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Fitness

It’s that time of year where all we do is eat.

We meet up with friends to eat. We attend parties and eat. We celebrate holidays that center around a big fat turkey that we eat! Did I mention that we eat!? And we haven’t even gotten to Christmas or New Years yet…

Yup, we are officially in the holiday season and with all the festivities also come the (dare I say it?) extra pounds. Plus, is it just me, or doesn’t it feel like everyone likes to remind us about how the average American gains 5-10 lbs. during this season? I’m not sure how accurate that is, (or where in America these people live) but all I know is that I don’t want to be one of them. Not because I’m watching my weight but because I’d rather stay active and healthy.
Exercise Apparel

So, as we embark on the next few weeks here are a few reminders on how to stay motivated during the holidays:

  1. Find a friend. Maybe your goal is to stay active or to continue your regular workout regimen. Whatever the case, it is easier to stay motivated when you have someone to keep you accountable. Find a partner you can train with, or someone who can check-in on you to make sure you got your workout in. If you happen to go out of town, a jog/run is a great way to enjoy some time outdoors with family and friends!
  2. Keep it short. It’s no coincidence that getting in shape and losing weight are part of most New Year resolutions. When the holidays roll around our schedules get inundated with busyness and working out becomes quite a challenge. But, instead of skipping workouts altogether what if we maximize our time? Rather than planning a 45 min. or 1 hour workout, how about squeezing in a quick 20-30 minute workout during the day? Seems doable, right?
  3. Rise and grind. Start your day with an early workout. Trust me, I know this can take some getting used to — but the good thing about getting an early-morning workout is that it fuels you for the remainder of the day. Afterward, you’re free to roam and plan your day as needed. (I seriously have no idea how I used to wake up at 6am back in the day during my marathon training days.)
  4. Use your bodyweight. Maybe some of you have mommy /daddy duties to attend to in the morning, or you’re just literally too overwhelmed to even set foot in a gym. I’ve got good news for you — you can still get a great workout using your own body-weight! Just carve out 20-30 minutes of your day and get to it! Feel free to try this workout.
    Exercise Apparel SIX02 (5)Exercise Apparel SIX02 (13)
  5. Stick to colors.  As you find yourself ready to eat, when it comes to serving your actual plate try staying away from boring colorless items. You know, white or off-white foods like bread, rice and mashed potatoes. Instead, stick to all the fun bright colors on the serving table. Go for some delicious green beans, bright red tomatoes and even some orange carrots or sweet potatoes. PS. If possible, try to also choose an actual colored plate, according to Lifehacker, when the color of a plate matches the color of the food, people tend to serve themselves almost 30% more. Interesting, huh?
  6. Pick just one. When it comes to sweets, a little bit can go a long way. (Or so I hear.) Instead of serving yet another plate with mountain piles of dessert options. Try opting out of the sinful sweets and replacing them with a dessert-like cocktail. Little sips can help you get the sweet taste that you need, and it may even last longer. Plus, some cocktails can offer the savory sugar with as little as 45 calories. Okay okay, and if you absolutely must have some dessert, ditch the drink and get a small serving. But remember, just pick one!
  7. Walk it out. Post the big meal, (or even before) gather your friends and go for a walk. Maybe even start your holiday shopping and take a stroll down the mall. If you happen to be out of town, try sight-seeing on foot –if  the weather permits you can even go for a bike ride.
  8. Start a tradition. Sign-up the whole family for a holiday-themed run/walk. There are tons of family friendly options available, just search through the local listings in your city. Are you in the Miami or Florida area? Try the Turkey Trot or a any of these holiday run/walks.
  9. Keep it clean. The dreadful part of a holiday party is always the clean-up, even more if you are the one hosting. But if you get started on a few dishes, you may even burn off some of those unwanted calories. (About 100 – 130 calories. Hey,I said some…)
  10. Treat yo’self! No, not to to some extra gravy or another piece of pumpkin pie, but to some killer workout gear! If your budget permits, indulging in some athletic gear will allow you to not only feel good but also inspire you to look good. I don’t know about you, but I started off my holiday motivation with tip #10. I found these killer workout pants and a perfectly fitting sports bra and tank at SIX:02. As soon as I put them on I was automatically inspired to hit the gym. (Need a gift for a fit lady friend? How about some chic active-wear? I recommend visiting any of the SIX:02 locations. You’ll find perfect stocking stuffers and bold activewear providing both the style and comfort that you need. PS: My entire outfit was styled for me by the awesome and helpful ladies at the SIX:02 store in Aventura Mall, tell them I sent ya. :) PSS: I am absolutely in love with every piece, so much that I almost didn’t want to work out in it… Shhh. Don’t repeat that. It’s our little secret.)

