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Transformation Tuesday with Robin

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This month we're getting to know Sarasota client Robin! She's come so far since starting at Mantra. Keep reading to learn more about her transformation journey. 

What’s your best advice for others who are just starting to work out at Mantra?


Don’t be afraid! Try anything! The trainers and staff are there for you.

How have you changed since your first class?

My body has changed so much. Strength and flexibility have greatly improved. Confidence on the Megaformer has increased greatly. The Transformation Challenge really allowed me to put nutrition and fitness in the perfect combination for me. Dropped a dress size!

Tell us a little about your first few classes. How difficult did you find them?

My first classes were difficult. Doing new things was awkward and took time. Once you learn the terms and moves…it’s so much easier to do the combinations.

How have you changed since your first class?

My body has changed so much. Strength and flexibility have greatly improved. Confidence on the Megaformer has increased greatly. The Transformation Challenge really allowed me to put nutrition and fitness in the perfect combination for me. Dropped a dress size!

Has it been tough to juggle multiple workouts into your already-busy schedule?

The Mantra schedule is so flexible once you schedule “me” time – you can make a class.

What has joining Mantra been like for you, and what kind of support have you received from both your fellow Megaformer friends and Mantra trainers/owners?

The Mantra family is family – always offering a smile, compliment, or encouragement. The trainers, owner, and staff are there for you!

What are your goals now?

To continue to improve the healthy lifestyle. Remain flexible and feeling good. To successfully do Super Lunge! To continue to do one things daily that challenges me – Mantra is this for me!

 

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8 Week Challenge - SARASOTA

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ONLY 8 WEEKS TO A NEW YOU!

An intense, informative and motivational 8-week program to get you fit, lean and strong.

Challenge Includes:

  • Daily Coaching with Coach Kelly (board-certified nutrition and fitness expert) via private Facebook page – Post your challenges and success stories.
  • Entrance to private “Cardio-Enhanced” class for challenge participants only.
  • Nutritional Support (meal plan, shopping list, recipe book) Learn how to eat for a lifetime!
  • Informative Bi-Weekly Group meetings to keep you motivated and losing inches!
  • Daily success planner to make every day positive.
  • FREE prizes awarded for attending bi-weekly group-coaching meetings.
  • 5-day Jumpstart Program to get your body in max fat burning mode.
  • Customized and individual attention for specific concerns.
  • Supportive community of like-minded fitness enthusiasts.

Registration Deadline: September 11, 2017

Challenge Begins: September 16, 2017

$125 Members | $625* Non-members

To Sign Up, Call 941.201.1087 or Email info@mantrafitness.com


*Includes 2 months unlimited classes

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8 Week Challenge - TAMPA

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ONLY 8 WEEKS TO A NEW YOU!

An intense, informative and motivational 8-week program to get you fit, lean and strong.

Challenge Includes:

  • Daily Coaching with Coach Kelly (board-certified nutrition and fitness expert) via private Facebook page – Post your challenges and success stories.
  • Nutritional Support (meal plan, shopping list, recipe book) Learn how to eat for a lifetime!
  • Informative Bi-Weekly Group meetings to keep you motivated and losing inches!
  • Daily success planner to make every day positive
  • FREE prizes awarded for attending bi-weekly group-coaching meetings.
  • 5-day Jumpstart Program to get your body in max fat burning mode.
  • Customized and individual attention for specific concerns.
  • Supportive community of like-minded fitness enthusiasts.

Registration Deadline: September 11, 2017


Challenge Begins: September 16, 2017

$125 Members | $625* Non-members

To Sign Up, Call 813.321.8292 or Email info@mantrafitness.com


*Includes 2 months unlimited classes

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All Things Collagen

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Photo: Getty

Amino acids have skyrocketed in popularity recently. Whether it's collagen supplements, bone broth, or meat and dairy products, you're ingesting different amino acids that make up these proteins.

The body uses amino acids to build muscle, cartilage, bone, skin, hair, nails, connective tissue, and so much more. The type of amino acid in collagen is the most abundant in your body due to the role they play in forming connective tissues and skin - it's basically the glue that holds stuff together. Your body needs adequate collagen for healthy bones, joints, and skin. Since your body's collagen production declines with age, adding collagen to your diet seems like an obvious decision. That's why you've probably seen the numerous amounts of collagen powders and pills made by supplement makers lately.

Below we're discussing the potential benefits of collagen supplements and what to look for when purchasing.

