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Sunday, April 2, 2017

2 Ways to Be Ok With Being a Beginner + Why It's Important to Living a Meaningful Life



Today was kind of a big deal for me. Not because I won a SUP competition or amassed millions of dollars in my sleep. But it marked a moment that was hugely important. I made time to perfect a passion I have neglected.

What was it? SUP surfing, of course.

More times than I can possibly count on my hands, toes, dollars and more, I declared tomorrow would be the day I'd get my buns down to the water and FINALLY "perfect" this goal of mine.  Just as many times, sadly, those "tomorrows" came and went without a trace of sand circling the drain of my bath tub.  When I realized I missed my personal appointment, I'd often reflect upon this discrepancy. I know how jazzed I am about SUP + surfing, but unsure as to why I am not to doing it.

Talk about confusing thyself.

Okay, yeah, there are important things to get done. People to see, places to go. But even dedicating some time was better than nothing at all. I got very curious about this mystery. As an experiment, I decided to go do it. 

Just as I suspected, I discovered some fear lurking behind my procrastination and excuses. When I'm doing something I have zero or little experience in, I'm afraid of messing up and being laughed at. In fact, images of people standing on the beach laughing at me was enough for me to want to call it a day. The last thing I wanted to do was make a fool of myself. While battling with my head and my heart,  I realized what I needed to hear in order to move forward anyway. Here are a few truths that helped me through it...

Truth #1. Be ok with being a beginner One of my favorite reminders as to why it's important to drop the perfectionism and be a beginner is this: "If you are not willing to look stupid, nothing great is ever going to happen to you." These words move me to my very core. I'm reminded that 1.) I don't need to be perfect to start because NO ONE EVER IS when they're learning something new. 2.) If I don't do things that aren't outside of my skill level, I may miss out on the chance of making a memory of a lifetime, or making myself proud, or connecting with a kindred person I wouldn't have met if I didn't do it at all. Most importantly, if I'm afraid of looking silly, I'll never do it! Period.

In fact, looking "stupid" is a sure way to know you're open and living life

Truth #2. Make friends with your fear
 I'm good with car metaphors: In our mind, when we want to do something new, but aren't doing it, it's as if there's a little invisible break pedal being pressed while we are pushing the accelerator of the car. We should be moving toward our destination (the thing we are excited about doing) but we're spinning our wheels and going nowhere. This tricky little spin-out is also known as fear. It's not a coincidence that excuses and procrastination magically surfaced whenever I got close to venturing off to surf.  It was plain ole' fear. 

The thing to remember is that fear is a natural part of human existence. It kept us safe when we were running around earth trying not to be eaten by predators. Pretending fear doesn't exist only heightens it. Same if people treat you as if you're strange or weak for feeling fearful. In fact, these people should be paddle-slapped, immediately. (Ok, I'm kidding --- Sort of. ;) Point is: Everyone feels this way! But it doesn't mean we should let it drive the car. The one thing to know about fear is that when we are kind and gentle with it, it can soften, which ultimately opens some space to move forward.  

I wish I had a heroic ending to my surf experience today. But honestly, I don't. A lifeguard approached me. At the end of our conversation, he suggested that I take lessons from a local SUP shop. {God, was I laughing.} I didn't die of humiliation. There was some truth to it...the truth is that it is smart to enlist the help of someone who knows more than you. That way you'll excel quicker. :)

Needless to say, I won't be entering a SUP surf competitions yet. However, I felt victorious on a personal level. I did it despite all my worries and fears of looking stupid and I was absolutely fine. 

I'm excited to do it again on Tuesday. ;) 

Here's to wishing you a week full of new experiences that has the potential of making you look stupid! May it lead you to your greatest happiness.

Love + Sun,

Amanda

Your Beachonista 



Friday, March 24, 2017

Go Where You Feel Most Alive



It's the weekend!
Time to go where you feel most alive!
For me it's being on my board,
wiggling around,
moving to my own rhythm.
I love the feel of the wind in my hair
and my favorite music.

