Credit: lululemon athletica

You might think that the first of the year is the best time for motivation to get fit and get healthy, but we’re here to let you in on a little secret. Although January 1 is a good time to commit, when it comes to getting in shape almost effortlessly, September is better than January because of one simple thing—warm weather! Unlike winter when it’s dark and cold outside, summer and fall are full of fresh fruits and veggies, long days filled with light and numerous opportunities to get moving whether you’re on the road or not.

So how can you make the most of summer and fall to feel good and stay motivated while you’re traveling for work or for pleasure? Follow these five tips to feel your best!

—Jenn

Today’s post is courtesy of a special guest writer, Alyse Levine, MS, RD, who is a LIVESTRONG.COM nutrition advisor and founder of NutritionBite LLC.

Whether you’re hitting the gym for 30 minutes or are training for a triathlon, what you eat can greatly impact your performance. The base of any active person’s diet should consist of unprocessed, wholesome foods and incorporate a mixture of carbohydrates, proteins and fats.

What to Eat for Workouts

Eat your carbs. Carbohydrates are the body’s preferred fuel source and are crucial for endurance exercise and optimal performance. They provide fuel for the muscles and help prevent fatigue. Whole grains, fruits, starchy vegetables, legumes, and nonfat or low-fat milk and yogurt are all great sources of carbs. Fruits and vegetables are also packed with vitamins, minerals and fiber, as well as phytochemicals and antioxidants that help with post-exercise recovery and muscle repair. Basically, they’re fuel for you!

Protein packs a punch. Protein is also a necessary component of an athlete’s diet and is critical for muscle building and recovery. Lean protein sources include white meat poultry, fish, lean beef, eggs, nuts, nut butters, beans, cheese and soy. However, more protein does not mean better performance, so get off the high protein-low carbohydrate diet bandwagon! When it comes to animal protein, a serving should fit in the palm of your hand. Also, to stimulate muscle growth, it is best to evenly distribute your protein intake throughout the day, rather than eating a very large portion at one meal.

Do not fear fat! Fat is another essential component of an exerciser’s diet. Opt for mostly good fats, such as olive oil, canola oil, nuts, nut butters and avocado. Also, aim to eat fatty fish (such as salmon, tuna and sardines) two to three times a week to get a good dose of omega-3 fatty acids, which help decrease the risk of heart disease and stroke. Limit unhealthy fats such as fried foods, fatty meats and full-fat dairy products.

When to Eat It

Before exercise. Eating too much or too little before exercising may hamper your performance. Eating too much can cause you to feel sluggish or have an upset stomach, cramping or diarrhea. (Um, not fun!) This happens when both your muscles and your digestive system are competing for energy to do their jobs. On the other hand, not eating before you exercise can leave you feeling weak, tired or faint due to low blood sugars. (Also no picnic!)

When planning your pre-workout meals and snacks, time when you eat with how much and what you eat. Eat large meals three to four hours before working out and have smaller meals two to three hours prior. When eating close to a workout, reach for carbohydrate-rich foods with a little bit of lean protein. To help prevent GI distress, avoid foods that are high in fiber, sugar or fat, and foods that cause gas—all of which may cause indigestion. (Again, not fun.)

During exercise. If your workout lasts less than an hour, no food or sports drink is necessary—plain old water is sufficient (see below for specific hydration tips). In fact, if your workouts are not longer than an hour and weight-loss or maintenance is one of your goals, consuming calories during your workout will likely counter (and may even exceed) your calorie burn during the workout! However, if your workout is longer than an hour, then you may need to replenish with carbohydrates and electrolytes in addition to fluids during the workout (a sports drink would work).

After exercise. To help your muscles recover and replace their glycogen (AKA carbohydrate) stores, eat a meal or snack that contains both carbohydrates and protein within one to two hours of your exercise session. Examples of good post-workout meals or snacks include an appropriate portion of:

• Peanut butter, honey and banana sandwich
• Fruit salad with yogurt
• Turkey, cheese and apple slices
• Hummus on pita
• Minestrone soup with crackers and cheese

Drink up. Proper hydration is just as important as proper nutrition in promoting ideal performance—before, during and after exercise. While under-hydration is dangerous, there are also dangers to over-hydration. Hyponatremia, a condition caused by over-hydration, can lead to fatigue, nausea, confusion and possibly death. The chart below contains guidelines to help ensure that you are maintaining a good fluid balance. You can monitor your water intake (and your food and fitness activities!) with MyPlate, a calorie and fitness tracker on LIVESTRONG.COM.

