their performance is so over-the-top, that they were even banned by the NBA. For real though, if you want to splurge on your vina (or you’re hoping for a new pair of holiday kicks yourself)  – look no further than the APL TechLoom Pro. (Hint to my galpals: I’m a size 9.5).

GIVE THE GIFT OF (S)WELLNESS

Okay, okay… Maybe she has one of these S’well water bottles already. After all it seems like these water bottles are these days.  But this brand new color by the S’well folks is just too glam to pass up! I love S’well bottles because they literally keep your water cold for a full 24 hours and hot beverages hot for 12! PLUS the company was founded by a woman, and who doesn’t love supporting a fellow #bossbabe?

A GIFT THAT WON’T TANK

Tell me one vina in your life who claims she has enough workout tanks! Right? I thought so. There are so many fun designs and motivational quotes… you can even customize an original tank top for your fit vina.

HELP HER KEEP TRACK

Call me old school, but I love a good journal. If your fit vina likes to record things the “old school” way consider this adorbs notebook. The pages allow you to keep track of your goals and write down your affirmations (#selflovealways), and also gives quick tips and tricks for each day.

FOR THE YOGI

Who says you need to go with a standard design for a yoga mat? How cute are these yoga mats from Magic Carpet Yoga Mats? Consider one of these for your yogi vina and she’ll think of you every time she stands strong in her warrior pose. 

What are you planning to get your athletic vinas this year? Tell us in the comments!

(Feature image via LuLuLemon)

NET-WORKING OUT

You already know that the gym is a great place to relieve stress and get your sweat on, but did you also know it can be a great place to expand your network? Make the most out of your gym time by combining your next sweat ‘sesh with these networking tips!

  1. Be friendly, but not overly intrusive. At the gym people are usually there to get in and get out, not exactly socialize. However, from what I’ve found, people are usually flattered if you ask them about an exercise they are doing. For example, if you spot a new potential BFF ask her where she learned that exercise! Note: headphones on typically means “I’m in the zone”, so if you notice her ear buds in, best to wait until after she’s finished her workout or in between sets.
  2. Compliment, Compliment, Compliment! Who doesn’t LOVE a good compliment. A great way to strike up a conversation with another athletic vina is to admire her workout attire, (seriously can athleisure just be a thing forever?). Next time you’re at the gym, try bonding over your love for workout gear and admire her style choices. “OMG! Love your leggings… where did you get them?” or “CUTE bag, I’ve been looking for one just like that”, are great places to start!
  3. Introduce yo’self! If you workout at the same time every day, chances are you see similar faces. If you see the same gal in the gym time after time and think she’d be cool to get to know… introduce yourself and ask her if she works/lives in the area. Before you know it you’ll be getting PWO (Post workout) smoothies in no time!
  4. Locker room talk. OK not THAT type of locker room talk ;). BUT in a non-awkward way, the locker room can be a great time to chat it up with a new friend! Just make sure it’s the timing is right… nothing more awkward than someone trying to strike up a convo when you are half nude- ha!! For your best bet, try to strike up a convo at the makeup mirror.

Remember, no one likes to spend hours in the gym (not even me and I’m a trainer- ha!), so it’s likely that other gals are in there to get the job done and get on with their day! The BEST time to get to know new potential bff is before/after a workout, in the locker room, OR if you can catch her during one of her rest periods. Next time you’re gettin’ your sweat on, don’t be shy– try some of these tips and pretty soon you’ll expand your network in no time!

What other places might be underestimated for networking potential? Help us brainstorm in the comments!

(Feature image via @sjanaelise)

CHOOSING THE BEST WORKOUT BUDDY

I’m a big believer that working out with a friend makes any sweat session that much better, BUT finding the perfect gym pal sometimes requires a bit of thought. After all, how many times have you had intentions to go to the gym with one friend and rather than hit the weights you end up hitting the bar?

Hey! It’s ok. Sometimes it’s alright to choose happy hour over bootcamp, but if you’ve got healthy habits you are committed to, you should seek a gym-loving vina who has similar goals!

As you consider which vina to plan a sweat sesh with… keep these things in mind.

