Eat Clean Train Dirty-FREE HIIT class at Katy Trail

Harvard Entrepreneurs Team up to Offer Dallas’ Hottest Free Health Event of the Summer

Eat Clean Train Dirty Flyer 072315

Happy Monday my lovely readers! I am so excited for this fun event on Thursday. Who doesn’t love a good happy hour workout before hitting the social scene? It can be tough to meet people who have the same interests, so we are giving you a great opportunity to do both! I have recently joined the Dallas Grit Fitness Dream Team and am proud to say we have loved getting to know our Dallas community! There’s always room for fun in fitness….I would say it’s one of the things we do best, but don’t worry, you will work up a sweat this week in just 30 minutes. Read below for a snapshot of what to look forward to on Thursday! Register below….it’s already set to be a packed house and a ton of fun! Please be sure to wear sneakers, bring a towel if you like, and plenty of water.

Megan Lyons and Brittani Rettig are teaming to up to offer an energetic evening of fitness, food and freebies!  Lyons and Rettig both left their consulting careers to start businesses in nutrition and fitness respectively.  These two are thrilled to host a free event on the Katy Trail to promote health, wellness and fun!  The first 35 guests to register and attend will receive Fabletics swag bags to go along with their free high intensity interval training workout, healthy treats and nutrition tips.

GRIT HIIT Class Description:

High intensity interval training (HIIT) class designed to push you to your max! Power through a tabata-style, body weight interval circuit that’s sure to spike your heart rate while building muscular endurance. Enjoy a jamming playlist to energize your workout and leave feeling fit and fierce!  Sneakers required; 30 minutes

Class participants must register online at: http://bit.ly/1gbNqKx

EVENT DETAILS:

Date: Thursday, July 23

Time: 6:00 – 8:00pm

Location: Katy Trail, Snyder’s Union (entrance on Carlisle Place, between Lemmon Ave. and Hall St.)

Cost: Free & open to the Dallas community

Details: Fabletics giveaways, raffles, nutrition tips, healthy treats and 2 free, 30 minute GRIT HIIT workouts:

Session 1 – 6:30pm

Session 2 – 7:15pm

About The Lyons’ Share Wellness & Megan Lyons

The Lyons’ Share Wellness offers personalized health coaching to help clients lose weight, increase their energy, and feel their best through nutrition and lifestyle.  Our clients have lost up to 100 pounds, solved chronic digestive issues, dramatically reduced blood pressure and cholesterol, and turned picky kids into healthy eaters.  Owner Megan Lyons also writes a biweekly health and nutrition column titled “Trail to Good Health” in the Katy Trail Weekly.

Megan holds a Certificate of Health Coaching/ Holistic Nutrition from the Institute for Integrative Nutrition in 2011, and is currently pursuing her Masters in Holistic Nutrition from Hawthorn University.  She received her MBA from Kellogg School of Management at Northwestern University in 2012, and graduated from Harvard University in 2007.  Prior to founding The Lyons’ Share, Megan spent 5 years as a management/ strategy consultant.

 

About GRIT Fitness & Brittani Rettig

GRIT Fitness brings an innovative approach to boutique fitness by providing a customized set of energetic, music-driven classes.  It’s Dallas’ 1st and only one stop shop for Kickboxing, Dance Cardio, Hip Hop, Body Sculpt, Barre and upbeat Power Vinyasa Flow classes.  Located in the heart of East Dallas, GRIT Fitness opened to the community in January 2015.

Prior to founding GRIT Fitness, Brittani Rettig worked at Deloitte Consulting, LLC.  She earned her undergraduate degree from Cornell University.  She also holds an MBA from Harvard Business School and numerous fitness certifications.  Rettig continues to author her leading fitness/lifestyle blog, Grit by Brit, which receives national recognition from SELF Magazine, POPSUGAR and Greatist.

To learn more visit http://www.dallasgritfitness.com or http://www.thelyonsshare.org

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FAQs with Ariana Michelle: Eating Habits

Acne Fighting Foods

My typical eating habits

Can you believe that it’s week 4 of the Love Your Body Series and Spring Break in 60 days Challenge? The new year always brings amazing challenges up and it’s no surprise that it might seem overwhelming by all of the choices out there! Here are my suggestions on what to eat, to fuel your body for an active life!

