SUPERHERO SPOTLIGHT

Read the May Issue of Athleisure Mag and see Superhero Spotlight in mag.

S1. E12. | BUNGALOW SK WITH DAYA VAIDYA

On today's episode of Bungalow SK, we talk to Daya Vaidya who returns for the 6th season of Amazon Prime's Bosch as the Chief of Staff to the Mayor of Los Angeles, Jen Kowski. We find out more about the upcoming season as well as chat about the 7th and final season as they were recently renewed. In addition to her work in front of the camera, we talk about her work behind it and how she has worked with her husband on a number of projects. We also talk about how Hollywood continues to change as we look at the diversity within inclusivity for women and POC. 

MANAGING THE ANXIETY WITH HEATHER CENTURIONI

We are living in the midst of times that we couldn't create out of the most vivid of our imaginations! With so much uncertainty, we checked in with Heather Centurioni of CODE RED to talk about how being an athlete has fueled her career, how to motivate others to make good choices as they sustain their fitness goals as well as their mental health. She shares insightful tips that are worth noting as we continue to navigate our new reality.

ATHLEISURE MAG: You grew up as a junior elite level athlete in downhill skiing and suffered a horrific downhill ski race accident - how did that shape your focus in living a healthy lifestyle?

HEATHER CENTURIONI: As a young athlete, I could eat whatever I wanted. I could get away with a lot. We were taught to carb-load, etc. I don’t think I ever realized the power of food until I became overweight and nothing was working. I wanted to be healthy, but I had no idea where to start. I knew I was addicted to sugar and carbs. I knew I didn’t need another diet. I needed to learn how to eat. How to fuel my body. How to take care of myself. I also wanted to feel good again, like I did as a young athlete.

AM: When did you realize that you wanted to work in the wellness industry and become a health and wellness coach?

HC: I always have felt the pull to help people. I knew it was my calling, but I struggled for years to figure out what that meant and what it looked like. I am a mother hen at heart. I am at my best when I am lifting others up.

When I began my wellness journey in June 2017, I saw that I was going to get healthy and when I could lift others up who was on the same path, it felt really good! I saw how a high vibe tribe can guarantee success.

AM: How important is accountability in your wellness journey whether you're looking to stay fit, lose weight or other goals that involve transforming your goals based on your desired need?

HC: Listen, if we all could do it alone, we would have already done it, right? I was an elite ski racer, it was me and the clock on the course. I played tennis and golf. I tend to lean towards individual things. “I can do it on my own” type things. In high school and college, I loathed group projects. I prefer things my way. That type A, self-centered trait was not serving me well in my desire to get healthy. I was failing at every corner. I was ashamed. I managed to pack on over 200 pounds, which was far too much for my 5’3” frame. My prosthetics didn’t fit. I was a fat amputee and it was depressing. Having an accountability group was integral to my success. It required me to open up, to be honest, and to be vulnerable. Sharing your good days, right along with your bad days is as important as seeing others do the same. I came to Code Red feeling very isolated. I was depressed. I assumed I was the only one. Being part of a group that understood my feelings really made a difference.

AM: Tell us about CODE RED and why you decided to use their program when you were looking to lose weight?

HC: I was drawn to Code Red for several reasons. It was simple. I wasn’t going to have to exercise (for an overweight amputee, this was key!). My prosthetics were so ill-fitting, just walking around the house was painful. I started with an entry-level challenge. I had nothing to lose. I was deflated, depressed and quite possibly the lowest spot in all my years. The easy rules, support and no-nonsense approach drew me in. I also knew that the program had a maintenance plan. I knew I could get the weight off, but I had never found a program that taught you how to maintain. Funny enough, the end and the far future were most important to me and I knew in my heart that Code Red would give me the tools to stay healthy long term. I also didn’t have to buy crappy shakes, expensive supplements or prescription drugs. I was told to drink water, eat from a healthy food list and sleep! It’s truly that simple.

AM: Because of your success, you became a Certified Coach with CODE RED, why did you decide to work with them?

HC: I believed in the owner, Cristy Nickel and I think she saw my servant's heart and picked up on my keen ability to understand people. I learned a lot after my ski racing accident and in the years that followed. Deciding to have your leg amputated as an 18-year-old, learning to walk again, finishing high school, living in constant pain, I learned a ton about myself and the power of the human spirit. I knew how to overcome.

I knew Cristy’s no-nonsense, simple approach worked and she taught me well, so I was grateful for the opportunity to learn from her and to work alongside her. I also knew, this was it…my calling! I finally found it! The opportunity to help people lose weight, get them healthy and watch their lives change for the better, to them overcome, it has been a dream come true.

AM: What is the CODE RED Lifestyle model?

HC: Code Red is a rallying cry for every person who is fed up with the information overload, complicated diets, and extreme exercise programs. We focus on water, sleep and real food.

AM: We're living in strange times as we are staying at home to flatten the curve, our routines have definitely been altered and anxiety has become a result of these changes - how can we manage this?

HC: Good gracious, it has been hard, right? I think there are several things that can help folks:

* Be grateful and find Grace in the tough moments and the good ones.

* Stay on track with life via a list and a plan.

* Take a time out each day to just be. Being present when you are feeling anxious really helps.

* If you are fortunate enough to have the gift of extra time, use it wisely. Spend it with your family, learn something new, embrace it. When will we ever have extra time again?

AM: For those that are focusing on losing weight during COVID-19 quarantine, what tips do you suggest?

HC: * Drink water!

* Sleep at least 7 hours!

* Ditch the sugar!

* Plan, prep and schedule meal times. Don’t leave your kitchen open all day. Having kitchen hours keeps you from grazing all day and mindless eating.

* If you find yourself turning to food and drinks to soothe your soul, make a list of 12 things you can do instead of over indulging. Maybe you have some chores to tend too, maybe you have a craft to finish, maybe you want to learn something new. DO IT!

AM: Many have found issues in terms of ordering the food that they need whether there are shortages in their grocery stores, delays in deliveries that are coming to them, etc. How can they reduce their anxieties on not being able to control these issues while also staying on their plan?

HC: Keep things simple. Eating well isn’t complicated. You don’t have to be a kitchen whiz to make good food and you don’t have to spend a fortune either. Less is more. Look for vegetables (fresh, frozen, even canned), fats and proteins. Avoid the inner aisles of the grocery stores.

AM: From a mental wellness standpoint, what are some tips that you have for those that are looking to reduce the noise of everything that we've all gone through from updates on COVID, anxiety over when there will be concrete information about re-openings and going back to our routines etc?

HC: I talk a lot about the background noise in our lives with my clients. It comes at us from all directions. Currently, it is everywhere, all the time. No two reports are the same, it’s hard to have faith in anything. I encourage people to cleanup their newsfeeds, if watching the nightly news is depressing, STOP watching! Find something else to do with your time. Don’t buy into all the hysteria. If you can eat real food, ditch the sugar, drink water and get a good night’s rest, you will feel so much better. How you fuel your body will help you with deal with the uncertainty. I know that sounds strange, but you will have less brain fog and less anxiety. The healthier you are, the less likely you are to get sick. Taking care of yourself now, will keep you healthier no matter the situation.

IG @Code_Red_Coach_Heather

PHOTO COURTESY | Heather Centurioni

Read the May Issue of Athleisure Mag and see Managing the Anxiety with Heather Centurioni in mag.

THE TOP 6 BENEFITS OF TAKING DECA DURABOLIN FOR SALE

This supplement has been used worldwide for a very long time, as it is the oldest supplement in the history of similar consumer products, especially amongst those who prefer a little extra something to make sure all their hard work and dedication is working. This helps them bulk up quicker. Russians used to use this famously, due to the demand for manual work back in the day.