What does yours include?
I'd love to know in the comment section below!

Love + Sun,

Amanda
Your Beachonista

Tuesday, March 14, 2017

Spring Fling Shopping Event March 16, 2017!


This Thursday!! I'm so excited for my co-hosted event with Sugar Rays Studio to BEGIN! 

*We've **literally** been working around the clock to arrange the store for you to shop the latest athletic-wear styles for 20% OFF (from Body Glove + Free People (Movement) + Teeki + ALO Yoga + Beyond Yoga -just to name a few!)

We constructed a PHOTOBOOTH with lots of fun props to "flamingle" with, prepped the sunless tanning studio for you to get your legs bronzed for FREE, as well as picked out delicious treats + special drinks with EXCITING prize giveaways for you to get your Spring Break boogey-on in style and all smiles. 

You'll also receive an automatic entry into our raffle with one purchase at any amount at Sugar Rays Yoga Boutique or The Beachonista! You could win a free DELUXE Spring Break SUP Rental Package for you + 3 of your closest pals to hang out in the water paddling, outfitted with a cooler to take drinks and snacks on board, plus a wireless bluetooth speaker, waterproof phone cases, and pool floatie to enjoy 2 hours on the water in beautiful Redondo Beach harbor! Plus, you could win pampering services at the sunless tanning studio, and gift certificates to splurge on Body Glove, Free People Movement, Alo Yoga, Beyond Yoga gear sold at Sugar Rays Boutique! 

Party deetz: 

Sugar Rays Studio
1138 Hermosa Ave., Hermosa Beach, CA 90254

Time: 6pm-9pm
We hope, hope, hope, hope, hope you will be there to eat, shop and WIN! If you would so kindly RSVP at www.Facebook.com/TheBeachonista  I would love to anticipate seeing your beautiful face on Thursday night. 

 Questions? Please shoot them my way - amanda@thebeachonista.com or 310.292.8419!

Love + Sun,

Amanda
The Beachonista 

Monday, February 27, 2017

Spring Break @ The Beachonista



A few fun facts for you:
1.5 weeks until Daylight Savings
3 more weeks until Spring!

Have you made your Spring Break plans yet?

I've got you covered....


SUP Rentals for you and your crew...
Rent up to 7 SUP's, 
lifejackets, 
leashes, 
and paddles!

Swan or Flamingo Pool Floats...
Throw the wild child who wants to tailgate and catch some sun on this puppy...they can pick between a pink flamingo and a cool swan.

Waterproof Bluetooth Floating Speaker
Connect your favorite Spotify playlist or Pandora station from your phone to this speaker! Crank the tunes while you're on the water and sing like no one is watching. ;)

Cooler
Bring snacks and drinks on board!
We can provide these items for you...just let us know what beverages and snacks you want! 
(extra costs apply)

Waterproof Phone Cases
I'm sure you thought we were nuts to suggest you bring your phone out on the water...but don't worry! 
We're 2 steps ahead of you and are throwing in waterproof phone cases and backpack to store your goodies on board!

All you have to bring are you friends!

---> Book the "Spring Break" package today!<---- font="">
Simply click that big yellow button 
that says "BOOK NOW" and you're all set!

Questions? Call me! 310.292.8419 or email amanda@thebeachonista.com!

Love + Sun,

Amanda
Your Beachonista 

Monday, February 13, 2017

What Happens When We Move Off-Center While SUPing?



What happens when we move off-center while SUPing? 

IMBALANCE.

At the beginning of a SUP lesson, I always remind people to stay centered on their board. While it seems pretty easy to remember, it actually is not. The reason for this is because you're learning so much information at one time. You're getting comfortable with new equipment in a new environment. That is not an easy task!

Since this piece is invaluable for your success as a SUP'er, I wanted to make a video further illustrating this imperative point so hopefully my silly dance moves will pop into your mind to help you remember to check your balance while you're SUPing! Check out my two-step dance demonstrating how a SUP board will react to you moving toward the nose (front) and the tail (back) of the board. 