Water Timing

*If concerned about whether or not you are rehydrating appropriately, weigh yourself without clothes on before and immediately after your workouts; for every pound lost drink 2 cups of water. This amount will vary depending on sweat rate, the temperature, humidity and your workout duration and intensity.

When it comes to eating and exercise, every Fit Bottomed Girl is unique, so modify the above general recommendations with your unique food preferences and tolerances. Let your experience guide you on which pre- and post-exercise snacks and meals work best for you. Happy eating! —Alyse Levine

A big thanks to Alyse for the tips! —Jenn

Credit: futureatlas.com

It’s almost the start of another month and you know what that means—time for a new FBG challenge! As you might have guessed from the photo, September’s challenge is all about cutting back on the time you spend in front of the old boob tube.

Last month we ran a post about new research that is finding a link between TV time and obesity. Now we all know that the obesity epidemic is being caused by a myriad of things (food, inactivity, environment, chemicals, the list goes on and on!), but one thing is true: While watching TV may be fun (especially in a social setting or while at the gym), too much of it can interfere with other things that make us feel more connected, such as talking to a friend one-on-one, going for a walk and talking to neighbors, or even reading a book outside and enjoying a cool fall evening.

So, the challenge for all you FBGers is to cut your TV time in half and replace the time with an activity that is more nourishing to the body and soul. If you’re not much of a TV watcher, this challenge will be pretty easy, but for those of you who are addicted to reality TV (Real Housewives, anyone?) cutting your time in half might be a bit more interesting. I, for one, have stopped watching as much TV, but once The Biggest Loser is on in a few weeks, I’ll definitely have to cut out the mindless channel surfing to make time for those two-hour Bob-filled TV evenings.

So who’s in? Commit here—totally free! —Jenn

Let’s just get one thing straight:  I was not scared when I got on the subway in New York City to visit the 57th street Complete Body & Spa on the Upper East Side.  I was not scared when I entered and filled out the necessary health paper work that prevents folks like you and me from sueing trainers if they pull a muscle a little too hard.  I was not scared when Alex Reznik, world renowned trainer (He trains Deepak Chopra!) came walking through the door with a famous hair stylist friend. No, the terror didn’t hit until the former Russian military trainer told me he was going to take me through 20 years of his training experience in a brutal, quick-fire fashion. The man combines techniques from the Russian army, athletics and ballet and created a fearsome program.

It all started off so lovely, too…He figured out quickly by staring at me that I have posture issues. (That’s what happens when you’re THE tall girl in school for years!)  So I slouch. Is that a crime? Apparently Alex thought so.

He put me and my partner in crime Mark, (aka trainer, fitness hoss and exercise translator) on a treadmill for a quick warm-up. He knew I was a runner and assumed that meant I was a good one, so he set my pace at 8.5 mph and jacked my incline up to 7 percent. ARE YOU KIDDING ME?! I died. I really did. A piece of me now haunts that equipment. (The farthest one on the right if you go.)

For the next hour and a half, that man took us through the most ridiculous functional core-training workout I have ever allowed my muscles to participate in. No clue what that is? It’s legal cruelty. That’s what it is! You basically start out with something like a plank. Easy enough, right? Then you add a little weight…then some instability and this trifecta of pain goes on and on. Add a little more of this and that and voila! Believe me: Your body will be screaming for mercy in languages you’ve never spoken before.

I will say he made the agony entertaining though. He teased me quite a bit for being weak, but he made sure  to sprinkle life lessons into the jabs. There was a period of rest where he asked us to clear our minds and meditate, using an email analogy to explain why mind clutter isn’t good for our noggins. At one point, I asked Alex what he looks for in a client. He said someone that shows up on time and has heart.  I could tell he meant it, too.

All in all, I felt honored that he took the time out of his busy schedule to pamper/torture us both body and mind. I felt like a bad ass for not dying, and Mark left inspired out of his freaking mind. He couldn’t stop talking about all of the crazy exercises Alex knew. (The man has 1,001 different variations of a push-up!)

