Archive of ‘Fitness’ category

Fitness Tip: Kick Some Major Ass With Coffee

The Skinny Confidential talks diet and fitness.

Let me set the scene: I’m in Miami at dinner with a table full of fitness trainers & I ask:

WHAT’S THE BEST PRE-WORKOUT TIP?

** crickets **

So they’re all around the table, thinking about their best pre-workout tip and then kid you not, four of them say:

“Drink coffee before you workout.”

Now this may not come as a HUGE-ASS surprise to many of you BUT I had to share because I always have my espresso shot/cappucino after my workout. Don’t ask me why? Because I don’t know why? And I totally don’t hate the idea of drinking it before so it got me thinking…

And since then I’ve made it a point to drink my cup of Joe pre-workout— & it’s game changing, duh.

According to the trainers I met with, you should also have a little bit of carb. Think: a little oatmeal with chia seeds or a 1/2 of a banana with a cup of coffee with cinnamon before working out. Opt for protein like eggs post-workout.

But going off on a tangent: I refuse to drink coffee without cinnamon ( love you, cinnamon ). I literally won’t drink it without the spice. Why? Because coffee raises blood sugars & cinnamon drops them so ultimately the blood sugar is balanced out. No cinnamon, no coffee.

The Skinny Confidential talks diet and fitness.

Anyway, I did some of my own research on the whole coffee situc & here’s what I found:

❤ according to this source, “recent Japanese research studied the effects of coffee on circulation in people who were not regular coffee drinkers. Each participant drank a 5-ounce cup of either regular or decaffeinated coffee. Afterward, scientists gauged finger blood flow, a measure of how well the body’s smaller blood vessels work. Those who downed “regular” (caffeinated) coffee experienced a 30% increase in blood flow over a 75-minute period, compared to those who drank the “unleaded” (decaf) version. Better circulation, better workout—your muscles need oxygen!”

❤ it will make your workout feel easier, you’ll have more energy, & concentrating on the workout will be easier. 

❤ You muscles actually gain strength from coffee. Don’t believe me? Read more here

This online site says: “when used before exercise, coffee will give you a good boost, and will work to accelerate the benefits of exercise; stimulating energy production and fat burning.

However, after exercise your body needs a recovery meal, not caffeine, which will inhibit the mTOR (mammalian target of rapamycin); the mechanism that increases protein synthesis in your muscle.

You do not build muscle while exercising. Muscle building occurs afterward, so if your goal is to gain muscle mass, you do not want mTOR to be inhibited by caffeine…

That being said, if your main goal is to lean down and maximize fat burning, having coffee after exercise might be exactly what you need, as it will keep you burning fat while breaking down fat stores for energy. The post exercise coffee will continue mimicking the effects of exercise on your body for as long as you continue fasting; that’s until your next meal. If you exercise in the evening, you may want to skip the pre-workout cup of coffee however, as it can seriously disrupt your sleep cycle by keeping you alert well into the night.”

If you’re looking for a coffee brand, I’m IN LOVE WITH THIS BRAND ( not sponsored, just realness ).

Each of the trainers suggested plain coffee so basically no artificial crap or creamer. But definitely CINNAMON is A ok, folks. So drizzle that shit all over your pre-workout coffee & enjoy.

And to all of you green tea drinkers: you’re a saint…but sorry, I still want my damn cup of AM coffee.

Ok so, any other questions you guys have personal trainer friends? Let me know below.

Happy Wednesday! Lauryn xx

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Meow! Sexy Leopard & Mesh Fitness Wear

The Skinny Confidential talks fitness wear.

Oh meow!!! This mesh top x these leopard leggings are a sassy AND fun combo, right?

Quite honestly, I get so bored with workout clothes so excuse me if I’m way too excited when something spicy comes along.

Lately I’ve been super into barre class & this get-up is literally PERFECT for barre.

I’ll do a whole post on my barre experience, but in the meantime just know that if you try barre it’s important to wear pants that are stretchy and comfortable…& well, these leopard ones are super stretchy and even though they’re print, they’re slimming.

As we all know sometimes print isn’t very slimming…so thank God for these leopard babies that suck it in ( big time!! ).

The Skinny Confidential talks fitness wear.

The Skinny Confidential talks fitness wear.

The Skinny Confidential talks fitness wear.