Let this be a reminder to look where your feet are while SUPing, so you can stay centered and balanced at all times. :)

Ready to SUP?
BOOK a private (individual, couples or group) lesson...

Attend a SUP Beginner Class on Saturday or Sunday Morning...

RENT SUP Boards + Equipment for you + your crew

How??

HIT "Book NOW" at the top right hand corner. :)

Love + Sun,

Amanda
Your Beachonista 


Monday, February 6, 2017

Paddle Boarding Power Treat

Paddle boarding is a treat. So is chocolate and peanut butter. Fortunately for us paddle boarders, blending these ingredients together sets us up for an enjoyable paddle sesh with lasting energy. Yassss!  I discovered this decadent chocolate peanut butter smoothie on WhatTheForkFoodBlog.com when I was curious what Pinterest recipes could satisfy my peanut butter craving. 

Once made, I discovered the amazing benefits. One smoothie is packed with enough protein to offer sustainable energy from breakfast to lunch. If you drink prior to your next paddle sesh, you'll find yourself out in the water longer! (What's better than that??)  

Check out the ingredients + instructions for
 this paddle boarding power treat!

Precise Ingredients
  • 1/2 C Quaker Gluten Free Quick 1-Minute Oats
  • 1 C ice cubes
  • 1 C 1% milk or unsweetened coconut milk**
  • 2 Tbsp natural peanut butter or peanut butter powder*
  • 1 Tbsp cocoa powder
  • 1 Tbsp honey (or to taste)
  • 1 tsp vanilla extract
Instructions: 

  1. Add the oats to the blender canister and blend until they become a fine powder.
  2. Add the ice, milk, peanut butter, cocoa powder, honey, and vanilla extract and blend until smooth. Pour into a glass and enjoy!

Special thank YOU to Sharon at What The Fork Food Blog for creating a divine treat that is actually healthy and decadent! Be sure to try this paddle boarding power treat for breakfast or if you're about to hit the water. It's always smart to fuel up before exploring on your board so you can stay in top shape for an enjoyable time.  :) Until then, if you need a SUP rental for this weekend or are interested in finally learning how to paddle board, simply book it by selecting the yellow button at the top right hand corner of my page.  Have a wonderful day, SUP'er!!

Love + Sun,

Amanda
The Beachonista 

Friday, February 3, 2017

What Happens When We Get Out of Our Comfort Zone


What happens when we get out of 
our comfort zone?

Hello, fear. I see you

For me, it comes in the form of tricky little messages like: 
"who are you to be big? who are you to shine? what do you know? stay small, people like you better that way."

How does it show up for you?

It's important to really think about this because...any time you step out of your comfort zone, you'll face these little subtle yet, oh-so-impactful messages that want to keep you small. 

Don't indulge these fears. 

Instead, smile at them. 

Then..try this on for size:

Trust.
Trust in your gut. You want to try something new that you've never done before? Do it. Even if you're nervous. Even if you don't get it on the first try, the second try, or the 40th time. Just do it.

Balance.
Balance by finding your center. 
Through the nerves, through the fear, your center is the place to go back to when you feel afraid. Balance through your center to remain steady with your goal.

Expand.
Once you've found your center...your home...your safe place, it's time to E X P A N D. Try more, try better, try new.

Let Go. 
When you've done your best, let it all go. 


What happens when we get out of our comfort zone is: we grow. Life becomes richer. You become wiser. Those are valuable treasures that no one can take from you. 

Ready to try paddle boarding? Book a private lesson with me or sign up for my beginner class starting next weekend! Looking forward to enriching your life and watching you get out of your comfort zone. ;)

Love + Sun,

Amanda

Your Beachonista 

Tuesday, January 24, 2017

Guest Post | Meal Prep 101

Hey SUP'ers! 
I have a special surprise for you this week...
My fabulous friend Jamie from "Whole 90 & Beyond" is guest blogging about meal prepping! 
I love the idea of meal prepping and eating healthy, but it usually doesn't stick- know what I mean? 


