31 August 2015

Motivate and Move Mondays with Marshalls


It's that time of year again where the energy and excitement of incoming fall (ok, ok and the pressure to be NYFW street-style ready) gets me up early in the mornings and ready to get moving... But if this forever-going-back-to-school behavior doesn't sound like you at all, then this post is really more for you...

On Mondays I MOTIVATE. No matter what has happened over the weekend, the week prior, or what thing I'm dreading this coming week, I try to think of Monday as a clean whiteboard filled with open space, possibility, free of red markings, and the perfect time to start fresh. I know that if I start the week off with the best of intentions, and quite literally on the right foot, I set myself up to have a better more productive 7 days. AND if I do fall apart mid week, get slammed with work, stressed out, eat poorly, or miss out on precious sleep, I find it easier to brush off and get over, knowing that I put in solid good work early in the week, and getting back on track is less monumental a task and more a matter of good responsible maintenance. 

So this Monday I'm up and outside showing you my Monday morning routine when at home in Palm Beach. It begins with a cup of filtered hot water, juice of half a lemon, and a tablespoon of apple cider vinegar to alkaline my system. I sip this while doing some meditative breathing exercises and getting on my workout outfit. 


Statistics show that even putting on workout clothes first thing in the morning means that we'll at some point motivate to workout that day. Today's outfit I found entirely at Marshalls, and can confidently say that with Marshalls fabulous new active wear section, there is now no financial excuse or impediment to exercising; my Jockey sports bra was under $9 my sweatshirt $10 and my Adidas leggings were $20.

Next, I set my mental motivation- saying a short series of positive affirmations in front of the mirror (much more on that part to come). With my head in the Monday game, it's time to get the body in play. At this point I head out for a morning jog, running 1 mile at whatever pace is comfortable for that particular day. I have learned over the many years I have been running competitively in school and to reach certain fitness goals, then through injury, and recovery that it is far more important to listen and observe your body when running rather than push through pains, or zone-out the discomfort via blaring headphones. My Monday mornings are not just about moving my body, but motivating my mind and body to work together, promoting the two to connect more throughout my day and my week. That after all the core of true total body strength.

Once I feel warmed up, blood circulating, and that there's fresh air in my lungs, I will stop for a stretch and strengthen series. I love using these GIAM bands I found at Marshalls: they come in 3 tensions and are weightless, allowing me to pack them for travel and tie them around my waist to use when I stop along my run. Using this form of resistance you work with your own body weight to help tone and tighten and stretch, creating longer leaner muscles, preventing any tendency to bulk. 

Here's my beginners Supper Model Stretch and Strengthen Set that will cure any case of the Mondays you've got...


1. Now that you've warmed up, throw a leg up and over a park bench, large stone, or brick wall (just something around hip height) and use your band to help you stretch your hamstring and calf, making sure you keep your hips square towards the bench and abs pulled in as you fold yourself over to increase the stretch. Count for 20 seconds and repeat on the other side. A variation on this stretch is pictured bellow where you can open up your hips slightly and use the band to increase the stretch in your opposite obliques while stretching the inner thigh of the suspended leg. Hold for 20 and release.


2. Hip Opener: Tight and sore "runners" back often times come from tight hamstrings and hips. The hipflexer is particularly sensitive to running and needs extra attention when stretching. Throw one leg up against a hip height surface, bent knee, and slowly lean in keeping hips square and even. You will feel this in the supporting extended leg and can increase the stretch by raising on to your supporting leg toe while bending that knee a bit. This stretch creates both a deep stretch in the extended leg, and a deep compression in the hip of the opposite leg. Hold for at least 20 seconds, and release. The release is key here as it will send free fresh oxygenated blood flowing through the compression point at your hip. Repeat on the opposite side. *tip* This exercise also stretches the lower abdomen and helps to eliminate the presence of the dreaded "pooch."


3. Calf Stretch: Us high heel lovers should be doing this morning noon and night in order to protect our Achilles tendon. Flex one foot, placing the toe bed against a pole, wall, or bench leg and push you body weight down and into the pole to create a long calf stretch. Hold for 20 seconds and release making sure to conscious release your toes a few times inside your sneaker to insure that the blood circulates all throughout your foot as well. *This is the NO lacrosse lady cankles move...


4. Strengthen Time! Hovering Back Lunge: Place your hands on your hips and take one leg behind you into a back lunge making sure your back knee comes as low to the ground as you can manage. Push forward to bring your back leg back to place but don't let it rest and don't let your upper body come up! Instead keep your upper body and hips low and bring your leg up like a hinge to hover next to your bent standing leg. (see picture bellow) This works your hip line and pelvis, while of course killing your seat. Do 1 set of 20, on each leg, then repeat. *tip* This modification, although minor, really gets results. If you want that killer line and tight definition at your hips when sporting this season's low rise bell bottoms or while savoring the last seconds of summer in those bikinis bottoms, then get cracking on this exercise ASAP. It works and works quick!