  1. Will you motivate each other? You and your gym-vina should be a support system for each other by keeping each other motivated. Does your vina encourage you to push through for that one last rep or the last 30 seconds of burpees? If so, she’s a keeper!
  2. Do you have similar goals? As I mentioned earlier, some peeps are more committed to getting in a sweat sesh than others. Hey– to each their own right? BUT when looking for your gym buddy.. Make sure she’s just as amped about the gym as you are! The last thing you want is to make it a habit to go to the gym with someone who is less than thrilled to be there.
  3. Are you open to each other’s workout styles? You may love weight training and your vina may love running, but, this doesn’t mean you can’t workout together! If you are open to go for a run with her, and she’s open to hitting the weights with you, consider it a great opportunity to bond over each other’s interests!
  4. Will you hold each other accountable? When it comes to reaching certain physique goals, going at it alone can feel overwhelming! When considering your go-to workout vina, vow to hold each other accountable to one another’s goals. Whether your goal is to run a mile, lose 5 lb or tone your arms, having an accountability partner makes achieving your goal seem that much more attainable!

 

What traits make your vinas the perfect workout buddies? Tell us in the comments!

(Feature image via @hannahbronfman)

PREPPING FOR WINTER: MENTALLY, PHYSICALLY, & SPIRITUALLY

Just like that… August and September are gone and here we are in the throes of Fall. I hope you are enjoying the Fall flavors, having cozy movie nights with your gal pals, and maybe having a PSL or two (sorry, I had to!). 

Fall means that winter isn’t too far around the corner. Winter months can mean more time indoors, easy access to a lot of heavy foods, and added stressors of traveling and work.  I know I know…I don’t mean to rush you– but the more we plan for it now, the less stressed we’ll feel later.. feel me?

Before I go on any further….full disclosure time. I currently live in San Francisco so I do realize that in the Bay Area we don’t have a “traditional” winter, BUT as a gal who spent 26 winters in Boston… I can wholeheartedly say that I’m VERY experienced when it comes to prepping for winter months.

So..let’s set ourselves up to feel amazing and stress free come the winter shall we?

MENTAL PREP

  • Set up time with your vinas to reflect & goal set: This is one of my favorite activities to do with my gal pals when a year is coming to an end. Start by sharing your top 3 lessons learned/reflections with each other. Appreciate how far you all have come and what you have accomplished in the last year. Once you’ve shared your reflections, share your top 3 goals for 2017. Vow to hold each other accountable and help each other out in any way you can. #EmpowerEachother
  • Block your calendar NOW to stay sane: Chances are, you might be doing some traveling or attending some holiday parties in the months to come. I recommend setting aside some time for the sole purpose of blocking off your calendar for any important dates you have coming up. Taking time NOW to block off travel, holiday parties, vina dates or get togethers will make you feel more organized and will allow you to focus more on day to day activities and plans.
  • Escape with your vinas: Seriously, get out of town. Whether you want to get your ski on, or escape jack frost and lay on a beach, planning a mini-vaca with your vinas will give you something to look forward to. If you can’t get out of town, plan a stay-cation full of stress-free activities like brunches, movie nights, yoga, at-home facials, music, shopping… whatever you and your tribe love. #bonding

 

PHYSICAL PREP

  • Stretch girl. Colder months can mean a LOT more time sitting around, especially if your day job involves a lot of desk time. Our hips, neck, shoulders and back all get tight from sitting and over time this starts to feel “normal”. Making stretching a part of your daily routine will help you feel more energized and can also help prevent injury especially if you are an active vina.  Not sure where to start? Check out these 5 Daily Stretches.
  • Move.  My rule of thumb is that at a minimum, you should get “10k a day” or 10,000 steps every day. Walking is great for your heart and your mood and you can literally do it anywhere (yes, sometimes I do walk back and forth in my 468 sq ft apartment if I need to get a few steps in). You can track your steps by using an activity tracker or even your smartphone. If you are nowhere near 10,000 steps yet, start with 2,000 and work your way up by 2,000 each week! Get it girl!
  • Drink Water. Ok I’m totally guilty of slacking here sometimes, but gals– we’ve got to do it. Drinking water SERIOUSLY helps not only with hydration (duh), but it helps your skin, hair, nails and digestion.. Just to name a few.  Not sure how much to drink? Aim for ½ your body weight in ounces, if you are very active and workout a lot, aim to drink your total body weight in ounces.
  • Eat mostly nutrient dense, whole foods that you love. I know I know, you’ve heard it before… but eating wholesome foods (think anything found on the perimeter of a grocery store), will keep your energy high and your body healthy. If you find it hard to eat healthy during the week, set aside some time on Sunday to prepare your meals or make a plan for healthy places you will order from. Check out great resources like Pinterest for recipe inspo!