Jamie recently underwent The Whole 30 challenge. Which is when you vow to eat only whole healthy (non-processed) food for 30 days straight. She shared with me one day after lunch one weekend what she's doing to eat healthy. Let me tell ya, she had me convinced eating healthy is a BREEZE. She is kicking bootay and has a brilliant and easy system she uses to help her stay on track. Today she is sharing it with all of us! (woohoo) She inspires me with her laser focus and innovative approach to healthy living, that I knew she would inspire you too.  Check her system out in today's Guest Post | Meal Prep 101! 



Take it away, Jamie! 



It has happened to all of us - we get out of a long day of work and the last thing we want to do it make dinner. So we stop at our local drive through or pizza place and pick up dinner. Or, how about, you wake up in the morning to get ready for work and you don’t have anything to make for lunch. So, you join your co-workers at the local food truck at lunch and grab a burger and fries. These may be the most convenient but they aren’t the healthiest and most cost effective ways to eat! I used to eat out for dinner each week at least 3- 4 times! It’s the easiest thing to do! 

On January 1, my husband and I started a new nutritional program called - Whole30 (which is what my blog is about).  This program calls for eating only whole foods - nothing containing added sugar, grains or alcohol. In order to make that work, I was forced to be very organized with my meal prepping. 

What if I told you with a little bit of planning and couple hours once a week, you could have a full week’s worth of lunch dinners and even breakfast! Well, I am here to tell you it’s totally doable and I do it each week :) I know it can seem overwhelming so I am gonna lay out the basics for you.

First step is to get yourself some good Tupperware.  I like glass Tupperware because it does not stain and wear like plastic does. Glass is also oven safe so you can bake small meals in the oven, snap the lid on, put them in the fridge and then you have your meals! I have 14 or so glass Tupperware that I got from The Container Store. I have 
  • 6- 28 oz. Glasslock Rectangle 3.5 c. ($10 each)
  • 6 - 12.8 oz. Glasslock Round 1.6 c. ($7 each) 
  • 3- 1.6 qt. Glasslock Rectangle 6.3 c. ($14)
The next step is to get a paper and pen and decide what you want to eat this week. You can start off small-
  • Rotisserie chicken and veggies (baked or steamed)
  • Chicken breast and veggies
  • Turkey Patty and veggies
If you fall short of ideas, look online. pick a meat you like and search for - “Easy chicken recipes” or “Easy Pork recipes”. I found tons of recipes that way. 

Once you decide what you want to eat for the week, write down all the ingredients you need and hit the grocery store! I usually do my grocery store trip on Saturday and cook for the week on Sunday. Once you have all your ingredients at home, cook your food up. You can either put it in a large tupperware and just scoop out into Tupperware’s each day or, what I do, I portion out meals into smaller Tupperware containers for meals each night.

I started using this great app (available for Apple and Android) called Cozi. It has a neat feature where you can save your favorite recipes. Once you save the meals, then you can use the built in meal planner to attach these recipes to certain days.  Once you do that, you can click one button and add all the ingredients from the recipes to the in app shopping list. I have built up a collection of 30 or so recipes and plan my meals with it each week. 


A crock pot can be your best friend for meal prep. At least one set of meals per week is made in the crockpot.  It is so easy to just set it and forget it! :) Also, Costco or some sort of bulk buying is great! I buy meat in bulk and freeze what I won’t be using right away. Then, when I am ready to make it, I will pull it out of freezer, put in the refrigerator for a day or 2 to thaw and then cook. Perfect! It also helps because sometimes my weekend meal prep does not make enough dinner for 6 days. In this case, I always have frozen veggies and chicken in the freezer. I just make baked chicken and steamed veggies as a quick meal.