Anyway I’m huge fan of Carbon38’s workout clothes in general but I’m especially a huge fan of all the mesh they showcase ( remember this post? ).  I like how you can kind of see-through the material but it’s still sort of a mystery. Options to wear under mesh: a hot pink sports bra, a lace bandeau ( contrast is fun! ), a white sports bra, &/or little spaghetti strap.

Ultimately when I take a barre class I’m typically running errands afterwards, so this workout outfit is ideal for errand situc. I don’t look like I’m homeless AKA too lazy to change my scrubs after a workout. EVEN THOUGH THAT’S TOTALLY THE CASE. HA! I actually look pulled together in this baby.

What’s your favorite spicy workout outfit? Do tell.

Happy Tuesday! x Lauryn

Photos by: Teresa Fae

The Skinny Confidential talks fitness wear.

The Skinny Confidential talks fitness wear.

The Skinny Confidential talks fitness wear.

OUTFIT OF THE DAY || #OOTD

SHOES : White Nikes

TOP: Carbon38 Mesh Top

PANTS: Carbon38 Leopard Leggings

JEWELRY: JNB Jewelry


Totally Oohing & Aahing Over This Under Armour Collection by Gisele

The Skinny Confidential x Under Armour by Gisele Bundchen.

The Skinny Confidential x Under Armour by Gisele Bundchen.

Oh so ya know, Gisele just designed a collection for Under Armour.

Heard of her?

You know THE Gisele. Like, Gisele Bündchen of Victoria’s Secret…Tom Brady’s hottie wife…Forbes top model/business woman.

Yaaaaaa, yaaa….her.

I’m seriously obsessed with her Under Armour video.

Basically it’s Gisele boxing like a bad-ass & surrounding her is random people’s Instagram/FB/social media comments.

In my opinion, the video is representing Gisele’s strength…she’s still forging forward regardless of what everyone says about her. Her focus is CRAZY inspiring.

You can see the whole video here.

The Skinny Confidential x Under Armour by Gisele Bundchen.

The Skinny Confidential x Under Armour by Gisele Bundchen.

When I wore her new collection while sweating, I felt STRONG.

Like, girl power-strong…kick ass strong…don’t F with me strong…Gisele punching shit strong.

Anyway, I wore this outfit while testing out The Skinny Confidential subscription/workouts ( which I can’t wait to share with you guys !!! ). These workouts are accessible anywhere; the beach, your room, the garage, outside, the moon, your boyfriend’s dorm…wherever ; ).

Happy Sunday!

x LE

Photos }

 

The Skinny Confidential x Under Armour by Gisele Bundchen.

The Skinny Confidential x Under Armour by Gisele Bundchen.


OUTFIT OF THE DAY || #OOTD

WORKOUT PANTS: Under Armour by Gisele

SPORTS CROP TANK: Under Armour by Gisele

HOODIE: Under Armour by Gisele

SUNGLASSES: Ray-Ban

SHOES: Nike

 

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The Foam Roller Diaries <3

The Skinny Confidential talks diet, fitness, and health.

Back in the day I was a serious foam-rolling-teenager.

I discovered this random blue foam roller at the local LA Fitness ( all of us high school girls would go after 5th period to flirt with older guys— we’d roll our cheerleader-esque, black tiny shorts up way too high & ‘pretend’ to sweat on the Elliptical while drinking lemon flavored Propel ). The foam roller would sadly sit in the corner, un-touched. One day I asked a trainer about it.

He answer was simple: it releases pain.

Wait, what?

Seriously? OMG, so needed. I always have had the worst neck pain.

Long story short Mr. Foam Roller & I became fast friends.

Fast forward to about a month ago: I had forgotten about my old high school crush/foam roller…that is until Kayla Itsines mentioned it on Instagram.

Let’s just say we picked up right where we left off: I now use my foam roller all day, every day.

Well, not really all day but you get my drift.

Basically I’m obsessed ( like, OBSESSED ) with how powerful this therapeutic tool can be when it comes to overall physical health.

When you foam roll, you use your own body weight to roll against specific muscle groups ( it kind of feels like a deep tissue massage…YUMMM, right?! ).

This article says that “when we experience physical health challenges like pain & stiffness around weight-bearing joints ( hips, knees, and spinal joints ), for many of us, the instinct is to get some sort of treatment – if not a conventional pain killer or some invasive surgical procedure, then at least some alternative therapy like acupuncture, chiropractic adjustments, ultrasound, laser, or electrical stimulation.