 

SPIRITUAL PREP

  • Meditate. I know you’ve heard this one before! Taking 5 minutes day to meditate can improve your mood, productivity and help eliminate stress. Technology has made it even easier with lots of cool meditation apps to help us relax. Check out this list of the top meditation apps for 2016 and you’ll be feeling zen in no time.
  • Mindfully savor your favorite comfort foods. Ok this tip is my favorite one… and you’re probably wondering why it’s in this section… let me explain. Many of us get stressed out about holiday food and “staying healthy”. I believe that mindfully indulging your favorite comfort foods helps feed the soul. Of course, many of our favorite holiday comfort foods come laden with butter, sugar and all that good stuff.. But it doesn’t mean you should pass on them completely. Instead, pick 2-3 things you KNOW you absolutely love, have one portion, savor it & move on. Restricting yourself from your dad’s amazing apple pie or your grandmother’s to-die-for potato latkes is no way to live!

DEVELOP A ROUTINE THAT WORKS FOR YOU

I’ve found that by developing a little self care routine, I help keep myself on track and feeling energized and organized, especially when I know the upcoming months are bound to be jam packed with activities. Of course, you can pick and choose what tips work for you, but the important thing is to remember to take care of ourselves and our fellow vinas. ❤

How are you prepping for Winter? Tell us in the comments!

(Feature image via @mandinelson_)

OUR FAVE WORKOUT TRENDS

Is it just me or do workout trends change faster than fashion trends? From group classes to wearable technology– there are so many ways to get your fit on. Check out some of our favorite workout trends for instant inspo.

APPS, APPS, APPS

Seriously, how could I not mention this one? Smartphones give us instant access to amazing workouts with the push of a few buttons. Whether you want to sweat like crazy with Kayla (seriously those workouts are killer), or zen out with some yoga… look no further than your smartphone for inspiration and ways to keep your workouts fresh. Also, finding a new workout buddy has never been easier.

WORKING SMARTER, NOT HARDER

Was it just me or did it seem like in the 90s and early 2000s people were OBSESSED with long cardio sessions. Don’t get me wrong, if you absolutely love your crazy long sessions on the elliptical or treadmill and it makes you happy– girl do your thing! HOWEVER, I will tell you that there is a more effective way to get your sweat on in as little as 10 minutes.

High Intensity Interval Training (HIIT)… perhaps you’ve heard this terms before. This style of workout involves high intensity periods of work, followed by short periods of rest. With HIIT training you will achieve a greater caloric burn than steady state cardio.

HIIT workouts can last anywhere from 10-30 minutes and they have been proven to be more effective than your standard 30 minute steady state run on the treadmill. Also, by choosing HIIT circuits that involve compound movements (i.e. pushups, burpees), not only will you be getting in a great sweat, but you will be building your strength and endurance! If you are really looking to take your results to the next level and cut down on your gym time, check out these HIIT circuits!

misfit.jpg

📸: Misfit

WEARABLES

Not sure if you are really getting your heart rate up to the Orange Zone? Wondering if you are sleeping through the night? Look no further than wearables. Whether you want to track your steps, heart rate, sleep or stress.. there’s an array of wearables devices to choose from. With so many cool, chic wearables out there– not only will you be able to capture some cool data about your wellness habits, but you’ll look super fashionable too!

ONLINE TRAINING

Ever considered hiring a Personal Trainer in the past but weren’t sure if it was “your thing”? Give online training a try! Online training harnesses the power of the internet to connect coaches with clients. Because the information is exchanged virtually, often times these online coaching options are not only more accessible than in-person versions, but the constant email contact allows for greater accountability and thus results!
What are your favorite workout trends? Share in the comments below! (Feature image via Harpers Bazaar)

WORKOUTS YOU AND YOUR FRIENDS CAN DO WITH A BOTTLE OF WINE 😉🍷

I’m a big believer that when it comes to working out, not having equipment or enough time is not an excuse! After all, exercise & movement are critical components to living a balanced lifestyle and taking care of ourselves #selflove. But— we don’t always have access to “traditional” fitness equipment. Ok I know, the post title gave it away… so I’m just going to get right to it:

Here is a little circuit you can do from the comfort of your own home,  all you need is a couple bottles of wine and your best gal pals because really, working out with your vinas is SO much more fun than doing it alone . No wine bottles handy? Any household item will do so long as it’s easy to hold onto and about 1-3 lb.

This routine is meant to be done as one big circuit meaning that you will perform each exercise for 10-12 repetitions then move on to the next exercise without stopping. Once the circuit is complete, rest for 1-3 minutes and repeat 1-2 times.