Ok ok, so why do you keep seeing this stupid hashtag #Absaremadeinthekitchen?! Well Skin is also made in the kitchen….I think that needs a hashtag! #eatcleanclearskin? Someone come up with something! Well, because it’s true! For most….*disclaimer, not all abs are created equal.* Some of us eat SOOO healthy, what gives?! Well first of all, we all hold weight in different areas and sometimes it DOES take pushing to your MAX every day to see results over time. (I struggle with my thighs and bum….Plyo Squats and Lunges and HIIT workouts are my secret!) if you’re not burning calories during the day and completing toning routines to strengthen and lengthen those muscles, chances are you won’t see much definition. I’m sorry! I know it totally sucks, but after you turn 25, sorry babes, you gotta work at it every day. It’s just part of life. Not only is it great for your heart, and diabetes prevention, it helps us feel more confident in our clothes! Is it going to be easy? No. Is it going to require hard work? Yes. Is it going to pay off if I am consistent day after day for a few months and then a year? YES! Is it fair that guys seem to lose weight faster and easier than women? Nope. But I’m not here to talk about fair, haha life isn’t about comparing yourself. This is YOUR journey. Buckle up, put your big girl pants on, and remember that you were created to be a bombshell. So we’re embracing that this month. It takes both exercise and great foods to keep a healthy weight. Abs are another level of clean eating. I’m sharing my tips that help me see definition, AND clear skin below!

*My routine changes every 60 days because our bodies need variety to maintain our goals! My personal goal is to always have abs. lol. It’s possible with clean eating and I’m proud of that!

I follow a meal structure of 5-6 small meals a day. This is typical of the Whole 30, the Paleo Diet (Crossfitters hollaa), The Tone it Up Nutrition Plan, and all of the Beachbody Meal Plans. The basic idea that you need to learn here is, eating less will not make it any easier for you to tone up! If you are looking to lose a substantial amount of weight, yes your portion sizes might need to be re-evaluated, however I have found that by eating MORE, I have been able to get closer to the lean and toned body of my dreams!

The Stipulation is that you must be eating whole, natural, raw, and fresh foods to keep you fueled and fabulous! There are so many amazing foods that can prevent acne! While I write this I’m actually snacking on a honey crisp apple and natural ground (sugar free) peanut butter from Kroger *$1.19 fresh ground lasts me a while! Read up more on my favorites here

Best-Diets-2015

Portion Size: I like to follow the portion size that Tony Horton preaches in his P90X3 plan. (Weight watchers does a similar thing) Use the size of your fist as a portion size! I know that sounds small, but it does take time to adapt your body to healthy portions. Add variety to your plate in these sizes and you will still get full, but it’s not OK to eat 5 portions of Mac and Cheese every week!

Eat enough during the day! To avoid that crazy Hanger (hungry anger) at night, please make sure you are fueling yourself during the day! When I eat all of my small meals throughout the day, not only is my body burning them and storing up those nutrients, because I worked out earlier, it’s keeping my blood sugar levels steady *very important! I am not typically drawn to junk food at night because:

A) I don’t keep anything tempting in the house, sometimes Marshmallows and Coconut Ice cream, and Kind Bars, haha #cheatclean! And B) I’m fully satisfied by all the meals I had during the day

The Great Grain Debate: Ok, there is a GREAT debate on the evil word CARBS. Some immediately think of all things that could be a starch or carbohydrate, immediately a bad food. Not true! Carbohydrates are essential to our diets because they help us maintain healthy blood sugar levels! They just take longer to break down, which is why I avoid them at night. I eat them in the morning, mid morning, or during lunch while my body is still moving and burning my stored up energy in the form of complex carbohydrates. Not ALL are created equal! It’s great to replace your standard oatmeal with something less refined like steel cut oats, and replace the pasta with quinoa, millet, brown rice. You can read up on grains here!

Cut the Crap! The easiest way to start a healthier flexible diet is to cut out *most things that come out of a package. 80% of your diet should consist of fresh veggies, fruits and meats. If you’re Vegan or Vegetarian than beans, nuts and grains are likely your best friends! Like I always say “When in doubt, throw it out!”

No Booze: I have about 0-2 drinks per week. Ok limited booze. I had a pretty substantial beer this past weekend lol I loooove Revolver Blood and Honey, or a Sam Adams. You know, Lagers or Wheat beers. HOWEVER, I have learned to know my body really well, and I do have an intolerance to gluten. Not an allergy by any means, but as a result of Accutane, my body developed an intolerance to dairy and all processed foods. Super fun! What does that mean? Let’s be honest, my tummy doesn’t like it ok? Lol my body literally hates me when I eat fried food in combo with beer *aka the best football foods ever*and ice cream-for some reason greek yogurt is ok, you just have to learn what your body responds to. For real though guys, start to replace the bad stuff with the good stuff….veggies and humus instead of friend wings and cheesy nachos. And instead of fruity cocktails, you could try vodka soda…which is extremely boring to me! Keep the drinking to a few drinks a week, and if you are preparing for an event, NO booze! I promise your face and abs will thank you for it!

