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By Amy Zhang July 7, 2018 in Fitness, Lifestyle 4 Comments

5 Tips to Stay Active on Vacation

It’s been a year since I took a proper vacation and I couldn’t be more excited to spend the next two weeks in Europe! We’ll be going to Mallorca, Ibiza, Milan, and Florence – so stay tuned for more travel posts! To say I’m excited to unwind and unplug with a glass of wine is an understatement, but one area I have changed in over the past year is how active I am even when I go on vacation. In the past I’ve gone away and completely let go of my health and fitness routine, only to come back sluggish and a few pounds heavier. The older I get, the more careful I am not to overdo it *too* much (you still have to live a little!) – and staying active even when I travel has become a huge part of it.

Why Staying Active is Important… Even on Vacation

If you’re normally very active and have a consistent routine down, you can afford to take a few days (or even a couple weeks) off without skipping a beat – but when fitness becomes a huge part of your daily routine, chances are you will stay want to keep it up somehow. It’s so easy to get out of a healthy routine when you’re on vacation which can easily translate to weight gain or inflammation. Getting out of sync with your sleep cycle, fitness routine, and diet can really throw off your digestion and gut health (google traveler’s constipation – it’s a thing). I’m all for indulging and letting loose, but not at the expense of the balance you’ve worked so hard to achieve.

Staying active on vacation doesn’t have to be hard or feel like a chore – packing a few key items and making small changes to your itinerary can help you ensure that you don’t fall off track too much!

5 Tips to Stay Active on Vacation:

1. Walk everywhere!

It’s the best way to see a new city and you might even stumble into a hidden gem you would have missed otherwise. Whenever I travel, I typically walk at least 7 to 10 miles a day (make sure you pack comfortable shoes!). This helps offset all of the yummy local foods you’ll be indulging in ; ). Bonus points if you run around the neighborhood in your new location!

2. Bring equipment

If you insist on working out properly but aren’t sure if you will have a gym around, pack lightweight equipment such as resistance bands or a jump rope. They’re compact and perfect for on the go workouts – plus, you can use them anywhere, even in small hotel rooms!

3. Choose destinations with activities in mind

If staying active on vacation is important to you, try to choose vacation destinations with this in mind. Try to find spots where you can run outside, hike, ski, or bike. If you’re on an island, try snorkeling or surfing. Going on vacation doesn’t mean you have to sit around all day!

4. Do your research in advance

You can always look online beforehand to see if there are local fitness studios you can try or a hotel in your gym. This way you can plan accordingly and even schedule your workouts in advance.

5. Pack gym clothes!

This is a no-brainer, but bringing gym clothes along (even though they take up precious space in your suitcase!) can help motivate you to workout. Always pack gym shoes (I really love my adidas Ultra Boost sneakers for travel!) and lightweight, sweat wicking clothes. Even a pair of leggings or gym shorts with a sports bra is enough – you can always wash and reuse if you don’t have much space left in your bag. I brought my sneakers with me to Europe – I just got these last month and can’t stop wearing them. They’re super lightweight, so comfortable, and cute enough to wear with an outfit to go sightseeing.

Some of my vacation essentials below:

1. adidas leggings

2. Swell water bottle

3. adidas Ultra Boost sneakers

4. Resistance bands

5. Jump rope

How do you stay active on vacation? Is it something you prioritize?
Though this post is sponsored by adidas, all thoughts and opinions are my own.

By Amy Zhang March 16, 2018 in Fitness, Lifestyle, Wellness 16 Comments

How to Look and Feel Your Best By Summer

With sweater weather season coming to an end, my mind is focused on the warmer weather that’s around the corner. If the thought of being in a swimsuit in a few months makes your head spin around, just know we’re in this together! I decided last week it was time to put down the dark chocolate and daily sweets. It’s time to start getting my shit together. I scoured all of my favorite health blogs and magazines for inspiration. I’m determined to make this the year I look and (much more importantly) feel my best.

I think almost every girl has gone through a phase where they haven’t had the best relationship with their body and appearance, or food for that matter. It’s something pretty much every woman I know struggles with or has struggled with a lot. We all have different definitions of what it means to look and feel our best, I do not believe there is a “one size fits all” mentality that is healthy or practical. It sounds obvious, but this realization took the better part of my early and mid twenties to figure out and accept. With that said, I don’t think it’s promoting unhealthy habits or encouraging body issues to say you want to look or feel your best.

So! Back to getting “summer ready”… these are the things I’ve committed to doing in preparation for summer. Feel free to join me! We can hold each other accountable and motivated.

How to Look and Feel Your Best By Summer

+ Find a workout you love.