For an example, my husband and I’s meals are-
  • Breakfast - me- 3 hard boiled eggs and no sugar added apple sauce
  • Breakfast - my husband - 4 scrambled eggs and 3 pieces of sugar free bacon
  • Lunch - Sun - Weds - Beef Chilli
  • Lunch - Thur - Sat - Chicken and veggie soup
  • Dinner - Sun- Tues - Shepherd’s pie
  • Dinner - Weds - Sat - Crock pot chicken fajitas

If you would like to follow my journey or to get some great recipes, please check out my blog - https://whole90.wordpress.com

Yours in health!
Jamie 

Thank you, Jamie for sharing your wonderful insight with us today! SUP'ers: Take a moment to visit her blog at https://whole90.wordpress.com. Don't miss her tips to keep her on track towards healthy eating. I hope you enjoyed today's Guest Post | Meal Prep 101. 




Until next week,

Love + Sun,

Amanda
Your Beachonista 


Main Photo Courtesy of: www.Vogue.com.au

Tuesday, January 17, 2017

3 Paddle Stretches to Do Before SUPing

If I made New Year's Resolutions, this would be one: stretch prior to SUPing.  More times than I care to admit, I've strained, pulled and injured muscles I didn't even know existed. The worst part about it is the humiliation that arises the minute it becomes obvious to myself and everyone else why I frequently suffer from these sorts of incidences: I don't stretch.  (Oh, and having guy roommates makes the embarrassment worse. They work out all the time and never get injured!)  The pain and agony of dealing with tweaked muscles is a waste of your time - especially if you can prevent it from happening.  

Instead, implement my favorite 3 paddle stretches to use prior to SUPing.  These stretches will excel your SUPing performance because they will prep your main muscles groups for a fun SUP sesh! These stretches are very basic and can be done at the dock, beach or parking lot. All you need is your paddle.  Ready? Check out my videos for each move below with a quick description of how to complete each stretch. 



Paddle Stretch #1

Targets: Arms + Upper Back + Lats 



How to: 


1. Hold paddle over head with hands a little wider than shoulders.

2. Bend laterally to left side, the right side. 
3. As you bend, hold stretch for a few seconds
4. Release. Go back to starting position. 

You should feel this stretch from back of arms all the way to hips.  




Paddle Stretch #2
Targets: Rotator Cuff + Upper Arms




How to: 



1. Hold paddle behind you - parallel to your spine with right hand reaching back over the top of the right shoulder and the left hand reaching across lower back - grabbing the paddle. 
2. Pull up with right hand (you should feel a good stretch throughout the left shoulder).
3. Hold a few seconds + release. 
4. Pull down with left hand (while feeling a nice stretch going through your triceps and pectorals).
5. Switch hands and repeats sides.  

Paddle Stretch #3
Targets: Lower Torso + Legs



How to: 



1. Place paddle behind neck.
2. Place inside of wrists little more than shoulder width apart over shaft so paddle is resting on shoulders.
3. Place feet shoulder-width apart.  
4. Slowly turn to the side until you feel a nice stretch going through the lower torso area. 
5. Hold few seconds. Release to starting position. 
6. Turn to other side + repeat process. 

You should feel a good stretch in the upper back. Stretching the torso muscle is imperative since this area experiences a lot of pulling and twisting during paddling. 

Alright, SUP'er. Here are your 3 paddle stretches to use prior to SUPing. Try them out before your next SUP outing. Your muscles will thank you as will your ego. ;) Are you looking for personalized stand up paddle boarding lessons? I have spots available! Make your online reservation at the top right hand corner where it says "BOOK NOW." 

Have a beautiful week, SUP'er.

Love + Sun,

Amanda
Your Beachonista 

Tuesday, January 10, 2017

Top 3 Post-SUP Soreness Soothers

Getting my body moving on a paddleboard is so gratifying because of the resistance I feel when the ocean does her thing to my board + paddle. Whether we care to admit it or not, our muscles long for activity. They thrive on movement in all degrees because they get to expand and become more vital. I feel stronger and more fulfilled as soon as the pesky pent up tension of meeting deadlines, worrying about the people I care about and feeling uncertain about the future suddenly disappears the moment my paddle meets the water. On an emotional level, elation occurs as well because I'm doing something INCREDIBLE for my wellbeing.