Bottom line: What you put into your body, will literally come out in all types of forms on your body. For me-that’s acne. Put nutrient, colorful food in your body (Lucky Charms does not count!!) Choose more veggies over starches. Dairy makes my skin break out, and refined starches, like pasta, white bread, white potatoes, and fried anything make my skin sad. If you can find a colorful option of said starch *purple potatoes, sweet potatoes* include it in your diet! The more colors the better.

Looking for more healthy recipes? I honestly use tons of resources but I use Pinterest a lot! I refer often to the Teambeachbody.com blog as well as my Tone it Up Nutrition Plan. But I’m a creature of habit so I typically put a lot of things together and don’t follow a recipe at all times! Don’t overwhelm yourself, follow an easy plan for the first few weeks of your lifestyle change, swapping pizza for veggies, and burgers for lean meat! I probably only follow a recipe once a week haha, you don’t need complicated stuff, you just need more of the RIGHT stuff!

Example Day:

M1: Chocolate Vegan Shakeology-this is a meal addition, not a replacement! You still need more veggies throughout the day. It’s full of Superfoods *Gluten Free & *Dairy Free Please read here if you have questions about Shakeology!

M2: Fruit and nuts, or nut butter (apple, orange, berries, grapefruit, banana)

M3: Salad with everything under the sun *recipe to come!* or a wrap with extra veggies, grilled chicken, or a black bean burger. Long grain rice, sweet potatoe or quinoa option (I don’t really eat these enough actually) I eat the most veggies at lunch!

M4: Lara Bar, Kind Bar, Cliff Bar, or fruit and nuts, or veggies and hummus, I’ve found that the extra veggies in the afternoon really help me stay on track!
M5: Veggies and Lean protein. Turkey meatballs, turkey chili with tons of veggies, asparagus, brussels sprouts, loaded salad, broccoli, grilled chicken, beans, etc.

I hope that these principles helped you guys! I’m really excited to start sharing more options with you all.

xoxo, Ari

Pink Dress and Bun

How to ‘Fix’ your Thanksgiving!

As we prepare for the holidays tomorrow, you might be thinking…I’m just going to throw all of my cares to the wind and eat whatever I like. Enjoy every single desert that is put on the table, and all the bread my heart desires. Is that really smart for your head?

As I’m nearly 10 months into my new lifestyle (I wouldn’t label it anything other than flexible conscious dieting) and lean clean and green eating, I can’t rely on my mindset to do the work as often as I would like it to. You see, I usually say 70% of my mindset and 30% of my exercise will be enough for me to maintain this lifestyle change. But I’m finding I need to be stronger…it’s more like 90%! What do I mean by that? I mean that the conscious decisions I make in my diet day in and day out, truly affect my outlook on my body, my willpower, and the attitude I have towards slip-ups. When I turn down something that makes my face break out, or my stomach hurt, and replace it with something that keeps me feeling light and full and nourished, I feel empowered! It’s a feeling of success over my stupid bored stomach that I am training my brain to feel….and I LOVE this feeling. It’s a feeling of control that I’ve been looking for my entire life (I know I’m not that old yet, sorry lol) but I truly never felt like I needed to care because I was so in control, and I could totally out-train my diet. WRONG. You’ve heard me say this a hundred times. It will catch up to you. So what if it has? Should you start tomorrow? Yes! There is no reason you can’t swap a biscuit for a veggie. The Holidays are the best time to make more conscious decisions, to ‘win’ the battle against the spread, and make some small changes. You will be on your way to a much better New Year than you think. I am done giving up my goals for the year in November. I am going to finish this year stronger than ever. I’ll write more on that later!

These are just a few things to keep in mind:

1) Keep your body moving-get up early before the cooking starts and get in your normal exercise! I plan on going for a run in the morning and doing PIYO and some bikini abs!

2) Portion Size does matter-see below!

3) Wiggle Room is good for you! If you’re eating lean clean and green, you will not throw yourself completely into a slump by indulging in your favorite desert

4) Get active with your family! Have the afternoon Turkey-comma? Take the family outside for a walk or some football before it gets dark!