The Prime Ingredient Nandrolone Phenylpropionate

This is the main substance found in this product that helps with bulking up results for the user. It has a higher rating in comparison to Testosterone and has a few different esters found in it too (a chemical compound found in nature). In this particular one, the ester known as Decanoate helps increase mass and muscle slowly and when used over a few weeks results have been seen to start showing on the physique. You can learn more about this online.

Nandrolone is an anabolic steroid and has been seen to be beneficial in increasing strength and LBM in the muscles of any user because it helps to rebuild the muscle tissues that cause injury or sickness. The nandrolone decanoate is the active component that makes up the supplement and medicinal uses have been included to treat things such as breast cancer (in women), anemia, osteoporosis (loss of tissues in the bones), and those suffering from long term corticosteroids.

Those That Use It and Why

Several sportspeople, athletes, and competitive bodybuilders have been using this type of steroid for long periods to improve their overall performance and be in top shape for any competitive events. Not only does it help muscle recovery but it also helps to build stamina, which keeps your training sessions going longer. It adds strength, stamina, and overall improvements to the physique, in short periods, when used in conjunction with regular exercises and a healthy diet. This is why it falls under the performance-enhancing product category.

Known Benefits of Nandrolone Decanoate

Below are a few of the known benefits seen in users as well as tests.

A gain in Overall Mass

Nandrolone phenylpropionate is the chief ingredient in Deca Durabolin and is a very effective bulking component. When used right, it can make a lot of difference to the body. For instance, a lot of professionals use it during their breaks or off-seasons to bulk up, so when it’s time to go back ‘in the ring’ they are bigger and better. In comparison to any other products such as Dianabol or Anadrol for instance, this is by far the most successful.  Also, with this substance your changes in muscle loss are minimal. You can find out more about this and more on this online source https://www.healthfitnessdrug.com/deca-durabolin/

Faster Muscle Recovery Rates

When people who use this gain more energy and strength, they, of course, feel the need to train for longer and harder, but when taking this substance, because it helps regulate the amount of cortisol the body produces, due to the stress of weight-lifting or pushing your body to limits during exercise, it has a tendency of damaging the tissue, but over time they increase in Cortisol speeds up the time it takes to recover from any injury or muscle strain.

An increase in Cortisol also increases the time your body takes to heal from injury and strain.

Collagen Synthesis

Typically, a lot of supplements in this category have been known to be collagen stimulants. This one has been known in particular to help towards improving collagen synthesis a lot more than most others on the market as well as an increase in bone mineral density. Most of the tissues in our bodies are made up of collagen, and as we get older it starts to deplete and as a result, structural components such as bones, skin, muscles, tendons, and ligaments start becoming weak; accordingly, it is important to replenish supplies every few years.

It is very easy to tear a ligament or pull a muscle during any training session or competitive event and using this helps give that added pain-relief and quick recovery of tissues and cell replacement, when needed. It works similarly to a pain-killer and in none-toxic.

Increases Red Blood Cell Production

When using it, and training frequently, it speeds up the rate of your red blood cells manufacture and increases the oxygen supply to your organs and tissue cells, which helps them work better and for longer. This results in the ability to train or compete for longer periods without getting fatigued or tired easily. 

Boosts Your Testosterone Levels

It can lead to an increase in your testosterone levels which in turn helps to increase both stamina and strength, which helps you train for longer periods and harness the maximum benefits from using it. In this case, you do not get boosts of strength during your workouts, but rather a slow and steady rate of increase in strength that is more sustainable and advantageous to your body.

Retaining Nitrogen Levels

A lot of people have found that taking this supplement also aids in retaining Nitrogen levels. Other products have been used to do the same thing for example Trenbolone but with less of a result in comparison to Deca. The reason why they are looking to keep a steady level of Nitrogen is that it helps towards Anabolism, which is a biochemical reaction in your body that helps with metabolism, and as a result how your cells get their strength and detoxification completed.

One of the main places we get this element is through protein synthesis, not to mention, Nitrogen is also responsible for carrying out DNAs genetic information and basically, we cannot survive without Nitrogen. Protein is what our tissues such as hair, skin, and muscles are made up of and if we don’t get enough of it, they will all suffer or disintegrate. There are tons of often over-looked resources online and in libraries telling you why it is important to keep Nitrogen levels steady in our bodies, one such resource is this one that sheds some light on why this is an important element for our bodies.

TO THE BEACH WITH APRIL ROSS

Back in 2016, we interviewed 2 X Team USA Beach Volleyball Olympic Medalist April Ross after her Bronze win at the Olympic Games in Rio. Flash forward to this month's cover, we caught up with April Ross to talk about indoor vs beach volleyball, the AVP Tour and the upcoming Olympic Games in Tokyo that are slated to take place next year. We also talk about April joining the KT Tape team and how she uses her social platform to inspire and motivate her followers to stay motivated in their health and fitness journey.

ATHLEISURE MAG: When was the moment that you realized that you wanted to transition from an indoor volleyball player to a beach volleyball player?

APRIL ROSS: There was no specific moment, it was kind of a process and I had kind of given up indoor and just fell out of love with it. My big thing is that I just want to be able to enjoy my journey always. I just wasn’t enjoying my indoor journey. My teammate from USC was playing on the beach and asked me to play in some qualifying events on the beach with her to just help her out. I went out there and we didn’t do very well and I wasn’t very good, but I just fell in love with the sport of beach volleyball. I stuck with it and played it for a while, struggled for a while and I finally broke through and started to have some success and then you know, I just kept riding that wave.

AM: In your opinion, what is the biggest difference between indoor vs. beach volleyball?

AR: There are two biggest differences for me – obviously the surface, it is so ridiculously hard to move and jump in the sand – that just creates a totally different challenge in beach volleyball than when you are playing indoor volleyball. The other big difference is that you touch the ball every single play. You are involved in every single play. You can go through an entire rally during indoor and not touch the ball once. On the sand, when you want a point, you have to touch the ball. I feel like there is a lot more accountability on each player in beach.

AM: Last summer, we attended the AVP NYC Open which was a lot of fun. Obviously, you and Alix Klineman won and typically, right now you would be in the thick of the AVP schedule. How have you been spending your time since you’re not doing that at the moment?

AR: Life looks a little different right now. I’m at home pretty much all day. I’m working on some home improvement stuff that I have never had time for. That’s actually really nice. I checked out a big amount of gym equipment from the USA Volleyball Gym and I cleaned out my garage which has been full of storage stuff for the last 10 years. I created a home gym and I am able to get my full lift in there which is about 2 and a half hours. I’m going to Home Depot today to get supplies to make a wooden squat rack. Because I do a little bit of woodworking too and I am getting back into the hobby now that I have some time to explore that so I thought putting my time into making a wooden squat rack would be great. I looked at some designs online that I want to try. Working out, visioning, I’m doing a lot reading and a lot of reflectioning as well as journaling. I’ve been doing a lot of Zoom calls. I mean, everyone is doing the Zoom calls.

AM: For sure. Obviously, with the Olympics being pushed back to next year, what does this next period look like for you especially in regards to training and getting prepared for that?

AR: That’s a constant discussion with my team. We’re trying to grasp onto something in the near future that we can train for and that’s proving hard to do obviously. So, we’re kind of waiting and seeing the government guidelines are when we can get back out on the beach. We want to take advantage of this time, but it’s really hard if we can’t get out on the sand. We can do so much off of the sand, but you have to be able to practice. We’re trying to see how we can have a training camp and if we can do it safely if there is a private court somewhere and we take the proper precautions, maybe in June at some point we can get on the sand and do 3 – 4 weeks of training camp. If there is still nothing on the schedule, maybe we can take a week off. I mean, it’s tough. I’ve never ever had to do anything like this.

AM: It’s a day-by-day thing.

AR: Right, it’s literally a day-by-day thing. It’s a constant brainstorm and getting creative and with each new piece of information, it changes so we’re trying to be really go with the flow!