If you’re fortunate enough to afford the guy, you won’t be disappointed. The insano workout he took us through usually is something you’d train for over a period of four to eight weeks, depending on your fitness level. (I’d need eight.)

If you feel the need for some Russian-workout speed, try out some of Alex’s moves and tell me what you think.

3 Red Army Moves

1. One-Leg Squat

• Level One: Stand on one leg, with the arm on the same side as the raised leg, bend to touch the floor. Your raised leg will extend behind and bend the straight leg.
• Level Two: Using a Bosu, stability pad or mat, perform the above movement.
• Level Three: Back on solid ground, hold a dumbbell in the hand of the leg that is raised and perform the above movement.
• Level Four:  Continue with the weight and this time perform the movement on an unstable surface.

The Push-Up

• Level One: Do a push-up on a bench (hands placed on the bench, feet on the ground).
• Level Two: Perform a push-up on the floor.
• Level Three: Go back to the bench, and raise one leg up through the push-up motion.
• Level Four: On the bench, do a pylometric push-up on the bench.
• Level Five: Do pylometric push-ups on the bench with one leg up or do  a plyometric push-up on the floor.

Back Row

• Level One: Perform a one-arm row, standing bent over.
• Level Two: Same motion as above, but bring one leg up.
• Level Three: In the push-up position on the floor, alternate rowing the arm back with dumbbells.

If those have left you thirsty for more, head to Complete Body & Spa for details about gyms in your area. Alex currently has three gyms in NYC and plans to open a Los Angeles facility in the near future. This little factoid tickled Mark pink, but left me in a state of shock. Imagine, if you will, a semi-rational FBG running around while clutching at her heart. His push-ups still haunt my dreams at night… —Tish

Credit: lrargerich

Ever notice how you can’t spell “workout” without the word “work?” Most of us view work as something we have to do, not necessarily something that we want to do. It’s the opposite of leisure and the killer of fun. We all know that we should exercise, but wouldn’t being active be more fun if it was less like work and more like the recess you remember as a kid where you were dying to get outside to run around and play? When kids exercise, it’s called play! When adults exercise, it’s called working out. But what if you could recapture the fun and fitness benefits of play as an adult?

Workouts that mimic the games and activities of your childhood are a hot new trend in fitness. These nostalgic exercises are becoming popular because they feel more like fun than traditional fitness and take participants back to a carefree time when they didn’t have to worry about bills, what to make for dinner or acing that presentation at work. It’s like being a kid again! Except this go around, you know that while you’re having fun, you’re also burning a bunch of calories, building muscles and strengthening your heart. Everyone wins! Continue reading for eight recess-inspired activities that are more than kid’s play!

—Jenn

Credit: Reinis Traidas

I told you big things were happening in FBG land, right? Well, here are some more. I’m happy to announce that this Saturday we’ll be holding our first FBG reader meet-up from 9 a.m. to 10 a.m. at the nutrition club Energy Zone 151.  I’ll be there, as will our latest member of the FBG team, Jessica. This will be an informal, but totally fun event. There will be some fun smoothies to try while we mix, mingle and share our own fitness and healthy eating tips and experiences. Sounds fun, right? So grab a couple friends and RSVP for this FBG meet-up (so we know how many cool peeps are coming)!

Also, we’re holding an open casting call for a documentary that we’re filming on metabolism and weight-loss. Basically, we’re looking for dynamic ladies who have 15 to 50 pounds to lose who are game for going through our 8-week metabolism-building class series. If you or someone else you know in the Kansas City area would be perfect for this, come on out to Energy Zone 151 any time between 9 a.m. and 2 p.m. on Saturday for a quick interview. The more the merrier, so please help us spread the word! And if you have questions, email us at contact@fitbottomedgirls.com!  —Jenn

When you’re traveling for business, you’ve got a lot on your mind—whether you’re a first-time traveler or a seasoned pro. From remembering the memory stick that is storing your important presentation to remembering to pack your lucky suit, fitness can definitely take a backseat on the priority list. But once you’ve arrived at your destination and gone over your PowerPoint slides for the millionth time, you’re ready to go. You’ve got an evening ahead of you to kill, so you might as well de-stress. Whether you’re hitting the town for drinks, going to the fitness center for a workout or just grabbing a bite to eat, avoid these rookie mistakes when you’re traveling. Your health will thank you!