5. Plie Squats: Take your legs out wide pointing your toes outward and pulse down into a plie position. Bring your arms directly in front of your letting them hang down and envision that you are holding a set of dumbbells in your hand (keep this in your mind throughout the exercise) Keep weight in your tailbone and squat as low as you can, keep feet flat and back straight. Do 30 reps. Then bring both feet up on to your tip toes placing your hands on your hips for balance. Squat as deeply as you can in this position, doing 30 reps, finishing with 10 pulses at your lowest point. In the beginning you may really feel this so take your time to work up to doing a second set of this squat duo. *tip* I call this the anti-gravity seat set: it really pulls everything in and up when it comes to your thighs



6. Tricep Toner: Tricep dips are as classic as they come, but they really work at getting the whole back of the arm, which in turn tightens your entire upper arm, keeping them tiny and taught (when you wave there will be no arm jiggle waving back at you, I promise) Do 1 set of 20 dips (shown bellow) but on the second set extend one leg out straight for 10 reps, switch legs and repeat. This increases the burn and forces your triceps to help you balance, further exhausting the muscle. To finish do 15 dip pulses with both feet flat on the ground to target the tiniest edge of the tricep.



7. Extension Pulls: Next I always work my chest and upper back which help with posture, alignment, and over all prevention against lower body and lower back pain. Find a tree or lamp post or something that will allow you to have the band at shoulder height. Pulling the band taught evenly around the tree or post, bend your knees and weight your tailbone, and with straight arms pull the bands simultaneously out to each side, using your upper back and space between your shoulder blades. (see picture bellow) Do 2 sets of 20. Next work the chest by changing your pull ever so slightly. With arms outstretched in front of you towards the tree or post, hold the ends of the band wrapped once around each hand and pull them simultaneously into your chest (mimicking the rowing machine). Be sure to keep your elbows up so that you use both your chest and shoulder muscles. Do 2 sets of 20 reps.



 8. Shoulder and Side Stretch and Strengthen: Finally take the band over head hold it taught between your outstretched arms. Weight your tailbone and soften your stance (bending your knees a bit) stretch up straight holding in your core and pull your straight arms back behind your head and shoulders. Hold for 5 seconds and come back to over head. Next come over to one side, stretching also from the opposite side hip and elongate the entire side. Pulse in this half moon shape 8-10 times gently to deepen the stretch but also to tighten and work your obliques. *tip* This really helps ward off back fat and even the smallest love handle. Repeat on the opposite side, and finish by pulling the taught band back behind your head for a final arm-shoulder-chest stretch.



As if that wasn't enough before breakfast... Well, it totally absolutely is, but I like to loosen up and finish my workout by running that mile back home, where I'm good and ready for a much needed cup of coffee and much deserved green juice and plate of berries. With a kick off like this, the week ahead seems rather inconsequential right? 

Want more motivation and make-a-difference moves? Check out and follow my "Fit and Fab" Pinterest board HERE

::Outfit::
Sweatshirt, Marshalls
Sports Bra, Jockey via Marshalls
Leggings, Adidas via Marshalls
Sneakers, Asics via Marshalls
Bands, GAIAM via Marshalls

SHOP THE LOOK


28 August 2015

Summer Swan Song: Why THIS Shade is the Perfect Transition Color















Calling a major Color Trend Alert: Emerald and Olive Tones are this fall's MUST have shade! As you can see above I am fondly singing goodbye to the summer palette and adapting my summer white staples (like these American Eagle high rise jean shorts) as a base to try out warmer richer tones. I'm also rocking out with layers of necklaces and stacks of bracelets from my fav Florida designer, Angelica Smith Jewelry. Layering deep shaded precious stones, rocks, and tassels will bring glamor to even your most casual and minimal fall look, making an otherwise off the rack outfit look instantly couture!  
And when it comes to making an affordable outfit look expensive, we've hit the best time of year where you can easily achieve it. Why? Because it's all about choosing the right color. I've begun my fall transitioning by wearing the Emerald and Olive shades, as the rich deeper green family plays perfectly with the warm cast of late summer light, making these shades seem extra verdant and lush when you're wearing them. When still wearing thinner fabrics, fern and forest green, chocolate brown, caramel and camel tones look instantly chic, and more expensive than their ivory, white, or cooler toned counter parts. Just think about the perennially chic and classic Burberry trench... AND more importantly all it's equally fabulous knock-offs: the shade is warm yet neutral, mixes well with almost anything, and always looks more well made than a black trench version.
So when choosing to tackle this color family, make sure to choose olive-greens that have a jewel tonality to them. Not only does this color range look good with all hair colors, but it is extremely friendly to fading tans and always seems to glimmer off any skin tone amidst the bright falling leaves and October skies. I love the idea of pairing my favorite jeans with a deep emerald-olive bootie, or finding a chunky cadmium green sweater to pair with a pencil skirt for work and meetings. Take a look at my selection of must have greenery for fall and let me know what YOU think! Would love the hear how you rock the seasons transition trends!