I had Classpass for years and while I loved it for trying out studios, I found that I could never get into a routine and stick with it. Finding ONE workout I love and go to 3x a week, as opposed to jumping around to different studios all the time (I am convinced that this reduces the effectiveness of each workout) has given me the stability and consistency I was looking for. I never in a million years thought I would be that girl working out in a sports bra, but almost a year of doing Barry’s Bootcamp a few times every week, I’ve seen changes in my body that fuel me to continue and work harder.

As someone who has tried everything under the sun to get in shape and lose weight quickly (the college weight gain was reaaal), it took me a long time realize this:

There are NO quick fixes or magic pills, only hard work, discipline, and CONSISTENCY.

This past year I finally found myself a steady workout routine and recently became friends with the best group of women who never fail to keep me on track and motivated. Having a workout crew that has become some of my close friends has made working out fun and more challenging because we all push each other to work harder! The changes and improvements in my body and strength are a testament to how powerful accountability can be.

+ Cook more.

Every trainer will tell you to make your own food (even better – meal prep in advance). Eating at home is healthier and so much cheaper than always going out to eat. Even when you try to make healthy choices, it adds up quickly. Even the healthiest restaurants will sneak in added sugars or sodium. When you cook for yourself, you know exactly what goes into each dish. You have more control over portions as well. I have a tendency to fall back on Sweetgreen, poke bowls, and other fast casual options. So I’m really making an effort to prepare more meals at home and eat out less!

+ Never skip a meal.

This one is hard for a lot of girls – so often we think eating less = better, but this actually causes your metabolism to slow down and leads to your body clinging onto fat, making it so much harder to lose weight and tone up. If you’re working out, you need to eat. Period.

+ Sleep and rest more.

I read this blog post a few years ago and found myself laughing throughout the post and agreeing with so many of her points. My favorite part: When you lift weights, you are ripping tiny tears in your muscle fibers. When you finish, (aka when you are resting) your body needs to use energy to repair and restore those fibers. I love the idea that while I am lying in bed, watching the Bachlorette, my body is burning calories repairing itself. She goes on to talk about how important rest days are. Plus how overtraining can actually lead to our bodies going into “protective mode” and ends up burning fat instead of muscle. Which is the opposite of what we want!

I’d love to hear what your tips and tricks are for getting summer ready!

* Outfit is by Peony & Me – I love comfortable all of their pieces are! I’m wearing this bra and these leggings. They are perfect for yoga or barre workouts. Call me boring, but you can never have too many pairs of black leggings!

Some of my other favorite brands for workout clothes – Ultracor, Varley, and TLA by Morgan Stewart (<< obsessed with the new spring colors!).

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By Amy Zhang January 26, 2018 in Fitness, Lifestyle 13 Comments

Gym Motivation: Finding the Best Workout For You

“Athletlic” is not a word I would use to describe myself. I didn’t grow up playing sports, was not always super active, and relied mostly on my genetics and fast metabolism throughout my teenage years to get by and stay thin. It wasn’t until a few years ago, when I began investing in myself and trying out different boutique fitness classes, that I learned what the best workout is (for me) and found tactics that motivate me to stay motivated and consistent. It’s been a long journey, one filled with periods of giving up and not always having the healthiest relationship with food and my body, but I feel like I have finally made significant strides. Fitness has become a huge part of my life night – over time, I came to actually enjoy working out – and now I seriously cannot imagine my week without exercise.

HIIT Classes

It took me a long time to realize that the “best workout” is the one you actually like. Gyms were never for me – I was intimidated by all of the machines and free weights, and thought the only way to get in shape was to spend hours slaving over the cardio machines. Not only was it tremendously boring and tedious, it did nothing for my body and I dreaded working out.

Then, I was introduced to barre classes – and I was instantly hooked. I loved the classes and everything about them – the instructors, the music, the community, feeling sore the next day. That was the first time in my life I ever really consistently worked out. It felt great, but I still was not getting the results I wanted. Over the years I tried every class imaginable – spin, boxing, pilates, yoga, etc. I finally found my groove and have been going to HIIT classes 3-4x a week for the past year and it has been the best thing for me.

Whatever your goal are, whether you’re looking to lose weight or get in shape, they will take time. Your body won’t change overnight, and any “plan” or “cleanse” that promises to do so is a LIE. The only thing that will change your body is if you change your lifestyle and remain committed to those changes. With that said, there are a few tricks I picked up over the years that have made working out and staying motivated so much easier.

Gym Motivation to Reach Your Fitness Goals:

+ Have a clear goal in mind.

Maybe you have an event coming up you want to look your best for, or maybe you want to be able to do 10 push-ups. Whatever it is, setting a goal and having something to strive for helps to keep your eyes on the prize.

+ Find an exercise you actually love.