From losing your keys to getting lost, avoid these rookie mistakes to stay your fittest when traveling!

—Erin

Credit: lululemon athletica

Running is an awesome, rewarding exercise. However, for the novice, lacing up those running shoes and hitting the pavement can be kinda scary. After all, only freaks actually like to run, right? Well yes, but we think that everyone should be a freak. Running is just that great!

The good folks over at Life Fitness shared some tips with us on how to go from the couch to running a race. So start thinking of yourself as a runner and get out there, ya’ll!

Going the Distance

The thought of a marathon, half-marathon or even a 5K event can be enough to send novice exercisers running for the couch. But setting running or walking goals isn’t as daunting as it may seem. As a matter of fact, more people are stepping up to the challenge, as there’s been a notable increase in the number of participants in all distance running events in the last few years.

Researchers also have confirmed that running is one of the best exercises to burn calories and strengthen your cardiovascular system. It can also help lower the risk of diseases including breast cancer, stroke and high blood pressure.

Tips for Going the Distance

Warm Up. Stretching prevents muscle tightness and cramps, which could plague your workout. Make sure to warm up the muscles before stretching by walking briskly for 5 minutes before starting your run.

Start Slow. If you’re new to running, start by walking for 10 minutes followed by running for 2 or 3 minutes, gradually increasing the time you run as you decrease the time you walk. When working out on the treadmill, choose a run/walk program to vary the speed and incline based on your abilities.

Build Each Week. When training for longer distances, runners should add no more than a 5 percent increase to their distance each week. Add distance for two weeks in a row, then lower the mileage the third week. Varying training will enable your body to recover from the new, longer distances.

Set Mini-Goals. Short-term targets can help with the mental challenges of covering longer distances. Goals when running on a treadmill can be as simple as “run until the commercial break” or “walk at an increased speed for three minutes.”

Post-Run Stretch. The best stretching comes after you run, when muscles are warm and deeper stretches are possible. This helps runners ease into greater flexibility, making future workouts more comfortable.

We might add one tip to this list—listen to your body and HAVE FUN! A big thanks to Life Fitness for giving us the rundown. (Har! Har!) —Jenn

The height of bikini season may be behind us, but great abs are a good look for any season! We recently got some advice from YogaWorks instructor Sadie Nardini to do just that! Read on as Sadie guides you through three quick yoga poses that will flatten your abs and keep your summer beach body looking fly for the entire year.

Sculpt Those Abs with Yoga

Yoga targets not only your superficial abdominals, but the deeper core muscles that are often neglected in traditional abdominal exercises. These unique poses will reach all six abdominal muscles, working to effectively transform and firm the midsection. Hold for five breaths, then return to Dog Pose and switch sides.

1. Half Crow Plank. From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper-right arm. Squeeze and hold as you round your back, firing the inner thighs, hip flexors and front abdominals.

• Bonus: This is an excellent arm and shoulder sculpting pose, too!
• Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and the belly up.

2. Flying Buttress. From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your back sky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your right arm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for five breaths, then return to Downward Dog and repeat on the other side. After your last Flying Buttress, come into Dog Pose.

• Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-credit inner-thigh workout!
• Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hips and waist!

3. Diving Warrior. From Downward Dog, lift your right leg while you exhale and draw the knee into the chest, rounding the back and holding the hips high. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward. Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee and lengthen your chest. Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat this wave-like motion five to 10 times for a full abdominal workout in one move. After your Diving Warrior, return to Downward Dog, then repeat on your left side.

• Bonus: This pose transforms your legs, thighs and glutes along with your abs.
• Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep your back comfortable.

A big thanks to Sadie for sharing her ab-tastic moves with us. And if you want to take a live class with Sadie, she currently teaches at YogaWorks SoHo. Check it out! —Jenn

Credit: lululemon athletica

If you manage to fit workouts into your business travels, you’re one step ahead of most road warriors. It always feels good to be able to go into your morning meeting and let your coworkers know about your awesome morning run. But I’m willing to bet that you don’t want to hobble in on crutches after hurting yourself while running on unfamiliar terrain or in foreign neighborhoods. And you definitely don’t want to have to hit a hospital when you’re far from home—who wants his or her boss to see him or her in a hospital gown? With a little safety know-how, you can successfully stay active on the road while avoiding broken bones.

Continue reading to sweat safely during your travels…

—Erin