5) Please eat breakfast! It’s a great idea to have your normal breakfast to avoid completely throwing yourself for a loop. This will help you stay full and not starved by the time the big meal comes around. You will be less likely to eat things off your normal plan and stick to your portions and not go crazy!

6) Don’t stress-enjoy your family! Thinking about tomorrow and planning the things you want to enjoy is better than not having a plan. Be grateful for the body you have and the energy that it gives you, and the time you get to relax away from work and the crazy hustle of life. I’m writing about gratitude this week. Enjoy a small piece of pumpkin pie =)

7) Make your own dish! If you do have the option to bring something nutrient dense, you can absolutely keep your choices in control. Check out some of my favorite recipes by Tone it Up! 

Have your pumpkin pie, your biscuits and gravy, lots of wine, and enjoy the time with your family! But use discretion and try to stick to your portions! For me, it’s not about ‘I can’t eat any of this because I need to look a certain way’ It’s honestly the ‘after effect’ that puts me in a sour mood, and makes me feel yucky. And that is completely fine if this sounds extremely scary to you….because I’m not forcing this lifestyle onto anyone.

But if you are a little curious if there are some ways to do less damage than is really necessary, I wanted to share Autumn’s video with y’all! It’s actually possible! Salad, greens, sweet potatoes, turkey, you can have it! Autumn is an expert on portion control, so if that’s something you think you could work on, take a look!

Drink up Sailor: 6 Reasons to Drink More Water!

Drink More Water

I truly, 100% believe that drinking half my weight in fl oz./water every day, is the reason that I feel and look my best. I can definitely tell when I haven’t had enough water. I can also certainly tell during my exercise or workouts that I am tired, dizzy, or nauseous. Helloooooo! You’re dehydrated! If you are going on any time of adventure, water is nothing to skimp on! So please drink up, and enjoy these benefits from Web.MD below.

1. Drinking Water Helps Maintain the Balance of Body Fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

“Through the posterior pituitary gland, your brain communicates with your kidneys and tells it how much water to excrete as urine or hold onto for reserves,” says Guest, who is also an adjunct professor of medicine at Stanford University.

When you’re low on fluids, the brain triggers the body’s thirst mechanism. And unless you are taking medications that make you thirsty, Guest says, you should listen to those cues and get yourself a drink of water, juice, milk, coffee — anything but alcohol.

“Alcohol interferes with the brain and kidney communication and causes excess excretion of fluids which can then lead to dehydration,” he says.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

“What works with weight loss is if you choose water or a non-caloric beverage over a caloric beverage and/or eat a diet higher in water-rich foods that are healthier, more filling, and help you trim calorie intake,” says Penn State researcher Barbara Rolls, PhD, author of The Volumetrics Weight Control Plan.

Food with high water content tends to look larger, its higher volume requires more chewing, and it is absorbed more slowly by the body, which helps you feel full. Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. “When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer,” says Guest.

Drinking enough fluids is important when exercising. Follow the American College of Sports Medicine guidelines for fluid intake before and during physical activity. These guidelines recommend that people drink about 17 ounces of fluid about two hours before exercise. During exercise, they recommend that people start drinking fluids early, and drink them at regular intervals to replace fluids lost by sweating.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don’t expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

“Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration,” he says. “But once you are adequately hydrated, the kidneys take over and excrete excess fluids.”

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You can also help “lock” moisture into your skin by using moisturizer, which creates a physical barrier to keep moisture in.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. “Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,” he says.

When you’re getting enough fluids, urine flows freely, is light in color and free of odor. When your body is not getting enough fluids, urine concentration, color, and odor increases because the kidneys trap extra fluid for bodily functions.

If you chronically drink too little, you may be at higher risk for kidney stones, especially in warm climates, Guest warns.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

“Adequate fluid and fiber is the perfect combination, because the fluid pumps up the fiber and acts like a broom to keep your bowel functioning properly,” says Koelemay.

Water Bottles

How do you get more water in your day? Get a new bottle! Click the pic above to go to the VS site and snag one up! 

  1. Have a beverage with every snack and meal.
  2. Choose beverages you enjoy; you’re likely to drink more liquids if you like the way they taste.
  3. Eat more fruits and vegetables. Their high water content will add to your hydration. About 20% of our fluid intake comes from foods.
  4. Keep a bottle of water with you in your car, at your desk, or in your bag.
  5. Choose beverages that meet your individual needs. If you’re watching calories, go for non-caloric beverages or water.