Potential benefits

Joint health

Studies going back to the early 1990s have linked collagen supplementation with reduced symptoms of osteoarthritis and rheumatoid arthritis. Some other recent studies have shown promising connections between collagen supplements and significant improvement in joint discomfort levels as well as a greater ability to participate in everyday activities.

Skin benefits
The skin benefits of collagen supplements are a bit sketchier. Some nutrition scientists say one of the biggest mistakes they hear when it comes to food and supplements is assuming that something you swallow turns into the same something in your body. In a nutshell, they're saying supplements are digested in your GI tract and don't make it out to your skin, nails, etc.

But there is research linking some collagen peptides to reduced skin wrinkles and overall healthier skin, hair, and nails. So it is possible that all of the anecdotal evidence linking collagen powders to improved skin, hair, and nails could be explained with new findings. 

Gut health
Again, evidence is mixed, but collagen supplements may help strengthen your gut. There is evidence that glycine, an amino acid in collagen, may reduce GI inflammation, aid digestion, and help resolve the condition known as leaky gut syndrome. Current evidence suggests powdered (hydrolyzed) collagen won’t hurt your gut, so it can't hurt to try if you're having gut issues.



Things to look for when shopping for collagen protein

Science-backed
Look for a product that has science-backed studies with their specific product, not just collagen in general.


Color and smell
If you're buying a collagen powder, it should be colorless and tasteless. Steer clear of any powder that is yellow, brown or any other tinted color. That's a sure sign the quality is less-than-superior.


Dosage matters
Pay attention to the dosage and how it makes you feel. If it's hard on your body, makes you feel weird, or causes any gut issues, it's probably not the quality you want. Collagen is already naturally produced in your body so if it makes you feel "off", try another brand.

You also shouldn't have to take scoop after scoop. Experts say that 2.5 grams per day is enough to make a difference in your skin. If a company is recommending you take a much higher dose, they're probably more interested in your money than your health. Big red flag!

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Trainer Spotlight with Cisco

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This month we are shining the spotlight on Tampa's newest instructor Cisco! You can catch him spicing up your mornings in our newly added 5:30am classes on Tuesdays and Thursdays. Keep reading to get to know Cisco a little better!

Favorite Lagree Exercise: Has to be Mega Donkey Kick! One because the name of it is amazing, two while performing it I feel it is so many places. Also it's a great transition when flowing through class to the next half of legs.  

Lagree Exercise You Have a Love/Hate Relationship With: 5th lunge - I struggle at times catching my balance with it in the beginning but one I'm in it I'm in the zone and it's the one lunge I always feel the most after two days! 

How did you find Mantra? My first time at Mantra was with a group sweat session when I first started working at SOHO Cycling. Lindsey Finer was the instructor, and I couldn't believe someone so small could be so mean hahahaha the hardest work out of my life. 

Why did you want to become an instructor? I wanted to become an instructor because it was the one workout I struggled the most with and I wanted to become a pro at it. It's the perfect complement workout to my schedule! 

Favorite “Cheat” Food: Easiest way to my heart is enchiladas and chicken wings blue cheese of course. I work out to eat what I want. 

Favorite “Healthy” Food: A quick stop to Fitlife for an Enchilada Bake 

Favorite Color: Purple 

Hometown: Military brat! Always moving 

Favorite part of teaching: Helping clients achieve goals 

Favorite Song: Anything JLO 

Favorite way to unwind: Chinese take-out and a marathon on the Lifetime Network 

Favorite Vacation Spot: A quick getaway to Miami Beach is always my favorite 

Your Personal/Favorite Mantra: You have to become comfortable with being uncomfortable 

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Back to School Fitness Tips

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Photo by @planneraddictbritt

It's that time again, the kids are headed back to school! Even though it’s great to get the kids out of the house and back into the classroom, it also means it's time for schedule overload and countless after school activities. 

We have four tips to help you maintain your fitness/wellness routine (and your sanity) during the school year.

Schedule Your Workouts

Preparation and planning is the key to success when you're juggling multiple schedules. Have a master calendar (on paper, wipeboard, digital, whatever works!) with work schedule, school functions, appointments, etc. where the entire family can see it. Make sure to schedule your workouts on this calendar. Scheduling your workouts will hold you accountable and make you less likely to make excuses. Bonus points if you lay your workout gear out the night before!