Exercise Apparel SIX02 (8) Exercise Apparel SIX02 (4)

KORAL ACTIVEWEAR jacket, sports bra & leggings c/o SIX:02 (similar)
NIKE DUNK SKY HI sneakers c/o  SIX:02

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Remember, it isn’t about a number on the scale but about being a healthy and confident YOU! Don’t strive for perfection but rather start habits that you can incorporate into your day-to-day life.

Enoy the holidays!!

ONE OF THE GUYS

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If I were a guy, I’d be one tiny little fella… It’s a little comical to even think of it honestly. Me as a man?

Well, this past weekend I was kind of “one of the guys”, a few of our friends came over and we hung out at the beach. I basked under the sun next to my hubby, while the other fellas scoped out their surroundings. It was quite humorous actually, hearing their conversations and comments.

Anyway, Tyler one of our friends whom you’ll get to meet in this post, was asked by a random dude if his physique “was natural”. It was such an odd question, that I thought it deserved a post in itself.

Tyler, spent 6.5 years on active duty as a Naval Officer, he has always enjoyed challenging himself mentally and physically through rigorous workouts. And he explained to us that his physique comes through hard training.  This rigorous training served him well while being deployed in Iraq with the 101st Airborne — and throughout his time in the military.  Now, it is basically just a part of life as it is something he enjoys.

Wanting to push your body to the limits? Here’s the brutal recommended workout. It’s 30Fab approved!

The Murph Workout

Do this as fast as you can. Pull-ups can be modified if needed. And if you’ve killed this workout and want to increase your endurance, you can add a 20lb vest.

The exercises in this workout aren’t anything you haven’t heard of before. But it was named The Murph after a great American veteran, LT Michael Murphy, who was killed while serving in Afghanistan. It was one of his favorite workouts. He called it the “Body Armor.”

Ready to give it a try? Be sure to get a good stretch before and after!
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BELLATONE

Bellatone

It seems that nowadays everyone loves dancing and exercising at the same time … We workouts like Vixen, Zumba and even Reggae Fit Cized. The good thing is that 3 out of 4 of these dance workouts were originated here in our own Miami. Including a dance class Bellatone-fusion 30 min to help you get the bikini body you need in just a short time!

It is no surprise that people like Miami shake what mom gave them! ;) I included. Recently I started back to the gym, and although I love lifting weights, I also like taking breaks here and there with a couple of dance classes.

Well, last week, I had the privilege of going to Bellatone at Crunch Gym in Washington Avenue and it was all a blast! Imagine a mix between Shakira and the Latin flavor of salsa … That’s Bellatone. Inspired by dance and traditional belly-dancing salsa moves – the combination is perfect for curing the body.

You’re not doing twerking the public? Do not worry, no twerking involved. (At least, not in the class fuy.) But if you’re a little introverted and prefer to exercise in the comfort of your home, now you can try CrunchLive.com, register and get unlimited access to more than 70 training sessions line – all the popular classes including Bellatone Crunch.

Also, as reader Miami Flair and The Miamian, you can get a free trial of 7 days. Be sure to use the code Flair7 and Kamila Cardenas, Miami superstar interpreter will join with you anywhere, anytime on a screen nearby. ;)

Working out isn’t always fun. But what if I told you that you can kick-start your fitness goals with a little fashionable ensemble? And, that it’s also a frugal find! Yep, I found (well, my dear friend Georgia told me about…) the perfect way to be both fashionable and fit, introducing, Fabletics an online retailer for affordable and chic workout apparel!

The company has been around for a little over a year, Fabletics is an online subscription retailer that offers men’s and women’s (fashionable and quality material) active-wear.

“With Fabletics, we want to create a community, a movement to help you live fit and achieve your passions…” says Hudson.