AM: The weekend of May 22nd, I love that you have partnered with KT Tape to do an Instagram Live event where we can train like an Olympian, actually work out with you and get off of our butts to get a good workout in. Why is this so important for you to participate in this?

AR: I’m really excited for this KT Tape Instagram Live workout. Because I’m not playing and I can’t really interact with fans to encourage and motivate people through my competitions and stuff, I love doing this and engaging people and helping them while they’re at home. Maybe I am creating a little bit motivation or making it a little bit easier for people to have access and information on how to work out and to stay healthy during this time – as well as how to do it while you’re staying at home. I feel like I’m still of service in some way and I just really like to have some kind of positive influence on whoever decides to follow me on social media. I don’t want it to just be “look at me – look at what I’m doing.” I want to give back and I want to help people accomplish their goals and to stay healthy.

AM: You just joined KT Tape earlier this year. What is it about the brand that is such a great synergy with you and how you operate?

AR: I think KT Tape is essential to being an athlete, to staying healthy in general especially in this time. I don’t have a lot of access to physical therapy and therapists. That’s essential to my program and to staying healthy as I have these aches and pains. Because I have KT Tape, I’m able to use that to support my joints and my muscles. All of last season, it was huge as it was for qualifications. I strained my quad early on in the season and it was kind of a big factor and without being able to use KT Tape and tape it all summer, I think I would have been in so much more pain. I had to tape it through World Championships and all through our biggest tournament. Throughout my whole career, I have leaned on my ability to tape myself and literally keep myself together – so it’s a natural fit. As I get older, I need it more and more.

AM: What kinds of workouts will you be including for your Instagram Live with KT Tape?

AR: Well it’s going to be a shoulder stabilization and strengthening workout. I’m trying to think of things that maybe people have not hit so far and that there aren’t a lot of information on. I think that a lot of us are probably on the couch a good amount hunched over and we’re sitting on the computer a lot with Zoom calls. To try and rectify our posture a little bit, I’m going to touch on that stuff.

AM: Who have been 3 people that have inspired you in your career whether you know them personally, follow them online etc? We like asking our changemakers this question as it’s a key one for our podcast #TRIBEGOALS.

AR: Oh wow! People that have inspired me – I would say that one person who has really helped me get through this time is Glennon Doyle. I’m reading her book and she does little Instagram TV videos daily. I love following her. I have recently been inspired by Megan Rapinoe and how vocal she has been for everything, that is amazing. Then, Dr. Michael Gervais – he is a sports psychologist. I was on a panel for Victoria Garrick, she played at USC and is kind of a mental health advocate. She has me, another athlete and Dr. Gervais on to speak to her and her following. Just listening to him, he gave me a lot of ideas that I could be doing in this time to kind of just get my vision right, my mission, my life philosophies etc. so that when we get out of this, I’m all in alignment – spiritually. He’s definitely someone that has influenced me as well.

IG @AprilRossBeach

PHOTOGRAPHY CREDITS | PG 16 - 21 + 29 Rich Graessle/Icon Sportswire | PG 22 - 27 + 30 KT Tape - Editorial Design by Athleisure Mag |

Hear 2 X Team USA Olympic Beach Volleyball Medalist, April Ross on our show, #TRIBEGOALS - which is a part of Athleisure Studio, our multi-media podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, iHeart Radio, Google Podcasts and wherever you enjoy listening to your favorite podcast.

Read the May issue of Athleisure Mag and see To the Beach with April Ross in mag.

SOMETHING YOU SHOULD KNOW | GETTING STRONG WITH EMILY SKYE

One of our favorite Celebrity Fitness Experts, Emily Skye is always showcasing how she focuses on being strong through her fitness journey. She has graced a number of covers, provided countless advice and juggles it all while being a mom. She is currently pregnant with her second child and took some time to share some advice that she has as we continue to add new favorites into our routines. We also talk about her role as an ambassador with Women's Best and why this brand is synergistic with her platform.

ATHLEISURE MAG: Tell the readers of Athleisure Mag how you found your interest in fitness?

EMILY SKYE: I spent most of my life up until I was almost 25 years old being unhappy & unhealthy. I suffered from depression, anxiety, and self-worth issues. I couldn’t imagine living my life like that forever, so I decided I had to do something about it and make changes. I used to think someone was going to come along and save me, but I had to save myself.

I heard that healthy eating and exercising had an impact on mental health, so I started eating healthy food and exercising and also changed my attitude to be more positive. Fitness changed my life, it made me feel incredible and I loved the way the exercising influenced other areas of my life. Working out and healthy eating, made me feel more confident like I could do anything, kind of like a superhero! I felt on top of the world and I’d never felt like that before in my life and I wanted everyone around me to feel the same way. So, I’d tell my friends and family to come and train with me, but it wasn’t enough. I just wanted to get out there and share with the world how good it is makes you feel! I still do this over 10 years later!

AM: As many people find their modality of choice, there seems to be a new awareness, especially for women, that there is an interest that in addition to being toned, that they want to be strong. How important is that for you?

ES: Strength is more important to me than being “toned’. People often don’t realize that in order to get “toned” you need to do resistance training and have a good diet. Feeling strong is the best feeling in the world to me and I’d pick that over being lean any day. I have been educating women (and men for that matter) on the benefits of lifting weight for women. I have seen a huge shift over the years and women are more open to lifting weights, but there are still a lot of women afraid of getting “bulky”.

AM: What is your modality of choice and what does a week of working out look like for you?

ES: As previously spoken about, I love strength training and being strong so I usually base my workouts around lifting as heavy as I can with good technique. I do mix it up sometimes though and will do some sprints, or circuit training. That’s the key to staying motivated I believe, change it up and make it exciting and different if you’re getting bored.

AM: Are there any challenges or fitness programs that you are currently sharing with your followers?

ES: I have a 30-day free trial on my FIT Program which has home workouts so it’s perfect for all the people currently stuck at home. It also has gym workouts and a Booty Challenge as well as a customizable meal plan that members get access to.

AM: Tell us about being a Women's Best brand ambassador. Why do this partnership between you and the brand make sense and what do you love about them?

ES: It’s such an honour, all the Women's Best team and other ambassadors are the loveliest people - they truly are like a family. Earlier this year, I had the opportunity to meet up with some of these amazing women in New York City for the Women’s Best launch in the U.S. through a partnership with The Vitamin Shoppe and had the most amazing time connecting with them! They’re passionate, supportive and genuine and that’s what I’m all about and I love being surrounded by likeminded people. We all want the best for others and want to see them happy, healthy and fit. Women’s Best has an amazing line of supplements, now exclusively available in the U.S. at The Vitamin Shoppe, to suit everyone and the flavours are all delicious and help keep me on track with my training. My personal favourites are all of the BCAA AMINO flavours - they honestly are all SO GOOD - I have them before and while I exercise. I love their Vegan Protein, it’s the only protein I have ever had that doesn’t upset my tummy and make me bloated and crampy. The Cookies and Cream is amazing and a current favourite of mine, but I also love the vanilla and chocolate flavours. I like to have one after my workout, if I’m craving a late-night snack and love to make pancakes, muffins and smoothies using the protein. My two year old daughter also likes sipping on my smoothies! The Women’s Best Wear is the most flattering and comfortable sportswear I have ever worn - even while pregnant!! I’m really grateful to be in partnership with such an amazing brand.

AM: What are 3 go-to foods that you enjoy eating to assist your workouts?

ES: When I’m not pregnant I love eating high fat and lower carbs and feel my best eating that way - it also keeps my sensitive tummy happy. I usually have chicken or fish with veggies or salad and for dessert, I love an açai bowl with my partner Declan’s special homemade caveman crunch on top! It’s delicious!

AM: With the summer coming up, what are 3 workouts that we should incorporate into our routine for our arms, legs and butt?

