How To
Fit Tips: What to Eat Before and After a Workout
It’s a common question: What the F should you eat before and after your fitness regime to ensure optimal performance and a bangin’ bod to boot?! SPOILER ALERT: It’s not Domino’s with a side of General Tso’s chicken and/or anything you order by number and pick up at the second window.
Health and fitness expert Cara Weaver (read more about her HERE!) enlightens us on eating and exercise and how to get the most out of our sweat sessions.
The secret to optimal fat burn and performance during a workout is to EAT, and the right foods at the right time.
Girl myth: “If I just don’t eat then go run 10 miles, I will burn fat like crazy and be super skinny!”
WRONG.
Think of your body like a car’s gas tank. When your “gas tank” is on E, your body starts to break down muscle mass to get you through the rest of the “trip” (read: workout). Instead of burning fat, you’re in danger of breaking down valuable muscle tissue, which ultimately slows down your metabolism. Now I’ve got your attention!
BEFORE A WORKOUT
The most available and preferred source of body fuel for a workout of any kind are carbohydrates (or sugars) and protein (keep reading, because I’m not suggesting you pound three bagels before your next spin class). Complex carbs, fruit, and lean protein are the best choices for overall athletic performance.
And eating at the right time means you’ll have available fuel for a workout. Try one of these small meals/snacks at least an hour before you hit the ground running, kicking, riding, or lifting:
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1. Greek yogurt or coconut milk yogurt (depending on if you are dairy-free or not), a little honey, berries, and ¼ cup of granola or walnuts. Or cottage cheese with berries.
2. Whole grain bread (I liked Ezekiel) or gluten-free toast and nut butter. (Editor’s note: Ashley snacks on high-fiber, low-cal Wasa crackers with almond butter.)
3. Fruit (apple, berries, banana) and eggs cooked any way.
4. A meal replacement bar or shake. I like Vega, Lara Bar, Kind, and Think Thin. And I drink Chuice regularly.
5. A high-fiber cereal like Kashi with almond milk and some blueberries or banana slices.
6. (Healthy) leftovers from the previous meal or night before (grilled chicken or fish, whole wheat pasta, veggies).
If you’re working out late morning, afternoon, or evening, it’s best to eat one to two hours before. But if you’re an early morning sweater, the rules can bend to fit your schedule. Eat something small 30-45 minutes before you work out (banana, one piece of toast, half cup of cereal or yogurt). And if you just can’t stomach food in the morning before your 5 a.m. class/run, make sure you had a substantial dinner the night before to provide your muscles sugar to push you through with flying colors, then follow the post-workout guidelines below.
AFTER A WORKOUT
Eat within two hours after working on your fitness for the most body benefits. Make this a “real” meal if possible (ie. it’s lunch or dinner time), but opt for a snack of fruit, protein shake, or bar if the timing is off. Some great post-sweat eats include:
1. Protein shake (I use Vega with almond milk).
2. Apple and handful of nuts (almonds, walnuts, unsalted cashews) and/or cottage or string cheese.
3. Grilled chicken, salad, and quinoa or rice.
4. Fish, sweet potato, and sautéed spinach.
5. Turkey wrap with lettuce, cheese, tomato, and a side salad.
6. Meal replacement bar (see selections above) or Chuice.
Bottom line: If you want the most out of your workouts, fuel comes first!
Eat, sweat, then do it all again,
Cara
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Check out Cara’s site for all she offers and take one of her ass-kicking classes at Flywheel Atlanta!
You Might Want to Consider Painting Your Face (Hear Us Out)
It’s time for another guest blog from Hayden of Pretty In My Pocket (psst, you definitely want to download the app ASAP for a sweet upcoming promo). Since we’re in the midst of festival season, she’s talking face paint; it ain’t just for kids at the carnival anymore, ladies. It’s a hip, edgy way to make you stand out while you rock out. As for me, my music festival season might just be over (My friend keeps talking about going to Bonnaroo and I’m like, “Have we met?”), but maybe I’ll rock this trend on the streets of NYC this weekend. I bet no one will bat an eye…
Oh, summer: The time when corporate America actually allows itself to take a break, step outside, and enjoy an ice-cold Corona… or 12. Not only is it time to let your hair down, but it’s also the season to let that freak flag fly. If you’re a music fan (those of you with souls), you should have your calendar marked for at least one of the many music festivals that liven up the great outdoors.