The rom-com celebrity is now also a savvy and empowering business owner and brand ambassador. Plus, when it comes to being fabulously fit, Kate Hudson sure does set the tone. As co-founder of the company, she is definitely a “fitspiration” to many.

With brands like Lululemon, Mondetta, and Athleta, regular athletic gear has now taken a turn from good ol’ tees and shorts — toward a more quality-fashion fitness apparel.

But, my favorite part of Fabletics is its flawless true-to-size fit. (You know, I have short-girl problems… And finding workout pants I don’t have to hem is a huge win!) The brand offers an array of size options and is comprised of the most high-performance, quality materials. Their prices are affordable and every month, members receive a brand-new personalized outfit curated by their stylists.

Oh, and did I mention it’s free to join? Check it out today!

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Vannia-FlairMiami-562015(61)  Vannia-FlairMiami-562015(67)

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SWITCH BACK tee
LIMA capri
VAASA sports bra
BROOKS running shoes

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A big part of the reason why people don’t exercise is because they simply don’t know what to do. Questions arise and then the thought of a workout remains just a thought.

” Do I use weights? Where do I buy weights and how many should I buy? Do I have to use weights? Where do I start, and what kind of exercises can I do?”

Let’s simplify things a bit and start with a few bodyweight exercises that you can do just about anywhere. All of these exercises will strengthen your muscles and get your heart pumping. I’ll try to cover a little bit from every muscle group, from legs, arms and even some core.

The best part is, all you need is YOU! Ready to get this weight-free workout started? Let’s get to this!

  • Cardio. Start your workout with a light walk/run. You can do this for a total of 10-15 minutes. If you want to challenge yourself, find some stairs and run up and down for the entire time.
  • Running StairsWaking Lunge. Begin in a standing position, then step forward with one leg. Land on the heel then forefoot. Flexing your knees and hips – lower your bodyweight as you drop your back knee. Torso should remain upright. Drive through the heel of your front foot and extend both knees to raise yourself back to a standing position. Lunge forward with opposite leg. Adjust as necessary and listen to your body. Beginners should do 2 sets of 20. Advanced 3 sets of 50
  • Box jump squats. Find a sturdy bench or step. Stand with parallel feet – shoulder width apart. Start by doing a regular squat. Slowly lower your butt and hips, bending your knees as if you were going to sit on an imaginary chair. Engage your core and do an explosive jump onto the bench. Drop again to a squat. Press through the heels to return to a standing position. Jump down and repeat for a total of 3 sets. An alternative exercise to jump squats are regular squats, or wall squats. Beginners: 2 sets of 10. Advanced: 3 sets of 3
  • Decline push-ups. This exercise is an advanced version of a regular push-up. I recommend you only do this if you can do 5 or more regular push-ups. Start on your hands and knees. Lift your feet into position on either a bench or chair. Realign your body and make sure your body forms a straight line. In a controlled motion, slowly lower your upper body. Be sure to look up slightly — to avoid hitting your face. Beginners: 2 sets of 12. Advanced: 3 sets of 25.Decline push-up
  • Chair Dips. There are several variations of dips: bent, straight, and single leg dips. Work with your body and do what is suitable for you. Stand facing away from the bench or chair.  I will demonstrate a raised single-leg dip. Sit on the very edge of a bench or chair. Walk your feet out in order to be perpendicular to the floor – hands should be placed beside you. Bend your elbows 90 degrees as you slowly lower your body to the floor without touching it. Try to get your feet below your hips, squeezing your core while supporting your bodyweight with your arms.  Lift your weight up and repeat switching legs.  Beginners: 2 sets of 10. Advanced: 3 sets of 30.
    Bench Dips

 Be sure to stretch for a good 5-10 minutes after your workout. Stretching is very important, this will help your overall range of motion and can prevent injury and soreness.

For a healthier you and to see faster results, it is also important to incorporate additional healthy habits to your daily routine. Here are a few I recommend:

  1. Eat clean. Avoid processed foods and eat plenty of vegetables and lean proteins.
  2. Drink water. Lots of it! Water keeps your organs functioning properly and keeps you hydrated while exercising. I recommend 6-8 cups a day.
  3. Take daily vitamins. I recently started taking Hyperbiotics Pro-15, and Hyperbiotics Immune. One gives me an extra dose of probiotics to cleanse my digestive system. While Immune offers time-released supplements of Vitamin C and Zinc. Love them both!

