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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 

Monday, January 2, 2017

How to Make 2017 the BEST Year Ever


First of all, SUP'er: Happy New Year to YOU!

BUH-BYE 2016. Was 2016 all you hoped it would be? Or did you expect more? For me, I had the pleasure of experiencing many wonderful events and milestones along with tough challenges too. After processing the ups and down of 2016 with friends and family, the more I realized how badly we all want to do better this time around. And, we all want to know how to make 2017 the best year ever. 

Now standing before the new year (and 365 opportunities), I'm sitting. At my desk, that is....staring at images I've cut from magazines and pinned to my bulletin board.  It seems silly, but this practice has become kind of a religion for me. It's almost like writing goals down on paper, but instead of writing, I'm painting colorful, vivid imagary of places, scenery, quotes, activities and things I'd like birthed into my life.  

PRACTICE THIS. I like to think of this practice as making "visual goals."   The more I analyze this process, the more I realize it works because you're imagining your dream has come true before it actually materializes into your life. What's even more interesting is the information I've read on how the mind often creates what it believes to be true regardless if it's real or not. (Pretty powerful stuff, huh?) So, if we believe it in our mind first (by, say....putting an image on our wall of some cool place you'd like to travel to) the chances of it happening are mighty high!


Pure Magic. So far, I've enjoyed bringing to life things like learning a new water sport to as monumental as purchasing my dream car and getting free front row tickets to see Luke Bryan (and Kenny Chesney!) in concert to NOW my dream business!  This simple practice is such a delight too. It isn't frustrating. You literally get to be as creative as you like. Then when the inspiration flows, it's even more fun seeing it lead to actionable steps to making it happen!  

So, are you like the rest of us who want to know how to make 2017 the best year ever? If you're reading this post, I'm guessing the answer is a a big, fat YES.  Give this practice a try- I promise it won't make your eyes glaze over. :)

What You'll Need:

A Bulletin Board
(Or just a space on your wall)

Scotch Tape or Push Pins

Magazines!
Or pinterest and a printer.
What images excite you? Cut (or print!) it out and put up on your board or space on your wall. 

Look at it everyday. 
Let your brain marinate in the life you'd like to live. 


Trust Your Intuition.
Just listen to what surfaces in your heart when you look at these images. Somehow it knows what you should do and where you should go. 

That's it! That's how to make 2017 the best year ever. Make it lighthearted. Keep it playful and fun. Leave seriousness at the door. Then watch what happens. 

Care to share with me? I'd love to hear your goals.  Drop me a line below in the comment section or as always, say hi to me at amanda@thebeachonista.com!  Is stand up paddle boarding on your list of things to learn? Sign up for a private lesson with me (and your friends!) by selecting the yellow button to the top right! 

Wishing you a fabulous and prosperous 2017, SUP'er. 

Love + Sun,

Amanda
Your Beachonista 





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