Ashley’s already prepped you on the essential gear to bring. Check. But if you’re craving an extra slice of weird, why not spice up your look with a more unorthodox use of makeup? Face paint, electric eyeliner, gold star stickers, fairy dust, bright lipstick, you name it. An authentic use of cosmetics and crafts is the way to go (and you definitely won’t be the drunkest weirdest girl at the party). Here are a few go-to looks for a foolproof festival face.
Place a few gold stars around the outer corners of your eye (avail at your local craft store). Then make those peepers pop with a thick-lined cat eye. Try Maybelline’s Lasting Drama Gel eyeliner in Blackest Black ($10). Top it off with a rouge lip like Tarte’s Lipsurgence Natural Matte Lip Stain in Fiery ($24). FYI: If you’re seeing Grace Potter (lucky you), this is a must for obvious reasons.
Get all tribal-like and make parallel, straight lines around your face (or above it in Drew B’s case) with metallic cream shadows. Opt for multiple colors with affordable-yet-quality NYX Cream Shadows ($5). Pair it with simple soft pink or coral lips (try Revlon’s Lip Butters, $6). And refrain from rain dances (unless you want to be a soggy, streaky mess).
If you want bold color, Makeup Forever should be your go-to. While they’re a bit pricey, the pigment of their product is pretty much unmatched. Try the 12 Flash Color Case ($99) or Pure Pigments loose powder ($20). You’ll feel like a little kid again drawing flowery doodles and designs on your marvelous mug.
Pretty tip: Whether it’s a gold star, metallic shimmer, or colorful design, keep it around your eyes and cheekbones. Playfully frame your face with festival flare then balance it out with a colorful lip, a little bronzer, and mascara. Remember: At the end of the day, you’re surrounded by thousands of people. Many will spastically noodle their dignity away, most people won’t remember their surroundings, and there are definitely bound to be some adventurous chicas sporting that oh-so-classy butterfly paint job across their lovely lady lumps (FYI ladies, I can still see your nipples). So go ‘head with your festie self. Only Instagram, Vine, Facebook, and Twitter will be watching.
♥,
Hayden
If you like beauty products/tips and haven’t downloaded Pretty In My Pocket yet, what are you waiting for, sister?
7 Tips for Sending Sexy Pics
Sending racy pics is risky business. And I don’t just mean because they can make their way around the Internet and end up on your parents’ iPad while they surf “pop culture news” over their morning coffee. There’s the more serious risk of the photos not looking good. Here are a few things to consider to ensure you get the sexiest selfies possible and protect your privacy.
1. Clean up your effing room. Oh, you think your open drawers with clothes hanging out and overflowing trashcan is arousing? THINK AGAIN. Your room doesn’t have to be impeccable, but serious clutter and trash is a distraction from your hot self. Also, check your surroundings for other things you don’t want in the photos: Children, dog licking his crotch, your sleeping boyfriend (you’d be surprised)….
2. Set the mood. Hearing E! News blaring from the living room or sirens and street noise doesn’t exactly set the tone for an erotic photo shoot. Put on some sensual tunes (you can check out my “The Mood” playlist here) and if you have a roommate, it’s probably smart to lock the door.
3. Consider your case. If you have an embarrassing mobile covering (or one with your name on it) and it will be in the pic, take that thing off and try not to drop your phone, butterfingers. Nothing kills a libido like…
3. Start out slow. Don’t give away the whole farm when a few crops will do the trick (see what I did there?). You can even start by sending a pic of your nightie/bra and panty set/dominatrix outfit/whatever WITHOUT you in it to get his imagination going. Example:
See? Sexy AND classy. Then you can move into more racy territory (a cleavage shot, your lovely lady area in a pair of lacy panties, etc.), but really embrace the art of the tease here, gals. If you’re just starting to sext with a dude, for the love of God, don’t send him a full frontal shot. This is not the Playboy mansion and you are not the May centerfold (no offense).
And I always like to mix in some some good, old-fashioned punny business.
If you have a cat, it’s easy. Text: “Want to see a picture of my pus*y?” (SPOILER ALERT: He’s probably going to say yes.)
Then BOOM:
Or if you just got a delivery, it has to be, “I took a picture of my box for you…”
Wait, what’s that? Guys don’t find this amusing? Oh.