Inhale. Hold it in. Exhale. Hold it out. Repeat.

If you know me, and you’ve been following Flair Miami since I started writing for it, you know I am a huge yoga fan.  I love everything about yoga – the way it allows me to clear my mind after a long day, the fun that it is to work and practice different poses, and the feeling of accomplishment when I get a certain pose (I’m coming for you, scorpion).

In just an hour my body transforms from downward dog, to crow, to cobra, camel, pigeon… and by the time the hour is done I feel strong, stretchy, bendy, and stress free.

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Yoga is more than the poses I can do on the mat, but it is about the way I live my life off the mat.  It is about having gratitude, and focusing on THIS particular moment. Are you still with me? Take a moment to do just that – to BREATHE.

My yoga journey has been on and off for two years and I can finally say I think I found my yogi home! Thanks to the wonderful, friendly, and extremely talented staff at Kendall Hot Yoga, I’ve been able to accomplish far more than I could ever imagine! Whether I want to wind down from a long day with a warm vinyasa or push my limits with hot power yoga, I always leave feeling encouraged, with a clear mind. So now I want to spread that encouragement and challenge you to join me for a class! There is nothing to lose, and I promise you won’t regret it.

You can find class times here & first timers get a few perks:

– Buy one class for $22 get the second class free
– 5 class pack – $65
– 1 Month unlimited pack – $120.

They are also having a Valentine’s Day special starting Thursday, February 13th at 8pm and ending Sunday at 4pm — you can bring a loved one for free – sister, lover, mother – anyone you love and want to share your gratitude with.

So what do you say? Will I be seeing you on the mat? I hope so! And don’t forget to let them know that Flair Miami sent you ;)

Namaste!

Banner photo: “Surya Namaskar A” by Kristie Kahns Photography

Confession #1: No, I am not pregnant. Sorry if the pictures I’ve been posting on Instagram and the title of this post made you think otherwise. ;)

Confession #2: I have thought about deleting the fitness tab of my blog at least 2x this year. (Buuuut, I wont… ) And if any fitness/health gurus out there want to contribute, I’m always up for a collaboration. Just shoot me an email.

Confession #3: 99% of the time, the only drink available in my house is water. (Sorry, I’m not really sorry. I love love love water and you should too!)

Human survival is dependent on water – It is known that the human body can last weeks without food, but only a few days without water. Weather, health, and living conditions can factor into how long you can live without water. But on average, if you go 3-5 days without any water intake, you will perish. Yikes!

Also, did you know that as you age your body loses water content? Upon birth, our body is made up of 90% water… But average adults have about 70% water content and with age the percentage decreases to about 60-50%.

Therefore, today’s post… You guessed it, it’s a tribute to H2O! Here are 10 ways that water can improve your health & fitness.

  1. Drinking water increases your metabolism and can help with weight loss.
  2. Water moisturizes from within and nourishes your skin.
  3. Drinking water can give you smoother & shinier hair.
  4. Water brightens you eyes and can reduce puffiness.
  5. Water boosts your energy and lowers stress.
  6. Drinking water helps build muscle.
  7. Water prevents muscle cramping & lubricates joints.
  8. Water shrinks pores & prevents future breakouts.
  9. Water helps with digestion and constipation.
  10. And best of all, it saves money!

Ready to increase your water intake? Here are 10 tips to help your daily water consumption.

  1. Set an alarm! In fact, as soon as your morning alarm goes off and you’re out of bed, start your day with a glass full of water. This will get your metabolism off to a good start!
  2. Keep water bottles in different locations, in your car, office, or gym bag.
  3. Infuse your water with flavor. Add lemon/lime or any fruit to spice-up your water.
  4. When eating out, avoid ordering sodas or juices and ask for good ol’ tap water instead.
  5. Challenge a friend to a healthy competition. Who can drink 8 glasses a day first? Having an exciting prize at the end of the week may help. ;)
  6. Drink at least 2 glasses per meal, one before and one after.
  7. Drinking juice? Dilute it with water, it also saves you some calories…
  8. Enjoy a nice warm herbal tea as an afternoon treat!
  9. Invest in a good filter.
  10. Consume more watermelon, cucumber, celery & oranges. These fruits and vegetables are not only delicious but they also offer a high water content which will help your hydration.