A less obvious and often times more effective approach is to work at improving blood circulation around the problematic area through deep pressure work and dedicating oneself to stretching the muscles and ligaments around the affected joints.”

Hmmmm…so basically: before popping a pill or trying a quick fix, address the issue & give it some TLC with soft tissue work & stretching. This is work you’ll have to do multiple times a day on.your.own.

A lot of people want pain to go away but they don’t want to put the work in…

Foam rolling requires a bit of daily dedication but comes with some amazing, life-changing results.

Before you roll on the sensitive area, roll on an indirect spot first & then roll on the direct spot of pain. Then you want to foam roll on the sensitive area for 20 to 30 seconds ( or until the muscle starts to relax ).

Sometimes it can be uncomfortable so experts say to use your breath.

Not only do foam rollers help with pain, apparently they also really, seriously works for reducing cellulite appearances. Fitness expert Kayla Itsines says: “cellulite does not only affect people who are overweight. In fact, these annoying fatty deposits also affect people who are underweight, or even people at a healthy weight. So what exactly is cellulite? It’s when fat cells congregate under the skin, thus creating the dimple-like appearance above the skin. One of the main causes is poor circulation. This can be caused by a high stress lifestyle, as well as poor nutrition and of course not enough time put into stretching and recovery after workouts. Foam rollings helps to improve cell recovery and circulation plus feels great. Around 10-15 minutes per day will really help. I recommend The Grid by Trigger Point Performance.”

Some other benefits? Dr. Ben Kim from Experience Your Best Health raves about foam rolling. He witnessed:

 Improved blood circulation throughout your skin, fascia, muscles, and even tendons, and ligaments where you can access them with a foam roller.

 Through improved blood circulation, more efficient exchange of nutrients and waste products at a cellular level, leading to better overall cellular function and inter-cellular communication.

 Lengthening of short ( tight ) muscles, tendons, & ligaments.

 Some muscles ( such as hip flexors) & ligaments are prone to shortening, and are difficult to effectively stretch and apply therapeutic pressure to using standard massage and trigger point therapy techniques. But with a foam roller, you can apply deep pressure massage to such areas and lengthen shortened tissues, thereby preventing physical imbalances that can predispose you to injury.

♡ Promotion of optimal spinal range of motion. You can accomplish this by slowly rolling your spine against a foam roller and pausing whenever you feel restrictions to allow your joints and surrounding tissues to stretch.

I mean……………

Sheesh— is there anything foam rolling doesn’t do?!

Before you hop right in to FR, read this article on foam rolling mistakes to avoid ( AKA: don’t roll too fast, don’t roll too long, & NEVER use it on your lower back ). Listen: if you’re going to take time out of your schedule each day, make sure you’re doing it right! Don’t waste any time! Life’s busy enough already.

I spend a total of five minutes, twice a day foam rolling. Easy.

And remember…for foam rolling to show its sexy magic, you gotta show up & put in the work for best results. You get what you give!!

Have you tried foam rolling before? Thoughts? Do tell.

xx, L

{ For more in depth info, check out this book }

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Baby Got Backhand

The Skinny Confidential x Fila.

The Skinny Confidential x Fila.

I’m a total closet tennis player, you guys.

My dad introduced me to the sport when I was little & I fell madly in love. Through my tweens, the court totally became a therapeutic space ( the ball to racket sound is ahhh-maze )…so to me, tennis is sentimental.

Although now I definitely don’t play as much I as I’d like to, I still have a soft spot for the sport.

But this post doesn’t really have to do with that though…this post is solely dedicated to the fact that TENNIS SKIRTS ROCK MY FREAKING WORLD.

I mean…!!!

But really, tennis skirts/dresses are sexy little things.

& us girls are always looking for a hottie tennis get-up ( it’s kind of nostalgic but Sporty Spice circa 1994 was literally everything ).

The Skinny Confidential x Fila.

Plus having a cute, lil outfit that fits to the sporty occasion kind of makes participation that more interesting.

Anyway these are some pics I took over the weekend, pre-tennis match. We didn’t really play for competition…it was more for fun.

This Fila navy dress hugs my curves in the right places & paired really well with these white kicks & a black boyfriend sweater.

Because let’s get real: feeling cute really does make you play better. Right?!

x Lauryn

P.S. Fila is offering all TSC readers 20% off with code: 20SKINNYCONFIDENTIAL…so shop your little heart’s out. xx.

{ photos }

The Skinny Confidential x Fila.

The Skinny Confidential x Fila..

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