4. Don’t underestimate the power of a tan line. Now that sunning season is here, you’re bound to have them sooner than later, and every guy loves a glimpse of your “white bikini.” The hip/ butt area usually works best (like this, but um, sexier). These are especially effective if you’re on vacation without your dude; he won’t be able to wait for you to return and view the full suit.
5. Unless you’re really trusting of the guy, don’t show your face. He can get a good look at that when you hook up IRL. However, if you’re okay with your identity and bare bod ending up in other people’s hands (or on their computer screens), by all means, mug it up. Just don’t do duck face. I mean, have some self-respect.
6. Use a filter, for Christ’s sake. Seriously, what did girls do before photo editing apps? I can’t even think about it. You can use something like Camera+ or Photoshop Express OR you can put it through Instagram and once you get the image to your liking, screen shot, then crop it. Just be very careful to not accidentally hit “Share.” You won’t be able to delete fast enough. If you’re especially partial to Facebook’s new filters (I kinda’ am), you can post a photo and make it visible only to you. On iPhone, when you’re about to post, go to the lock icon and click “Only me.”
The photo will post, you can save it, then delete it from your profile. Just make sure to switch back your settings for your next non-racy post as it will automatically save the “Only me” setting.
7. Protect yourself. Get an app like Photo Vault or Photo Locker so you can save your steamy pics in a password protected folder. God forbid a friend (or family member!) scrolls through your camera roll and gets a glimpse of your lace-pantied lady bits. But you don’t want to delete the good ones; you put a lot of work into the posing/cropping/filtering process! And you never know, you may need to use them again.
Just in case Hugh Heff does come a’callin.
LYLAS,
Ashley
Here are couple more articles with tips:
Gizmodo
Wikihow
Wildammo (I don’t condone most of these slutastic poses, but maybe you’ll find something that works for you. Also, this may be NSFW.)
Time to Tan: The Best Products & Tips for At-Home Bronzing
I am SO glad guest blogger Hayden of Pretty In My Pocket (download it now if you haven’t already, gurls!) covered this topic. If you’re anything like me in recent years, you’re worried about skin cancer and aging, but still need to be bronze when bikini season hits (no one wants to see me pale at the pool–trust). Here are your best options for at-home, safe “sunning!”
Wait, could it be? Is that…? Oh thank God. Between #PollenFest2k13, the bipolar temperatures of the past two months, and the big, fat, heinously grotesque beast we call taxes, us Southerners have been hesitant to get our hopes up. But I’m here to shout it from the rooftops (and rooftop pools): WARM WEATHER HAS ARRIVED! Which (if you’re human) should mean two things: Day drinking and a serious need to be bronze. So whip up that much needed Mai Tai and listen read up as I go through some of my top picks for self-tanning bliss.
First things first! The biggest must-do for at-home self-tanning is absolutely, 100%, no ifs ands or butts about it, EXFOLIATE before you amp up in skin color. Now this does NOT mean you should jump in the shower and ferociously scrub off the first layer of your skin. Just take a good loufa and moisturizing body wash with exfoliating beads and really lather up every inch of your skin to get the daily dull off. I love Olay’s Total Effects 7-in-1 Advanced Anti-Aging Body Wash ($9), which exfoliates and replenishes (i.e. makes your skin perfectly primed for a smooth, streak-free tan). Or you could do something with a little more scrubbing power like Bliss’ Lemon + Sage Body Scrub ($36) or Alba Sea Salt Body Scrub ($11).
There are several different types of self tanners, neither of which is remotely better than the other. It’s more about finding which form of application works best for you and your lifestyle.
Tanning Lotions: Estee Lauder’s Bronze Goddess Golden Perfection Self Tanning Milk for Body ($28), L’Oreal’s Sublime Bronze Luminous Bronzer Self Tanning Lotion ($11). Lotion may be the old-school form of DIY tanning, but it’s stuck around for a reason. If you can master even application, you’re golden (literally).
Tips: Use broad stroaks and spread the product on with uniform swipes in all directions. For more subtle, streak-proof results, blend half tanning lotion and half regular lotion in the palms of your hands before applying to skin (especially helpful in the drier knee and elbow areas, which can absorb more product and turn darker). If you have dry skin, this is also a great way to get buildable color and necessary moisture all at the same time. Skip areas where the sun don’t shine (hello, heels and hoo-ha) and wash your hands immediately after.