ES: LEGS & BUTT - Lift as heavy as you can while maintaining good technique. Rest for 2 mins in between sets.

Front or Back Squat 4 x 10-12 reps - tight tummy with core engaged, back straight, shoulders back & down, chest out push through the glutes. Make sure your knees push “out” and don’t come “in.” Maintain a straight back and tight core throughout.

Deadlifts 4 x 10-12 reps - pick a weight you can comfortably life, if you’re not an experienced lifter ask someone to help you with technique - especially before upping the weight. Start by bracing your core and a straight back, pull up on bar without moving it off the ground to set yourself up into a strong starting position and hold that while lifting the weight off the ground but driving through your legs and glutes. Think about pushing the floor away from you in a fluid motion to stand up straight. Squeeze glutes at the top and keep your tummy tight and back straight. Don’t hyper extend by arching your back and pulling your shoulders back past where your hips are. You want to finish with your body as straight as possible before lowering the weight to the ground to complete the rep. Remember to BREATHE!

Walking Lunges 4 x 10-12 reps - lunge forward as if you’re on train tracks so you’re stepping out in front and not crossing over your body. Try not to let your knee go past your toes, push through your glutes, keep tummy tight and back straight with shoulder back and chest out.

Hip Thrust 4 x 10-20 reps or until failure (make sure you have a decent weight for these) - Keep back straight, core tight and push through gutes, don’t let your back arch too much, the movement is all about the glutes doing the work.

BACK & BICEPS - Lift as heavy as you can while maintaining good technique. Rest for 2 mins in between sets.

Lat pulldown 4 x 10-12 reps - keep core switched on, back slightly arched & don’t use momentum for the movement. Slow and controlled reps.

Single arm bent over row 4 x 10-12 reps - Core “on”, back straight, chest out, head neutral and in line with spine. Slow controlled reps.

Seated Row 4 x 10-12 reps - Back straight, tummy tight and no rocking. Slow controlled movements.

Bicep curls 4 x 10-12 reps - standing or seated - no swinging, keep elbows close to body & stable - slow, controlled reps.

SHOULDERS & TRICEPS - Lift as heavy as you can while maintaining good technique. Rest for 2 mins in between sets.

Seated shoulder press 4 x 10-12 reps - core tight, back straight - slow and controlled reps.

Shoulder fly 4 x 10-12 reps - standing with a tight tummy, straight back, slightly bend knees, shoulders back and down, head neutral raise dumbbells to just lower that shoulder height - slow and controlled.

Dumbbell kickback - 4 x 12 reps - tight tummy, back straight, keep elbow in tight to the body and try not to move it. Squeeze through the tricep.

Tricep pulldown 4 x 12-15 reps _ straight back, tight tummy, slight bend in knees, pull the ropes down by straightening your arms and keeping your elbows in close to the body and try not to move them.

AM: How do you balance your life as a wife, mother?

ES: It’s hard to be honest. I have had to let go of the idea of getting EVERYTHING done and done perfectly. There is no such thing. I’m not as hard on myself now that I’m a mother and my priority is always my family. I try to allocate hours where I work and most of my work is either on the computer or phone so I try to do it away from my daughter Mia so she doesn’t see me ignoring her. I break up my work by taking time out to play with her and go outdoors if I can. Things are about to get harder with a new baby, but I have a wonderful supportive partner who is a fantastic father. I’m very blessed. The worse thing a parent can do I think is beat themselves up for not doing everything. We just do the best we can and love our kids. :)

AM: Can you share with us any upcoming projects that you have coming up?

ES: I’m so excited that my new app is launching in a couple of months.

IG @EmilySkyeFit

Read the May Issue of Athleisure Mag and see Something You Should Know | Getting Strong with Emily Skye in mag.

6 BIKE ACCESSORIES YOU SHOULD HAVE

Cycling can be fun and stress-free at first, but it can easily switch to the daunting side if you’re not well-kitted with your biking accessories. Having your biking accessories with you will make biking enjoyable, whether for recreational, exercising, or transportation purposes.

Below are 6 bike accessories that would ease your biking experience:

1.      Bike Lock

A bike lock is an essential accessory for every bicycle owner. It keeps your bike safe by making it difficult to steal. This is why every bike owner needs bike locks to protect their bike and also keep it from being mistaken for someone else’s.

You should look out for quality and very secure bike locks when buying. The best bike locks should also be durable and easy to use.

2.      Helmet

You need to always take safety precautions when cycling. A helmet is precisely for this purpose. The helmet is a safety gear worn on the head to protect the head in case of accidents.

Though most people feel that a helmet cannot protect much in the case of a collision with automobiles or even when mountain hiking. Still, helmets can make the difference between being alive and dying from injury to the head.

By using a helmet when riding, you reduce the risk of serious head injury even if you crash. Nonetheless, you should maintain cycling precautions and not cycle recklessly.

When buying a helmet, you should go for the ones that are well-plastered and insulated on the inside. Also, ensure that the helmet fits your head snugly and securely every time you use it. Always remember to keep the straps tightened, so the helmet can perform its wholesome duty of protection.

3.      Spares and Tools

The moment you got your bicycle, you became your mechanic. You might need to fix some minor issues with your bike all by yourself, especially if you find it a hassle to always visit the repair shop every time you have a problem with your bicycle.

You would need to pump or replace your tires by yourself from time to time. This is why you should have spare tire tubes, tire pumps, and other repair tools.

It is always essential to have these things with you in a bike backpack. That way, you can easily reach for the items anytime you need them.

4.      Mudguards/Fenders

Mudguards and fenders help protect your bicycle from natural elements, like mud, rainwater, land dust, and the likes. Not all bicycles come with them, so you might have to buy them if they are not part of your bike’s components.

You’ll find them particularly handy on rainy days. Mudguards allow the mud and rainwater to slip beneath your tires, preventing your cloth from getting wet or stained.

Mudguards and fenders come in various shapes, designs, and sizes so you can choose the one that suits your taste and bicycle design. Lastly, purchase a mudguard and fender that is durable, so you’ll not have to frequently replace it.

5.      Front and Rear Lights

Most bikes don’t come with front and backlights. This means that they’re restricted to use during the day. If you would be using your bike after dark, you should get front and rear lights to illuminate your path and make you visible to other road users.

If you use your bike for recreational activities, such as mountain biking, you have to buy bike lights. When choosing front and rear lights, it’s best to go for power-conserving bright lights that you can use for long hours. Also, try to confirm how long they can last before buying them.

6.      Cycling Wears

Cycling wears are part of the essential accessories that are used during biking. You need them to have a whole and enjoyable biking experience.

Some of the essential biking wears you need include:

·       Eyewear: Eyewear protects your eyes from insects, dirt, rain, debris, and the ray of the sun when cycling. Thus, get glasses that can protect your eyes from these elements.

·       Bike Shoes: Bike shoes are created specifically for cycling, so they’re the best to use whenever you would be cycling for a long duration. They’ll help you avoid sore feet due to pedaling. Also, the buildup makes them durable compared to regular shoes that quickly get damaged when used for pedaling.

·       Bike Clothing: Cycling has special clothes usually made from Lycra. You don’t have to wear them except when they’re required for your recreational activity.

You should wear loose-fitting shorts and non-clingy jersey when on the bike, so you’d be comfortable and to encourage proper airflow.

It’s common to see cyclers wear gloves as well. These gloves are specially designed to flex easily on the bike’s handlebars. They also prevent sore and stiff hands. Although they’re not always necessary, you can still add them as essentials when cycling professionally or for long.

Conclusion

Having a bike is a wonderful thing. However, you can make things much easier by getting the essential accessories listed above.

With the proper accessories, you can enhance your bike features, make it more secured, and protect yourself from environmental elements and physical harm.