Meal Plan

Meal planning can mean different things to different people, but doing some form of it will keep you on the right track with your wellness goals. Here's some ideas that may work for you and your family:
  • Involve the kids! Pick a day and spend an hour or so planning meals and snacks for the week. Depending on their age, the kids can help you separate foods into containers or even chop fruits and veggies.
  • Plan out 4-6 weeks worth of meal plans and grocery lists. Rotate these throughout the school year.
  • Make freezer meals in advance for those unexpected busy nights. Crockpot meals are also a great option when you know you'll be short on time in the evening. Throw the ingredients in the crockpot in the morning and you'll have dinner when you get home.
  • Use a meal planning or delivery service. Sometimes it's just easier to have someone else do it for you. There are many websites and apps that fit most dietary needs that will provide weekly meal plans and grocery lists. Need more help than that? There are numerous options to have meals delivered right to your door. From websites that deliver meals completely prepped and ready to cook to local meal delivery services that deliver fully cooked meals to your doorstep, there's something for everyone.
Be Accountable

Having a workout buddy doesn't just make it more fun, it holds you accountable. You can use the time to sweat it out with a friend and catch up with each other (or vent about your crazy kids).

Make "Me" Time a Priority

Parents' time can easily get lost in the shuffle, especially during the school year. It's SO important to remember to take "me" time. Exercise is great time to focus on "you." It's not selfish. Taking time for yourself will make you a better parent, spouse, friend, employee, etc.

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Guest Post: Essential Oils for Fitness

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Before we dive into the wonderful world of oils and fitness, we need to talk about what the essential oils are! Where do they come from and why do they matter? Not all oils are created equal.


Essential oils (EOs) are the aromatic, volatile liquids distilled from plants. The oil can be obtained from the roots, seeds, shrub, flowers, leaves and trees and bring health and healing to the body. The chemistry is extremely complex and may consist of hundreds of different and unique chemical compounds. EO's were mankind's first means of wellness. The oils are very complex and very powerful which is why they are able to reach every part of our bodies on a cellular level. Within minutes of using or breathing in an oil, they can be found in every organ in your body!

The fragrance of the oils work on the limbic system in the brain where emotions are stored and can help relax and clear the mind as well as release emotional trauma (this emotional stuff is amazing for our overall wellness).

In this blog post, we will go over some key oils that can improve your fitness/wellness routine and keep you from missing out on activities you love!

Copaiba Oil

The first is copaiba oil tapped directly from the copaiba tree found in Brazil and Ecuador and steam distilled. Provides a woodsy, warm, uplifting and relaxing aroma.

Common uses: diffuse or roll it on flex points (elbow, knees, etc.)
  • Supports improved circulation
  • Supports respiratory wellness
  • Helps with occasional aches and pains
  • A magnifier oil-layered over another oil it enhances those effects

RC Oil

RC is commonly used for seasonal wellness, it is also not one to ignore in fitness! It is a blend of Eucalyptus globulus, Myrtle, Pine, Marjoram, Eucalyptus radiata, Eucalyptus citriodora, Lavender, Cypress, Tsuga, and Peppermint. Its cool, fresh aroma makes every breath more invigorating!

Common uses: diffuse or apply with roller

  • Supports seasonal wellness to keep you in good health for working out!
  • Helps to open passageways during cardio  
  • Apply to wrists chest  before your workout and let this intoxicatingly fresh smell get you pumped!

*Pregnant/Nursing mamas: Avoid RC while pregnant. Use RC oil with caution or avoid while breastfeeding due to the peppermint oil. Some women may report a dip in supply. Applying on/near breasts is not recommended.

Pepppermint Oil (Vitality)

Peppermint is one of the most commonly used essential oils for a reason- it can do so much! From the Labiatae (mint) family, it is found in North America and steam distilled. It's not just for candy canes around Christmas, but is perfect all year round for many, many uses!

Common uses:diffuse, ingest or roller                                   

  • Peppermint Vitality promotes healthy intestinal function and normal digestion
  • Supports respiratory wellness
  • Helps relieve the occasional aches and pains
  • DIY: add a couple drops to a cup of epsom salts for an invigorating and soothing bath.


*Nursing mamas: Use peppermint oil with caution or avoid while breastfeeding. Some women may report a dip in supply. It's not just for candy canes around Christmas, but is perfect all year round for many, many uses!

Panaway Oil

This blend really packs a punch! A lot of people we know have been training for a 5k and use it once or twice a week to help with their shins and calves and they report that it is...AMAZING! It is a blend that contains wintergreen, helichrysum, clove, and peppermint. So, as you can imagine the smell is pretty amazing too!