I’ve put links with the corresponding exercise should you need a bit more guidance, (just picture the person in the video using wine bottles for weights instead of dumbbells).

HOW-TO: WINE BOTTLE WORKOUT

Squat and press: Grab a wine bottle in each hand. Stand with your feet shoulder width apart and your arms by your side. Slowly hinge at the hips and bend down into a squat position. As you squat down, bend your elbows at 90 degrees. As you come out of the squat and rise up, raise your arms up and over head for the “press”.

Bent over rows: Stand up nice and tall and hold a wine bottle in each hand. Slowly hinge forward at your hips and engage your core. Lift the dumbbells to your side and keep the elbows close to your body. At the top of the movement, squeeze your shoulder blades together and contract your back muscles. Slowly release your arms down and repeat for a total of 10-12 reps.

Lateral Shoulder Raise: Grab your wine bottles and hold them in the center. Stand up tall with your arms by your side, your shoulders pulled back and abs engaged. Slowly raise your arms up so that they are parallel to the floor, do not let them go further than your shoulders. Slowly bring your arms back down. This is one rep, complete for total of 10-12.

Russian twist: Hold one wine bottle horizontally or hold two bottles towards the bottom. Sit down on the floor or on your mat with your knees bent (imagine being in a V shape). Raise your legs up off of the floor and twist your torso side to side while engaging your core. One rep = 1 twist to either side.

EARNED IT

Don’t forget to refuel! Right after your workout make sure to get in some quality protein and carbohydrates (i.e. a protein smoothie with a banana) to help your muscles repair & restore. Ok ok and yes, have a glass of wine too 😉!

Try our wine bottle workout with your vinas and then let us know how you liked it in the comments below! (Feature image via Reebok on Youtube)

3 VINA-DATE IDEAS FOR ATHLETIC VINAS

You already know that being active is essential for stress relief, health, and even confidence! But doing the same old routine on your own can get boring after a while. Sometimes there are days where you choose donuts over deadlifts (ain’t nothin’ wrong with that!)

Why not shake things up a bit and make your next workout a vina date? Not only is working out with a friend more enjoyable (#girltalk), but it increases your accountability, your motivation, and ultimately your results! After all, you are way less likely to bail on your workout if you already committed to it with your gal.

Here are 3 ideas to make your next vina-date an active one:

Yoga_Chicks.jpg

📸: @nagnata

TRY A NEW CLASS

I was recently on a vina-date with one of my new gal-pals (hey Anoo!), and she suggested that we try a trapeze class. At first I was skeptical, but the more I thought about it, the more I thought how cool it would be to try something totally different! One of the best parts about bonding with new vinas is being introduced to new/different activities that you wouldn’t normally try. Plus, who knows? Maybe I’ll be a natural trapeze artist… or fall flat on my face multiple times (the latter is more likely).

URBAN HIKE (+ BRUNCH..YUM!)

One of my favorite things to do with my vinas every Sunday is to map out an urban hike that leads to a fun brunch spot. To really feel like we earned those post-hike mimosas, we plan out a route that is at least 2 miles long and includes a coffee stop (or two), along the way. If you want to plan your own urban hike with your vinas, all you need to do is check out Yelp! Or Eater to find a fun, delicious brunch spot in your city that you and your vinas will like (make a rezzy if you can)! Decide on a meeting place, throw on your athleisure duds, and get hiking. Once you and your crew arrive to the brunch spot, enjoy it girl. #EarnedIt.

FINAL_VINA_CIRCUIT

HIIT IT

HIIT, or High Intensity Interval Training, is one of the most effective ways to torch a bunch of calories in a short amount of time. If you and your vina are looking for a quick, body sculpting workout that requires no equipment, I’ve got you covered. Check out this circuit I put together (above) just for busy vinas like you, who want to get the job done as efficiently as possible! Perform each exercise for 40 seconds and then rest for 20 seconds before moving to the next exercise. Do the circuit 4-5 times total, resting 1 minute between each full circuit. You’ve been warned, this circuit is not easy! Keep each other motivated and push each other to complete it as best you can!!

LEAN ON YOUR VINAS FOR MOTIVATION

Make it a habit to share your wellness goals with your vina so that you can motivate each other and keep each other accountable. It’s safe to say that in one way or another, we all have wellness goals.  Whether your goal is to eat a little healthier, bench press your bodyweight, or run a marathon, achieving your goal will be that much easier when you have a support system around you.

What are your fave exercises to do with your vinas? Tell us in the comments!

(Featured image via victoriassecret.com)