SHE'S SUPERBAD WITH SENIESA ESTRADA

We're all settling into new routines and we caught up with WBA's 18-0 flyweight champion, Seniesa "Superbad" Estrada who is taking the boxing world by storm by breaking barriers one fight at a time! We took some time with Golden Boy Promotions' boxer as she is in the midst of training for her July match. She shared her journey through the sport, her passion that began for it when she watched with her father as well as how she stayed focus despite obstacles that stood in her way. We also talked about her partnerships as well as having the support of Danny Trejo noted actor of Machete and Predators as well as restaurateur of Trejos Tacos. She even shared how she wants to give back to her community and those with an interest in boxing. Finally, she shares how she has set up her training as we continue to live in these uncertain times.

ATHLEISURE MAG: When was the moment that you realized that you loved this sport and that you wanted to be involved in it?

SENIESA ESTRADA: When I was about 6 years old, I believe. I would watch boxing fights with my dad. My parents divorced when I was 1. The only time that I would see my dad was on the weekends and I would go over to his house. Every weekend, there would be a big Pay-Per-View fight that was on. He would order it for us to watch or we would just watch a classic boxing fight from an old tape that he had – Sugar Ray Leonard, Mike Tyson – all the great fighters. The first moment that I watched the fight, it would intrigue me and everything just made sense to me and I knew that that was what I wanted to do.

AM: When did you actually start and who was your coach?

SE: I started when I was 8. From the age of 6 that’s when I watched it and I really wanted to box. I spent 6-8 months just asking him if we could go to the gym and start boxing. But he was totally against it. I remember when I would ask that he would tell me that boxing was for boys and I could do cheerleading or something like that. I remember thinking, “cheerleading – that’s so boring.” My brothers played baseball from t-ball all the way to high school. I was always at the park with them and I loved baseball, it is my second favorite sport. Even for baseball, he was against that too as he felt that that was for boys.

The very first gym that I went to was just a little outside of East LA and my dad walked into the gym and the trainer said, “oh she’s too young and we usually work with people who are 13. Bring her back when she is 13 – plus she’s a girl and we don’t really train girls.” My dad got in the car and he told me what the trainer had said and I started crying. At that point, my dad realized how much I really wanted to start boxing and he took me to a local gym in the neighborhood that he grew up in at the Colmbacke center and it’s a great place with a boxing program free for all kids and it was an awesome place. The very first trainer that I had when I walked into the gym, I remember that he said, “you want to box?” The gym was filled with little boys and I was the only girl in there. He said, “ok I’m going to train you, but I’m going to tell you right now that I am going to treat you just like one of the boys. I’m not going to treat you any different.” I said, “ok” and we started from there and I haven’t stopped since.

AM: That’s a great story and at what point did you decide that you were going to go pro and what led to that decision?

SE: I would say when I was 16, I won the USA National Championship which ranked me #1 in the US. The first Women’s Olympic Boxing was going to be in 2012 which was 3 years later. At that point, I had had over 100 amateur fights already. I wasn’t sure - I didn’t want to wait another 3 years. I was tired as I had been doing a lot of traveling for tournaments. I also fractured my toe – I dropped a weight in the gym on it. The toe kind of kept me from being able to compete and there was just a lot going on from the injury as well as waiting 3 years so I decided to turn pro. Turning pro, I didn’t realize how the transition was different. When you’re in the amateurs, there is pretty much a tournament every month and you’re fighting constantly. When you turn pro, it’s not like that. Especially for women, now it’s great, but back then it was different. It was difficult to get a fight, it was difficult to get signed by a big promoter. I was fighting every 7 months and sometimes, every 8 months. So I didn’t realize how different the transition was and how dead women’s boxing was. Just to see the change now – the difference, that change has only taken place in the last 2 years. It’s insane to see the difference of where boxing was 5 years ago vs. today. It’s only getting bigger and better now which is something that I am looking forward to in the future.

AM: To know that it has only been in the last few years that these changes have taken place is really interesting. In doing our research of you as a female fighter, being Mexican-American, winning the women’s Golden Gloves match, being signed under Oscar de la Hoya’s Golden Boy Promotions – you have had so many firsts that you have broken through. What was your motivation to continue to play the sport with all of these things that could have impeded you from breaking through?

SE: My motivation, I would say that there were so many times that I wanted to give up. I knew that I didn’t want to live my life wondering if I could have done it if I gave up. That was the biggest motivator for me and kept me going.

AM: What is a typical training session like for you normally and since we’re all staying in due to COVID-19, how have you modified those kinds of things to stay fit?

SE: Typical training, I would do strength and conditioning for 1 hour to an hour and a half. Then I would go to the boxing gym and I would be there for about 3 hours. But now, it’s been a little different of course. We have been running at the parkas well as training there. I have also trained in my dad’s backyard. We got as much equipment as we could out of the gym to the backyard. So we’ve been doing that. It’s a lot different not having a boxing ring and easy access to everything, but I was talking about it with my trainer. We’re getting ready for a fight that is supposed to take place in July – what we’re getting ready fo. We’re not able to spar but I have been through so many training camps where I couldn’t get any sparring and I only sparred 6 rounds during the whole training camp which is insane. So all of the little obstacles that I have dealt with throughout my career this isn’t difficult because I have been through this before as it comes to training. We actually didn’t have a gym for awhile years back. So we trained at the park so I have done this before.

AM: What is it like on fight day for you? Are there certain routines that you have leading up to the fight?

SE: I would say that he day of the fight, I just like to be left alone. I don’t really like to have friends or family around me. I don’t like to talk. I just want to stay focused and be by myself on the day leading up to the fight. I get very nervous. So many people are surprised to hear that I get so nervous because it doesn’t show especially when I get into the ring – it doesn’t show.

Having so much amateur experience and just being as good as I am, people don’t expect that from me. But I do, my hands are just dripping in sweat and I don’t eat. I mean, you’re supposed to eat a good breakfast of course which is good for the body and to have lunch if you can, but I get so nervous that I can’t eat that much the morning of or anything.

AM: Who have been your mentors in this sport?

SE: I would say, my dad. Because he’s been through so much personally and has overcome so much. As far as him being in and out of prison, addicted to drugs and changing his life. He’s been my number 1 supporter and has always made sure that I have never gave up and I always continue to have faith in myself and faith in God. He is the one person that no matter how down I’m feeling or no matter what it is that he is there to lift me up and to put my head in the right place.

AM: You have had a phenomenal career, you’re 18-0. What do you think about that and what are your goals that you want to do in the sport as you have such a dynamic career?

SE: In the sport, I just want to continue to elevate the sport of women’s boxing to be better. It won’t be easy for all female fighters, but all I can do is continue to accomplish my goals and for people to see me and recognize me so that they can be more open minded to watching women’s boxing and supporting other women in the sport. Of course, my goal is to win multiple titles in 3 different weight divisions – which is definitely something that I want.

AM: We know that you signed with RVCA the SoCal sportswearbrand, you have partnerships with Ladder – why are these great fits for your brand and are there others that you will be apart of as well?

SE: RVCA is a great fit for me because, it’s difficult to find a brand that really supports you no matter what during the ups and the downs. I feel that there are a lot of sponsors and brands that will only want to work with you when you’re at the top and winning. RVCA has been with me even before I had a deal with them. They supported me and have always been there. Pat, who is the owner of RVCA, the way he’s so genuine and that’s what really got my attention. It was the kind of brand that I wanted to work with and the kind of relationship that I wanted to have. I didn’t just want to wear the clothing and represent them. i wanted a relationship and to have a feeling of loyalty. That’s what stood out to me about RVCA and why I liked the brand, the people, the athletes and those who work for them. Everyone is just really good people and that’s what I appreciate about RVCA. Ladder is a great company and they have been great to work with and I love the products. I have always had a hard time finding supplements that I liked. Supplements that are actually working – I have never really felt that until I found Ladder and everything tastes good which is very important and it works.