Common uses: diffuse or roller

  • Occasional Aches & Minor Discomfort: Dilute and apply topically.
  • Head Tension Relief: Rub a diluted drop on the temples, forehead and back of neck.
  • Occasional Back Discomfort: Dilute and massage throughout lower/upper back area.
  • Growing Pains: Mix with massage oil and massage on location.
  • Chest Rub: Mix with coconut oil and apply to chest to help open up respiratory channels

*Pregnant/Nursing mamas: Avoid Panaway while pregnant. Use Panaway with caution or avoid while breastfeeding due to the peppermint. Some women may report a dip in supply.

Deep Relief Roller

Aside from bottles of oils, Young Living is also known for its fantastic pre-blended and pre-diluted rollers. Simply put, if you work out, you need this roller. It is a blend that contains peppermint, lemon, balsam fir, copaiba, clove, wintergreen, helichrysum, vetiver, and palo santo. It is pre-diluted with coconut oil for adults and should be diluted more for kids.

*Pregnant/Nursing mamas: Avoid used Deep Relief while pregnant. Use peppermint oil with caution or avoid while breastfeeding. Some women may report a dip in supply.

Needed Additions:

Carrier Oil


A carrier oil is an oil that can be used to dilute essential oils. Carrier oils include coconut oil, jojoba oil, grapeseed oil, Young Living V­6 Vegetable Oil Complex, hemp seed and olive oil. Carrier oils do not lessen the potency of the essential oil, it acts as a buffer to allow the essential oil to absorb more slowly. Refer to each bottle for minimum dilution ratios for adults.

Diffusers

A diffuser has a well for water that you add a few drops of essential oil to. We recommend starting with 2-­3 drops of your desired essential oil. The water molecules and essential oil molecules are then diffused into the air in the room­­ cleaning and purifying the air. They act like a humidifier by adding moisture into the air.            

There are so many more wonderful oils and blends for any occasion/need/want/activity/task. This is just the tip of the iceberg!                                                 
Thank you for reading. If you have any additional questions or would like to learn more about oils, visit www.youngliving.com, call 813-773-3494 or email elaine@pureptandwellnes.com


Elaine Coetzee PT, DPT, ATC
Owner, Physical Therapist
Pure PT and Wellness, LLC

 

 

 

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Transformation Tuesday with Jaime

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Our Tampa clients may recognize this face as one of the rockstar instructors at Soho Cycling Studio. When Jaime's not on the bike hosting a cardio party, you'll find her on the Megaformer where she loves to shake and work her muscles in a different way!


What's your best advice for others who are just starting to work out at Mantra?


Be Patient. Mantra is a challenge, but a great one. It is the only 
workout where I can get an effective & efficient combination of core, cardio, balance, flexibility, and strength training. I highly recommend taking advantage of the beginners classes to get comfortable with the movements & form, but once you start incorporating Mantra into your fitness routine the results will speak for themselves.

Tell us a little about your first few classes. How difficult did you find them?

I will never forget the first time I stepped into my sticky socks and 
stepped on the Megaformer I thought it was going to be a walk in the park...NOPE.  In the first 5 minutes I was sweating vigorously, my muscles were quivering, and I literally almost fell off the Megaformer when my dear friend who was instructing next called out "Scrambled eggs"... I quickly realized no one was serving breakfast. Let me tell you, I thought I was going to throw up during that first Mantra workout!  It was like nothing that I had ever experienced before, and I was definitely sore for the next few days. I used muscles I didn't even know I had, yet somehow it was fun and I thought I could definitely add this into my workout routine. I decided to sign up for the 3 month special and started going on Monday and Fridays mornings and Wednesday afternoons.

What have been some of your biggest challenges along the way? Are 
there certain moves you find super difficult? 

Mantra is designed to use effective muscle stimulation by slowing down each movement and using as many muscle fibers as possible to get the best results. I have scene drastic results since I have started incorporating Mantra into my workout routine. My biggest challenge in Mantra is to SLOW IT DOWN. I really have to challenge myself into each
movement, to find that mind body connection, and not lose my mind as sometimes two minutes can feel like a lifetime. I still struggle with Super Lunge, Mega Donkey, and Teaser. Even though these moves are still challenging for me, Each class I get better, and I get stronger.  I love how every time I come to Mantra, I never have the same routine, so Im always discovering new muscles I never even knew I had.

Has it been tough to juggle multiple workouts into your already-busy schedule every week?


Most of us in the fitness industry have the flexibility of not being in front of a desk all day, but it doesn't mean that we are not busy. Making time for yourself and your workouts are the most important things you can do for yourself. My advice is to book your workouts in advance for the week and hold yourself accountable.

What has joining Mantra been like for you, and what kind of support have you received both from your fellow Megaformer friends and the Mantra trainers and owners?