A total win.

Being active has wonderful advantages, a crap ton of amazing benefits, actually, (which I'll save for another post). But it also has one disadvantage that we all are familiar with: sore muscles.  For as long as I can remember, I tried outsmarting soreness. Actually, no. I'd ignore its existence but found it difficult when I was on the floor screaming at the wall, while my two pooches looked at me judgmentally. Yep, I'm a wimp but mostly I just want soreness to stop.  Endless research proved ridding stiff muscles wasn't realistic - in a natural-sense, anyway. Soothing them is definitely within reach. Along the way, I picked up on practices that were passed down from my wise mother and discovered through the trusty internet. Given that you're out there working out, reaching your fitness goals, I know you're in a very intimate "soul-mate-esque" relationship with soreness. In which, I've compiled my top 3 post-SUP soreness soothers to pamper your muscles and give you strength to get up off the floor and deal with...ahem, reality. Check them out below!

#1 Post-SUP Soreness Soothers: Epsom Salt Bath.
According to Livestrong.com, "Magnesium is a primary component of Epsom salt. It is a mineral that the body needs and, unlike other minerals, is absorbed through the skin as you soak in the bath. The mineral helps relax skeletal muscles by flushing lactic acid buildup in the muscles, which may occur during physical exertion.." This is a fancy way of saying: there's a mineral in the stuff that will pamper your achin' muscles. Simply pick up a half gallon of epsom salt from your local drugstore for a few bucks and pour a cup in your warm bath water. 

To make this even more luxurious (which your body will surely appreciate) is to take this tip from my girl @bossbabediaries (check her out on Instagram for girl-power wisdom) who added her favorite essential oils: lavender, eucalyptus, and tea tree -PLUS, a bit of bath cleanser for bubbles! Genius! (I'll be trying this tonight to soothe my achin' muscles from my recent ocean kayaking experience!)  

Keep in mind, there is no exact science to the additions you place in your bath salt mix. Be your own chemist and make your favorite smelling concoction and let your muscles be soothed. 

#2 Post-SUP Soreness Soothers: A Candle.
I know, it's not something you apply to your body, but I find when I light a candle while I'm taking a bath I'm instantly taken into a further state of relaxation, which helps repair my muscles quicker. My favorite soy-candle company is Slo Burn Candle Co. You can check them out at www.SloBurnCandles.com. My favorite scent is "You Are My Main Beach" - it's a heavenly blend of coconut and hawaiian suntan lotion! MmMmmM....

#3 Post-SUP Soreness Soothers: Heat Pad
Stubborn muscle pain needs a hug. A heating pad is AHHH-mazing and soothing post-SUPing- or for any vigorous workout for that matter. While I've contemplated purchasing an actual heating pad that can heat for long stretches of time at various levels of heat, I'm old school. I made my own. (I would photograph what it looks like but it's camera shy from all the times I've overheated it. Whoops!)

It's simple to make! Find your least favorite long sock, pour rice until it reaches about 3/4 of the way up, tie a knot at the top and throw it in the microwave for a minute and a half.  It only cost me just a few buck too. If you have the raw materials, why not make one yourself? They last a long time!  

Now, I'm curious, which top 3 post-SUP soreness soothers, are you most likely to try? Have you tried any before? Do you have tips that work well for you? Let us know in the comment section below- it'll surely help us all experiencing muscle soreness! Are you ready to take your fitness level to a more fun and gratifying level this year? Sign up for a private SUP lesson with me in the Redondo Beach harbor! Find the yellow obnoxious button at the top of my website and pick a day we can hang and get you started! 

Until next week....

Lots of LOVE + Sun,

Amanda
Your Beachonista 
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