AM: That is the perfect combo. You also have a sponsorship or partnership with Danny Trejos? We love his taco destination, Trejos Tacos, his movies and his personality. How did that happen and has he given you any advice on staying motivated?

SE: He’s great! Daniel my publicist, actually worked with him when he was at the LA Rams and introduced me to him as they became close friends. He’s amazing and super supportive. He is someone that is just great to have and genuine as he cares for his close friends and his family. I am grateful to know him. I would tell people – because they ask me, “how is Danny?” I always tell them an example. If he is doing an interview, he would invite me to come along with him so that we could talk about me. Every week, I will get a random call from him on a Mon or a Wed. I would say, “hey what’s up.” I would wonder what he needed. He was like, “nothing just checking up on you.” A call to check up and not because he wants to say something or wants something specifically. I don’t even have friends or family that do those calls that are just to check up! Everytime I tell people that, they find it interesting. No matter what he has going on or movies that he’s in, he still takes the time to think about people that he cares about.

AM: When you look at goals as a brand or things that you want to be involved in to add to that – what do you envision for yourself whether it’s in the sport or an adjacent area?

SE: As far as outside of the ring, I’d like to motivate those that are in the inner city and communities that I grew up in. I’d like to open up a gym in a community like where I grew up in. I know that a lot of gyms are expensive now. Being able to start boxing back at home in the community center that was a free program. My parents couldn’t have afforded being at a gym where there was a monthly fee and I know how important that is. Especially when there is a family that 3 or 4 kids that want to box – it’s not easy to pay $125 for each kid for a gym fee. I’d like to open a gym close to my community, have it affordable and classes for counseling. That way, everyday that you’re going to the gym, it’s a place where you can feel comfortable to talk about what is going on in your life and around you.

AM: I think that it’s awesome that you would want to create that in order to merge that balance between athleticism and mental health!

SE: I think it’s really important for kids and the community to find someone or a place where they are really comfortable speaking about these things going on in their life. AM: You were saying that you are training for the fight taking place in July. Is there a place that we should keep an eye out for on your social? SE: Yes! We’re looking at July. I think Golden Boy hasn’t said a date but I know their first boxing fight will be then. So I’m just preparing for that on any date in July.

IG @Seniesa_Superbad

PHOTOGRAPHY COURTESY | Seniesa "Superbad" Estrada

Hear 18-0 WBC boxer, Seniesa "Superbad" Estrada on our show, Bungalow SK - which is a part of Athleisure Studio, our multi-media podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, iHeart Radio, Google Podcasts and wherever you enjoy listening to your favorite podcast.

Read the May Issue of Athleisure Mag and see She’s Superbad with Seniesa Estrada in mag.

HOW TO EAT LIKE A FITNESS MODEL

If you follow fitness models on Instagram and you are a fan of getting in shape yourself, you probably know a thing or two about how these people manage to look so fit. Draconic diets and routines are not the key to success, as you most probably know it. Instead, you should focus on those healthy habits fitness models have developed over the years to enhance and maintain their exceptional physique.

Oats are excellent for pre-workout meals

Fitness regimens require an expenditure of energy that must come from somewhere. However, that doesn’t mean that fitness models eat as much as they can, and they just burn the calories later. There are careful consideration and balance involved in how they pick their meals and the ingredients that go in them.

Most fitness models you will hear talking about the foods they eat to keep in shape and still maintain high energy levels mention oats and for good reasons. Oats are high in fiber, they create a sensation of satiety, and they are nutrient-dense. All these characteristics make them the ideal choice for people who are into fitness.

Eggs as an essential source of protein

If fiber is required for pre-workout meals, protein is the main ingredient that should be present in post-workout dishes. You will find many egg recipes on competitiondining.com, as you should include them in your diet if you intend to work out and develop lean muscles.

However, there is a small secret you should know about how fitness models include eggs in their daily diet. The yolks are high in cholesterol, so they are not so great for someone aiming at a lean physique. That is why fitness models only eat the whites, as they don’t have the same content of cholesterol as the yolks.

At the same time, they benefit from the protein content in eggs, and that contributes to the muscle repair that is much needed after a workout session.

Nutrient-dense greens are never amiss

If you are not crazy about greens, but you want to have the body of a fitness model, then you should reconsider your attitude. Greens are part of any fitness model’s diet, because of the high content of vitamins and minerals. There is a reason why these models are so lean. Their diets are based on greens that contain a lot of nutrients but don’t make them gain weight.

Apples are great as pre-workout snacks, as well

Fruits should be consumed in moderation if you are someone looking to lose weight and maintain a strong body. Due to their sugar content, they could cause spikes in energy, only to have you crash after a few hours. Fitness models, as you can easily imagine, are all about maintaining proper energy levels throughout the day.

That is why they opt for apples, among all fruits. They are not as sweet as others, and they are an excellent source of fiber. In other words, they offer you the energy you require to make sure that you can go through a challenging workout. If your energy levels are low, have an apple, and you will feel much better in no time.

Lean meats for lean muscles

Protein is an essential building block for the human body in its entirety, but in particular, it matters for building muscles. That is why bodybuilders use protein shakes to build their fantastic looking muscles. However, if your goal is not to become a bodybuilder, but to develop a lean, muscular body, like a fitness model, your option for protein should be lean meats.

Chicken and turkey are fitness models’ favorites because they offer all the benefits without the fat that can be found in other meats like pork and beef. Also, make sure to cook them in such ways that they don’t become unhealthy. Grilling, poaching, steaming, and boiling are all accepted.

Healthy fats for a glowing skin

While fitness models look as if they don’t have one ounce of fat on their bodies, that’s not actually true, and what they have is healthy levels of fat. That also means that fats are not totally excluded from their diets. The difference is that they opt for healthy fats like avocado and olive oil. These ingredients help achieve the sensation of satiety and keep energy levels up. Also, they are guaranteed to help with getting glowing skin, something else fitness models are envied for.

WHY IS SIMONA HALEP SO UNDERHYPED IN AMERICAN MEDIA?

If you are a big fan of tennis, you know who Simona Halep is. You also probably noticed how the American media doesn’t really hype her as much as it does with other sports personalities. But why is that so, when Simona Halep has proved to be one of the best tennis players in history?

Who is Simona Halep?

Simona Halep has been ranked at the top position twice (in 2017 and 2019). This puts her in a tie with Caroline Wozniacki, and one step away from equaling Martina Hinging. She spent 64 weeks at the top position in the WTA, which is the tenth longest in WTA’s history. Since 2014, she has never ranked lower than the fourth position.

Simona Halep also has the longest active streak of being placed in the top 10 and it doesn’t look like she’ll break the strike anytime soon. She has 20 WTA singles and two Grand Slam singles titles under her name, winning at the French Open in 2018 and the Wimbledon Championships in 2019.

The Queen of Tennis herself, Serena Williams, has acknowledged her as a worthy rival, calling her “brilliant”. With all those accolades and praise, you’d think Simona Halep would be a household name by now in the American mainstream, but, somehow, she is not. We are taking a look at why that may be.

She’s not the Amazon type

Simona Halep has a height of 5’6”, which makes her taller than your average woman, but, when compared to other players making an impact in the WTA in recent years, there is quite a difference. Maria Sharapova is 6’2”. Venus Williams, Ana Ivanovic, Victoria Azarenka, all pass the 6 feet threshold.

Serena Williams is just under 6 feet, at 5’9”, but her muscles make her look more imposing. Simona, on the other hand, is petite, compared to all these women. This could be a reason why, despite all her wins, she is still described as being the underdog whenever she enters a competition as if she hasn’t already proved she’s not the dark horse in the competition.

She has a thick accent

Simona is of Romanian origin and has spent most of her life there. Many Romanians her age speak English well, and she is no exception, as she’s understandable and engaging in her press conferences, coming across as very likable, especially thanks to her girl-next-door image. But, that also makes her look and sound … not very American.