There you have it! Now go on, take a sip and enjoy the benefits…. Ahhhh!

 

There’s so much going on with Flair Miami and it’s been so exciting to see how much it has grown!  But with everything focused on fashion, I thought I’d change it up a bit! Yes, I do love fashion, and I could probably write and talk and read about it all day, but it doesn’t hurt to switch things up every now and then.

Between work, school, and an internship, finding the time to exercise is hard since all I want to do in my free time is sleep.  But I realized I will never have energy unless I work out, so I thought, “What can I do that’s different and will keep me motivated to continue working out?” (I’m not a huge gym fan…I get distracted and unmotivated way too easily.) So, one of my friends told me about Pure Barre and I jumped right on it!

pure barrePure Barre is a full body work out completely inspired around the ballet barre.  It’s focus is to tone and burn fat in record-breaking time.  Each class is 55 minutes long, and each work out is a good mix between pilates, yoga, and ballet.

My first class with Pure Barre was not only challenging (in a good way) but also fun. It’s a great way to get back into my working out routine.  The goal for each class is, ” A transformed body and a clear head in just one hour…” and according to these pure barre testimonials, they’ve been doing just that!

For more information on Pure Barre and for class times and prices you can click here. Happy Exercising!

I can officially say that I am finished with my Junior year of college! Bring on the senioritis! Anyway, my finals week was one of the most hectic weeks, and so I wanted to end the week right.  What better way to end it than with an intense yoga class taught by one of the most inspiring yoga teachers I know?

My yoga adventure began this past Sunday evening with two of my close friends. We heard Yoga Girl Rachel Brathen was going to be in town doing yoga workshops all over Miami, and we were on it in a heartbeat! We signed up for an “All You Can Handstand Class” and boy did they mean it when they said All You Can Handstand.

Rachel Brathen is a Swedish native living in Aruba where she teaches yoga at Manchebo Beach Resort and Spa.  Her yoga classes are a mix of Hatha and Vinyasa flow while incorporating breathing techniques, creative sequencing, and core work. Her goal for each class is to energize the body, cultivate a meditative consciousness, and give greater vitality and health. And I must say, her class did just that!

With the help of  Om’Echaye Wellness and Fitness Center and Love and Vegetables  vegetarian and vegan restaurant I definitely felt energized! Rachel is so talented, and inspiring, and I am so happy I was able to be taught by her.

The All You Can Yoga community brought us together.  People from different parts of town were there because of this one thing that we all have in common, a love for YOGA!

 

 

POST HOLIDAY WORKOUT

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We’ve officially made it through Thanksgiving and Christmas, now to face New Year’s Eve…

Perhaps, you’re like me and you’ve given yourself the gift of indulgence during this holiday season. Don’t worry no one is judging, enjoying the holidays with family, friends and delicious food is a must!

But now, it’s time to get back into learning/practicing healthy habits.

Exercising and eating healthy shouldn’t just be resolutions you make, they should be daily practices.

So here are a few things you can do to melt away those holiday pounds and boost-up your metabolism:

Post Holiday Tips

  1. Drink more water. Replacing juices/sodas for water is probably one of the easiest ways to shed those extra inches. It’s pretty simple:
    Soda = Processed Sugar
    Processed Sugar = Carbohydrates
    Carbohydrates = Slower Metabolism
    Slower Metabolism = Weight Gain
  2. Eat breakfast daily. Just like your car needs gasoline to start running, your body needs fuel to get your metabolism going. A healthy breakfast can consist of a fruit, Greek yogurt, or egg whites with whole wheat toast.
  3. Simplify and shop the perimeter. Don’t go crazy and start a new complicated diet that requires you to count calories or measure portions. Simplify, focus on eating more fruits/greens and learn to shop for groceries around the perimeters. (Avoid isles as they usually contain processed foods.)
  4. Replace whites with browns. Replace white rice, white pasta, and white bread with brown rice, whole wheat pasta, and whole wheat bread. This will increase you fiber content, and minerals/vitamin intake.
  5. Set a goal. Whether it’s walking,  jogging, dancing or playing a sport, spend at least 20 minutes a day doing some type of cardiovascular activity. And if you’re feeling up to a challenge, get started today with our post holiday workout.

Post Holiday Workout
Workout

 

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