Don't be Green with Envy this Fall,
Shop my favorite Emerald-Olive Pieces Here:

::Outfit::
Emerald Olive T, American Eagle Outfitters
Faux Fur Vest, Zara, similar


20 August 2015

How to Transition Your Summer LWD for Fall











Greetings from Maine, where the faint scent of fall is already in air! I'm loving the absence of humidity here, allowing us to enjoy the long late summer sunny days. Evening temperatures drop dramatically, setting the perfect scene for a pairing of red wine & roaring fires. It's the ideal vacation weather for someone like me who has spent the better part of the year in the tropical Floridian climate, but it's also the best way to transition into my favorite fashion season, the fall.
Every year around this time I spend endless amounts of time staring at my closet in the mornings with digust: seeing my emerging fall wardrobe off to the side waiting to be worn, while I reluctantly put on my summer uniform, yet again. And so the Maine temperatures are definitely curing my late summer style funk. I have been happily layering and accessorizing some of my favorite summer pieces, giving them a makeover by adding fall toned jackets and sweaters, and playing around with suede other soft textures. 
The ultimate summer wardrobe staple is for sure the Little White Dress (something I never travel without during these months) and I love working it into my September styles when the days are still warm and my tan is still hanging around. I love this dress you see above from Urban Outfitters for transitioning to fall for two key reasons: it's more off white than white and it's beautiful lace patterned details. Creams, ivories, and off whites tend to look best when paired with warm fall colors, such as the olives, yellows, browns, and reds. It is also more forgiving on tan-fading skin versus the cool bright white shifts we so love on bright sunny summer days. The lace detailing also feels very luxurious and feminine, creating a softer silhouette that plays well with the utilitarian jacket cut, the duster drape coat, or event the belted structured trench style jacket.

Shop my favorite fall jackets HERE:


::Outfit::
Yellow Jacket, Gorsuch, similar & similar
Dalton Booties, Joie
Shades, Forever 21

12 August 2015

Summer Hair Care with Living Proof










Hope you all are good and ready for the summer weekend ahead! And, yes I know it's only Wednesday but by midweek during the dog days of summer I am already planning what to pack for Friday's escape! But before jetting off to the beach, there is one product combination your weekend bag should not be without. It's Living Proof's fab frizz humidity shield and nourishing styling cream! This duo is just amazing: I have been using it all June and July to protect my long blonde locks from sun damage, dryness from styling, and to keep my hair from frizzing out of control in the summer humidity and heat. 
I use a nickel size amount of Living Proof's styling cream on wet hair to protect my hair from the blow dryer heat and help keep those baby hairs around my face from taking flight... Once dry and styled I use the Living Proof humidity shield as a finishing spray. It has a wonderful light styling hold as well as a UV protectant which helps increase the life and vibrancy of my highlights and lowlights. This product is especially good for blondes who want to ward against the total platinum fade we are so prone to every time we hit the water or step into the strong summer sun. I would also recommend it for those of you who balayage as it will protect that great dimension you worked so hard to achieve. I keep the Humidity Sheild in my purse at all times during the dog days of summer in case my hair needs a little refresher or extra protection.

Check out Living Proof's full frizz line bellow and a few of my other can't-live-without Living Proof hair essentials. 



05 August 2015

Lilac and Lilies : The Miami Edition
















Sunday of Miami Swim Week was a whirlwind of shows, go sees, and serious South Beach style sip-n-sees (ie fashion day parties) so I was thrilled that despite the hectic schedule my husband and I were able to carve out some quiet time to just enjoy the Miami Edition Hotel. Between shows, you could find us tucked away indulging in the always light-filled Edition Market (best breakfast on South Beach if you're taking notes), or in the late afternoon enjoying our afternoon espressos...maybe even a charcuterie plate or an ice cream to go. Evenings were of course spent plotting how to skip out in between the big shows to sample everything on the Matador Room menu and enjoy some great cocktails under the garden poolside canopy, prior to taking a bikini skate around the Basement ice rink... 
As you can see, all I needed was a couple of key items from the amazing local Lilac and Lilies Boutique that could take from dawn till dusk in essentially the same look, while all the while feeling fresh and event appropriate. And because it was Sunday of a very long weekend, I needed an outfit that was bohemian in both look and feel, and forgiving on the feet...
A bright colored beach tote, wide brimmed straw hat, and big shades made it possible for me to leave early in the morning, and not have to return until bedtime nor waist a moment of all the action that happens Sunday (of swim week no less) on South Beach. Sheer fashionista, wanderluster, and seasoned traveler bliss.

::Outfit::
Straw Hat, H&M (ON SALE now for only $7!)
Coral Canvas Tote, C' Orrico
Sandals, Aldo

Shop the Look:


 

design + development by fabulous k • COPYRIGHT 2014, THE SUPPER MODEL LLC