You may think of Maria Sharapova, who is Russian, but she has actually spent the biggest part of her life in America. Bouchard doesn’t have that thick accent as she’s Canadian. Venus and Serena are American. This begs the question: had Simona been born in an anglophone region, would she be seen differently by the media and the public?

Not enough promo

Of course, we have to take into consideration the fact that she is not that promoted in the United States anyway. Tennis is only the sixth most popular sport in the US, after American football, baseball, basketball, ice hockey, and soccer, but just above golf, wrestling, motorsports, and badminton.

Looking at this list, with the exception of wrestling, maybe, as you go down the rankings, the average person will be able to name fewer and fewer people in their respective sports. This naturally makes the media report more on NFL players, and less on tennis players; and when they do, they focus on the already established ones.

You won’t find her reviewed by BBB magazine or interviewed by CNN, either.

Is she too likable?

For some reason, Americans have turned against celebrities that they consider to be “too likable” and “too relatable”, especially when it comes to women. Just ask Anne Hathaway, Taylor Swift, or Jennifer Lawrence, who found themselves receiving hate under the assumption that they can’t be really like that and are just pretending.

Even Michelle Obama has been in the media, as people were wondering “when will we see the real Michelle Obama?”, as they were expecting a sassy Black woman to pop out of her, as if all Black women need to act like that.

Being so likable, charismatic, and grounded may be the reason why the American media isn’t picking up on her, as, ironically, she’s not that big of a star to accuse her of being fake, because they failed to make her a star in the first place. But we’re sure Simona isn’t losing any sleep over not appearing in the American tabloids.

ATHLEISURE LIST | PURPLE CARROT

When it comes to a well balanced and optimal culinary lifestyle, regardless of your diet, having a plant-based diet for a portion of your meals is encouraged whether you have a meat based diet, are a pescatarian, vegan or vegetarian. As we are at home creating an array of dishes, implementing elements from a subscription box is a great way to create a meal that give you the necessary ingredients and directions.

Purple Carrot is a plant-based subscription meal delivery box that allows you to become introduced to this style of eating as well as playing with your veggies in a positive way! When you incorporate this into your diet, you decrease the chance of high blood pressure, reduce the risk of heart disease and lower the risk of diabetes.

It's worth noting that there are over 20,000 edible plants on the planet! When you receive your box, you're not only reducing the carbon footprint versus going to the grocery store, but you receive sample surprises, chef tips and tricks, and contests.

As you build your boxes, you add in breakfasts, lunches, dinners and snacks. You can select those meals that are familiar to you as well as those that you're excited to try that you have yet to have. You'll find that you won't be bored as every week has a new assortment of menus that your tastebuds can navigate.

As you select your desired meals, you can select between 2 and 4 servings, opt between an array of dietary needs (high-protein, gluten-free, quick & easy, Chef's Choice or customize your meal), add flexibility with additional meal options and should you need to pause, you can do this as well.

PURPLE CARROT

www.purplecarrot.com

IG @purplecarrotxo

Read the May Issue of Athleisure Mag and see Athleisure List | Purple Carrot in mag.

THE BEST CRUISE SHIP FOOD YOU SHOULD EAT TO MAINTAIN OPTIMAL HEALTH

Just because you're going on vacation doesn't mean you should stop looking after yourself. Here's the best cruise ship food you should eat to stay healthy.

You're trying to stay healthy on your next cruise? Start here first.

In the United States, more than 70 percent of adults over the age of twenty suffer from overweight and obesity. For those trying to maintain a healthier lifestyle, it can be especially challenging on vacation. 

For travelers looking for the finest, here is the best cruise ship food you should eat to maintain optimal health. Read on to learn more. 

Talk to the Cruise Staff

If you have special dietary restrictions be sure to communicate with the cruise staff ahead of time about your needs. Most cruises offer choices for those who are:

• Diabetic

• Gluten-free

• Vegetarian / Vegan

• Lactose intolerant

Most cruise ships are very accommodating and are sensitive to all your cruise food needs. While booking your cruise, don't forget to note your food allergies or dietary needs. 

Once on board, have the server go over the menu with you to double-check what can you not eat on a cruise. 

Looking for a paradise getaway? let Celebrity Cruises do the planning with their weekend cruises.

Try Smaller Portions

There is free food on cruises and it can be tempting to try it all. Enjoy it all while being mindful of your health by choosing smaller portions. Try to eat a balanced plate. Start early at breakfast by electing for foods such as:

• Eggs

• Oatmeal

• Fresh Fruit

At the buffet, avoid foods like pizza, burgers, and fries. Instead, choose lots of fresh veggies and add a generous salad to your plate. Look for foods that will fill you up fast like couscous, rice, and potatoes. 

Remember to Hydrate

Lifestyle cruises typically offer you high-sugar drinks and alcoholic beverages. Drink these in moderation and try to choose water most of the time. You will likely be in the sun most of the day and will be susceptible to dehydration. 

Try to drink at least 15.5 cups of water for men and 11.5 cups of water for women every day of the cruise. 

Check Out the Menu Ahead of Time

Remember to check out the menu ahead of time. Create an expectation for yourself before you dine to help hold yourself accountable. Don't be afraid to try something new. 

Cruises often give you the opportunity to discover new foods. Fine dining is one of the best parts of a cruise, so don't forget to enjoy what you choose to eat. Try to eat slowly and savor each bite. Don't think about what dish comes next, savor the flavor.

It's okay to eat dessert! Enjoy all foods in moderation. 

Best Cruise Ship Food

Just because you're going on vacation doesn't mean you should stop looking after yourself. Know the best cruise ship food you should eat to stay healthy. Remember to consult with the crew for special dietary needs.

What are you waiting for? Your cruise awaits!

Want to see more posts like this one? Check out the rest of our blog to learn more!

ATHLEISURE LIST | PELETON

We're all familiar with Peleton's classes that you can take in studio as well as their bikes and treadmills that can be in your home or may have been in other facilities that you have visited. In this month's issue, we're focused on Peleton's App which allows you to take a number of classes across over 10 modalities, whether it is on their equipment or what you have at home! You can stream from your home a number of classes that include: meditation, cycling, bootcamp, running, strength, yoga, stretching and outdoor running. You can also track the goals that you have as you navigate your options.

With two membership options, you can have the Peleton All-Access Membership which allows you and the members of your your household to to enjoy the benefits that can be enjoyed on the bike or treadmill that is available at the brand. Another option on the app is a Peleton Digital Membership that is $12.99/month and can be done without official Peleton equipment.

Whatever your schedule involves, you can access On Demand as well as live classes through the app that focuses on flexing, toning, stretching and strengthening. We like that the app tracks your progress as well as allows you to work along others which is definitely a nice aspect especially as many of us are #stayingathome. You also gain achievements which is great for boosting al the hard work that you have executed.

When you are ready to take it outside, this app also incorporates running. You're able to hit the trail with runs that are guided via their Peleton instructor team. Your still on track with GPS support for pace, splits and elevation metrics on iOS devices so you'll never lose sight of the road ahead— or how far you've come. Get your stats on your Apple Watch. If you have yet to incorporate this fitness into your routine, you can enjoy 30 days for free and access it through your phone, tablet or TV.

PELETON

140 West 23rd Street

NY, NY 10011

646.277.4497

www.onepeleton.com

IG @onepeleton

Read the May Issue of Athleisure Mag and see Athleisure List | Peleton in mag.

6 TIPS FOR SUCCESSFUL FASTING

When you first think of fasting, it sounds very easy. After all, you just need to go without food for an extended period. However, as many people often find out, committing to fasting can be one of the most difficult things you can do.

Or perhaps are you planning to fast to lose weight? In the old days, people were not as tempted by sweet smelling food everywhere they went. Now with cafes, fast food joints and restaurants in every corner, it is all too easy to catch a whiff of that roasted chicken and decide to check in for a bite.