Tan Towels: Dr. Dennis Gross Alpha Beta Glow Pads for Body ($48 for 8 towels), Tan Towel Self Tan Towelette Full Body Application ($24 for 5 towels). The Dr. Dennis Gross pads are my personal fave and the ultimate in realistic and healthy self tanning. Without harmful parabens and sulfates, they utilize active Vitamin D to give skin believable, natural color.
Tips: Cut the towel in half to get the most out of each application. Use the first half on the bottom part of your body, rubbing in circular motions, and use the second half on chest, arms, and face. Just make sure you rub the towel on every part of your skin and you should stay streak-free. Keep in mind it takes about 3-5 hours for color to fully develop.
Tanning Mousse: St. Tropez Self Tan Bronzing Mousse ($42 and comes with the must-have tan applicator mitt). This is your ticket to looking like a cast member of Dancing with the Stars (seriously, this is what they use). While I’m not promising you’ll appear to have .02% body fat like those freakishly coordinated dancers (b*tches), you can see where the color goes as you apply it, which means less mess-ups. Note: In general, St. Tropez products are badass, so you can’t go wrong when choosing this brand.
Tips: Unlike lotion, there’s no need to rub this mousse in. You literally take the mitt and paint yourself from head to toe. Check out this instructional video for assistance. (Pssstt… Give your body one good coat then feel free to go back and subtly darken the sides of your abs for a little contouring.)
And those are my personal picks for quick and easy summer sun. There are tons of other tanning products which can all be found on the PRIMP app. Use the bar code scan or search for the self-tanner you’re inclined to buy and find ratings, reviews, and more product details. While you’re at it, don’t forget to find yourself a top-notch moisturizer to help your fab fake bake last longer.
Happy bronzing, babes,
Hayden
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If you’re into beauty booty (aren’t we all?), download the PRIMP app for a life-changing experience next time you’re picking our products. And read more from Hayden on spring’s most eye-popping makeup trend, making your kissable lips even hotter, and how to wow with bold brows.
And stay tuned for a follow-up post on the best self-tanners for faces!
Anti-Aging ALERT: Clarisonic Opal Review
I love objects that vibrate.
Minds out of the gutters, pervs; I’m talking about the Clarisonic Opal, the revolutionary, palm-sized beauty contraption that infuses anti-aging serum into your delicate (read: wrinkle-prone) eye area way better than your bare hands “by gently tapping the skin at 125 sonic movements per second.” This “sonic infusion” technology “hydrates, firms, tightens, and protects your skin from future damage,” and the first time I used it, I certainly noticed it plumping up my fine lines, minimizing wrinkles, and making me look more refreshed and awake (HELLO, hangover helper!). You can also infuse your forehead (I’m a big fan of treating this region), lip, and brow areas AND you can use any serum, although the sea serum it comes with is pretty solid. And of course, you’ll get the best results when also using a Clarisonic brush (review here) to completely clean your skin before Opal’ing. Bottom line: I’m extremely critical of anti-aging products and treatments (and am even more impatient when it comes to seeing results) and this is the one thing I now swear by. (And it’s not just because it vibrates.)
Here’s a quick pic tutorial.
On clean, dry skin, pump a small amount of serum into the concave applicator tip. For just the tip, one pump should do it. Wait, what?
Turn the Opal on (it will stay on for 30 seconds) and apply around the eye area with a slow, circular motion (your handy pamphlet will show you the “safe zone”). Do 30 seconds on one eye, pump serum into the tip, then 30 seconds on the other.
Turn that bad boy on again and infuse any other areas of concern.
And try not to hurt yourself.
That is NOT the safe zone.
After you apply the serum, I recommend letting it sink in for a minute or two, then you’re free to slap on your moisturizer and continue with your normal face routine.
Witty + Pretty is offering a web special right now where you’ll receive the entire system (Opal, serum, two replacement applicator tips, charger), plus free engraving (hey, why not?), and FREE shipping for $185. Click this link, then click on the Opal Sonic Infusion:
Clarisonic Skin Care Web exclusive: Engraving, Free Shipping & Gift.
You’re going to love the big O.
LYLAS,
Ashley
For a review on the Clarisonic cleansing system, click HERE!
Let’s party together (on the Internet)!