I love the entire crew & love being a part of the Mantra community. The people are the main reason I get my booty up and go to class. The instructors are always encouraging, helpful, and make working out FUN. I couldn't ask for a better group of people to workout with :)







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Stay Healthy on the Road

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Photo: Unsplash/Ishan @seefromthesky

Summertime is all about vacation and travel. So we thought we'd put together some tips to help you stay healthy on the road. Whether you're headed out on a family vacation before school starts or a business trip, we've got 5 tips to help you stay healthy and feeling great!



1. A Little Preparation Goes a Long Way


Pack plenty of healthy snacks so you’re prepared and won’t be tempted to reach for that candy bar in a moment of weakness - healthy bars, nuts, fruits like apples and bananas, we even bring cut up veggies and hard-boiled eggs on flights. Other great options to pack for the road are individual packets of protein and/or collagen peptides, powdered greens, and digestive supplements. It’s also a good idea to eat a filling healthy meal before you get on the plane, or pack one and eat in-flight!


2. BYOB - Bring Your Own Bottle

Bringing your own refillable water bottle will remind you to drink plenty of water and stay hydrated. This is so important on plane trips and just in general. We can’t say it enough. Hydrate. Hydrate. Hydrate.


3. Move

Make sure you move while you’re travelling. Lagree studios are popping up everywhere, but if there isn’t one in your destination use this chance to try something new and find a local cycling class, yoga studio, or boot camp. If you don’t have time for a class, go for a run/walk, hit the hotel gym, or just move in your hotel room. Get that blood pumping somehow.

Have a long layover or long flight? Use these opportunities to move as well. Get up and walk through the aisle to stretch your legs. Power walk through the terminal or find a spot and do some squats or yoga poses. People might stare, but oh well! You’ll feel much better.


4. Ask For What You Want


When dining out, don’t be afraid to ask for what you want. It’s perfectly ok to ask for dressing on the side or to make a meal out of side dishes. Just don’t ask for any crazy ingredients you can’t find somewhere on the menu. We often ask if the chef can make us something healthy with whatever they have. Fave breakfast order – an omelet with whatever veggies they have plus a side of avocado. Healthy fats will keep you full!

 

5. Balance is Everything

Let go of the all-or-nothing mentality. Maybe you weren’t able to get that 60 minutes workout session in. That’s ok! Ten minutes of yoga or burpees and bodyweight exercises in your hotel room are better than nothing.

Vacation is a time to enjoy yourself. So you find yourself sitting on the beach with a margarita instead of that long walk you were planning. Don’t feel guilty about it. Relax and enjoy.

 

 

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Trainer Spotlight with Danielle

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You probably see Danielle's smiling face around Mantra Sarasota a lot, but did you know she loves to paint and craft? Find out more about Danielle in this month's Trainer Spotlight!

Favorite Lagree Exercise: Probably leg strap series. You're working that tough spot in the glutes and outer thigh but working your core as well, it's a win win!


Lagree Exercise You Have a Love/Hate Relationship With: Bungee


How did you find Mantra? I found Mantra through and friend about 3 years ago. I instantly loved it and the fact that I could barely walk after every class. This time last year, Kathy actually asked me if I would be interested in becoming a trainer. I was very hesitant at first, only because I've never done anything like this before and I am slightly shy. After a few months of training and teaching classes I realized how much I loved it and I loved knowing that I was helping people work towards their goals and healthily lifestyle.

Favorite “Cheat” Food: Fro-yo for sure.


Favorite “Healthy” Food: Avocado. I know how 'basic' but I'm vegetarian and live off of them. At least one a day!


Favorite Color: Yellow


Hometown: Bradenton/Sarasota

Share something about yourself that we may not know: I love painting and crafting. I also have a 2.5 year old and his name is Callum!

Favorite part of teaching: Definitely the shakes and seeing our clients slightly dying haha. It sounds mean and they make fun of me for it all the time but that just means I'm doing my job!

Favorite Song: Anything from Lorde, Strumbellas, or Rihanna 

Favorite way to unwind: Running! It's my 'me' time and I get to block everything out. By the end, I feel energized yet calm.

Favorite Vacation Spot: North Carolina

Favorite Sports Team: Seattle Seahawks

Your Personal/Favorite Mantra: Be the energy you want to attract. Ive learned this past year that if you have positive energy, you're going to attract positive energy and make others around you positive. If you're energy is negative and you're outlook is negative, it brings other down. Everyone has bad days and that's okay, but every day is a new day. A friend told me to start and end my days with what I'm thankful for and it's amazing how that can change your entire mood.

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