Now all you are left with an excuse and you will have to procrastinate on your fasting. Don’t be surprised if you come up with an excuse for next time.

However, there are a few things that you can do to make sure that your fasting is successful. Let’s find out!

1.      Make a Plan

You would be surprised at the number of people who go into fasting without a plan. This is a sure way to fail.

Before committing to your fasting, the first thing you should do is to plan. You need to decide when are you going to eat as well as what food will you eat.

For instance, you can make a hearty protein rich meal which you can have at around 4pm. Having done this, you can begin your fasting for the rest of the evening without consuming more food. If you find that you can continue with the rest of the evening by only taking water, then there is a high chance you will succeed in your fasting.

2.      Exercise is Important

Exercise is not what most people would associate with fasting. If you understand what is autophagy, then you’re aware that it’s easy to lose not only the body fat but muscle mass as well through fasting. Because of this, including an exercise routine will help your body retain the muscle but burn then fat.

Combine exercise with protein dense meals. Protein has also been shown to help maintain muscle mass during the fasting period and while you exercise. This is because it helps repair damaged muscle tissue.

3.      Protein Dense Meal

Make sure that the food you eat before you fast are rich in protein. This is because protein allows you to stay full for longer.

On the other hand, it is a good idea to avoid carbohydrates especially the fast digesting carbs. These will pass through your digestive system fast leaving you feeling hungry again.

Furthermore, you may want to include food that is high in fats such as cheese. Fat provides high energy in times where there are no carbohydrates.

4.      Energy Dense Foods

Speaking of meals, whenever you eat, always make sure to choose your food wisely. You want to consume nutrient dense foods such as nuts, vegetables meats, eggs, milk and fruits.

Have a proper meal and ensure you are full. One of the main factors that would cause many people to fail in their fasting is hunger. The better you can combat your hunger, the more successful you will be at your fasting.

5.      Get Others Involved

While for some people, fasting may be a personal matter, it is always a good idea to let family and friends know. Otherwise your significant other might decide to surprise you with a delicious home cooked meal.

What’s more is that by getting your friends involved, they will be less likely to invite you for lunch or breakfast as they are already aware of your goals.

Lastly now that your friends and family know that you are fasting, they will hold you accountable. You will want to adhere to your plans since you don’t want to look like you couldn’t commit to your plans.

6.      Stay Hydrated

Note that fasting doesn’t mean not getting sufficient hydration. You must drink plenty of fluids throughout your fasting.

Many people often complain of headaches during fasting. They think that the cause of headaches is the hunger and the lack of food. However, the truth is that people also forget to take sufficient amounts of water and it leads to the headaches.

Final Thoughts

Fasting is a great way to achieve your fitness goals. However, it is not as simple as it sounds. You need to be mindful of your lifestyle and daily routine to maintain the goal. By applying a few useful tips; consuming protein dense food, doing exercise and staying hydrated, fasting can be made successful. Happy Fasting!!!

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ATHLEISURE BEAUTY

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HOW TO USE CBD OIL FOR YOUR SKIN

Ever since CBD oil became legal, there has been an increase in the variety of CBD products available in the market. This shows that the demand for CBD products has increased in recent times. Dispensaries and medical clinics have also tried to keep pace with this trend. Different people have different ways of seeing CBD oil as the perfect match for improving their health and well-being.

Of the many products that you can purchase, did you know that there are many CBD oil skincare products? Because of the many health benefits and natural properties that CBD oil possesses, skincare products are widely available. This has given beauty gurus, particularly those trying to switch to more natural means, a better way of dealing with and solving some of the health issues they often encounter in patients.

That said, if you're interested in learning more about how you can incorporate CBD oil into your skincare routine, keep reading through:

1. Use It As Your Sunscreen

You may be aware that the sun’s rays are harmful to the skin, particularly between 9 AM and 4 PM. The sun’s rays have damaging UV rays which not only lead to skin conditions but also heighten the risk of skin cancer due to constant exposure.

There are now sunscreen brands sold in dispensaries and beauty stores with CBD as the main ingredient. These CBD-oil infused sunscreens are among the many full spectrum CBD products that are now a preferred choice for many. This is because of their capabilities to fight damage to the skin due to exposure to the harmful UV rays in sunlight.

When choosing from among the many CBD-oil sunscreen products, opt for the ones with SPF50 level of protection. This will guarantee the highest and best protection.

2. Use It As Your Lip Balm

Lip balms can be of use to both men and women. The lip balm's purpose is to combat skin that's drying out too much. 

Those with super dry lips can use a CBD oil-infused lip balm. This is a better option than your traditional drugstore lip balm because CBD oil-infused lip balm isn’t laden with chemicals. When you're applying anything close to your mouth, you should use the least amount of chemicals possible. If your lips are dry and chapped, you’ll use these products often. So, you’ll surely lick or ingest these chemicals on the lips.

So, CBD oil lip balm is great to have in your bag as part of your makeup kit. You can use it anytime and anywhere without the fear of harmful chemicals.

3. Use It As A Lotion

CBD oil is also naturally rich in vitamin E. When you browse through many other beauty products and supplements, you'll find that Vitamin E is one of the most common ingredients with promising results. There are even serums or ampoules that are solely made of or contain vitamin E extracts.

If you've long wanted to use CBD oil on your skin regularly, you can purchase CBD lotions. This choice is best for those who have skin conditions like allergies and eczema. This is because CBD oil can help to retain the skin's moisture and keep it hydrated. The hydration helps fight the conditions that make your skin dry.

Through regular use of CBD oil, you'll soon find that your skin will feel younger and more moisturized than ever before.

4. Use It As A Topical Cream

Aging is something that no one is exempted from. But, while you can't stop aging, you can combat the side effects on your skin that come along with aging.

As a person ages, it's but natural that the production of natural collagen in the body decreases. This can affect the elasticity of the skin. As more free radicals build up to damage the skin and the body, you need to use the right products to fight this off.

If you've been using a topical cream as a part of your skincare routine, you may want to shake things up a bit by using CBD oil as the main product. CBD oil has excellent anti-aging properties. So, you can be sure that you're using a daily cream that can help you achieve that finer and younger-looking skin that you've always wanted.

5. Use It As Your Facial Cleanser

In taking care of your skin, you know that washing with soap is not enough. Especially when you wear makeup every day, you need to use a facial cleanser so that you strip off all the dirt and grime that sticks to your face because of makeup.

Facial cleansers that have CBD oil as the main ingredient are great for your skin. More so if you've suffered from acne for a long period. If you use a CBD oil cleanser, you don't have to worry about the build-up of excess oil that leads to acne. Your CBD oil cleanser can fight this problem away.

What Are The Benefits Of Using CBD Oil For Your Skin?

Now that you know how to incorporate CBD oil for your skin, it's important to touch on the benefits of using it. You wouldn't want to join the bandwagon for no reason at all. Moreover, it's better to have specific skincare goals so that you can choose CBD products that’ll help you achieve them.

Switching to CBD oil skin care products can bring about benefits like the following:

·       Anti-inflammatory action to cure and reduce the chances of acne flare-ups

·       Anti-aging capabilities

·       Soothing sensitive and dry skin

·       Reducing wrinkles and saggy skin

Conclusion

CBD oil is an immensely popular choice among those who want to try CBD products. Thankfully, the beauty industry is trying to leverage the power of CBD oil for improving skin health. Many beauty products have CBD as the main ingredient. If you've long been wondering how you can use CBD oil as a part of your beauty routine, you've now got a list of many options to choose from. The key here is for you to choose the one that works for your skin condition, lifestyle, and preference. Don't hesitate to seek the advice of a dermatologist before you start using CBD oil for your skin. It’s time to be more open-minded about the proper use of CBD-infused skincare products.

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STYLE FILES | FW20

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