If yoga or pilates isn’t your thing, try something else! There’s no “best” or “perfect” workout. It’s whatever you like the most and will actually WANT to do multiple times a week. What do you actually look forward to? Maybe instead of a gym or class, you prefer rock climbing, hiking, or running outside. There are SO many options for whatever your fitness goals are. Try something new!

+ Make friends!

This has been such a game changer for me. Meeting like minded individuals in my bootcamp class has been the best thing for keeping me accountable and motivated. On my own, I’m more likely to cancel a class last minute or half ass it if I’m not feeling it. But making friends has not only made the class more fun (they push me to run faster, use heavier weights, and SHOW UP), I also WANT to go to class because even if the workout is rough, I get to see them! It’s really a win-win.

+ Schedule your workouts.

I plan mine out a week in advance so I know I’ve set time aside for myself and can plan around it. This makes my workout time non-negotiable, just like any other meeting I have planned during the week.

+ Look cute while you sweat.

When in doubt, dress the part. If you’re not so sure about this whole exercise thing, start with your workout clothes. I swear having a couple cute outfits is actually motivating because it makes you want to wear them (and not just to run errands in) and you feel more comfortable and confident in your own skin. Try it out! I’ll do a post on my favorite workout clothes and brands soon.

What’s your workout routine and how do you stay motivated?? xx

bra: vimmia (on sale!) | leggings: koral | shoes: apl | bag: lole

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By Amy Zhang October 20, 2017 in Fitness, Lifestyle 11 Comments

Why Interval Training is the Best Thing Ever and How You Can Add it to Your Fitness Routine

If you know me, you know I love a good fitness class. But the fact is, I simply don’t always have time to get ready and go to an hour long class – and you probably don’t either. And though any length of workout is absoltuely better than nothing, there are times when I want the most bang for my buck. A result-based workout that can be done quickly, for busy weeknights or when traveling.

I’m a HUGE fan of interval training. I have found nothing gets me results faster than incorporating intervals into my fitness routine. As someone who used to run long distances regularly, intervals have been a godsend. No more hour long sessions on the cardio machine at the gym for this girl!

Why Interval Training is the Best Thing Ever and How You Can Add it to Your Fitness Routine

HIIT is a good example of that, and after taking classes regularly at Barry’s Bootcamp, I wanted to talk more about intervals. Interval training in general usually means you’re getting a great workout, and is why successful gyms like Barry’s are advocating for it. They’re definitely onto something worth sharing.

What are intervals?

To sum it up, intervals are working at different paces & intensities for a set amount of time, over and over. Working out in intervals keeps your body from feeling “comfortable” during your workout. When you disrupt it every minute or so to pick up or slow down your pace, you end up burning more calories and strengthening your heart, among other things.

Who should do intervals?

Anyone and everyone, though it’ll look different for each person. Intense intervals are something you build up to after spending a few months getting in shape. If you’re a newbie, find the variables that work for you (maybe you’re jogging instead of running – more on this below). Don’t push yourself too hard. Definitely don’t get down on yourself if your intervals don’t look like the person next to you.

Believe me, I wasn’t nearly as strong as a lot of people at Barry’s, but I still felt great after each workout (and kinda dead, in a good way). You’ll get to where you want to be after consistently doing intervals a few times a week. Some benefits of interval training: better endurance for long runs, other cardio workouts, improved cardiovascular health, more calories burned, and the biggest one for me – losing belly fat!

How do I incorporate intervals into my workout?

One of the most common ways to incorporate interval training into your everyday workout is to hop on the treadmill. I definitely understand the treadmill can be a bore, but stay with me here, it’s worth it! And yes, you can totally do intervals off a treadmill, but personally, I appreciate the effectiveness that a treadmill provides (a time clock, ways to monitor speed, stay efficient, etc.).

When you’re ready to take your workout to the next level, start adding in intervals by varying your speed on the treadmill. Make sure to get completely warmed up at a slow pace before you begin to increase your speed (avoid those injuries!) and then determine what your “fast” pace will be and what your “base” pace will be. Test your speeds and find out what works best for you!

Adding incline

If you feel ready to kick your workout up even more, consider adding an incline to your intervals. Don’t be intimidated – you don’t have to run at 6 mph while running uphill (unless you’re into that). You’re actually going to keep the speed the same on this one. Instead of changing the speed every other minute, you’ll increase and decrease your incline – simple! Doing this will definitely intensify your workout and burn even more calories. It’ll also make your heart and body stronger too.

Easy Treadmill Interval Workouts You Can Do

Luckily, I was able to steal a couple treadmill workouts from Justine Cuenco (follow her on Instagram @cococuenco) – if you look at her page you’ll see she is a total boss and a huge fitness buff. The girl’s dedication to fitness and working out is super admirable. So I had to get her custom “Coco Run” and try it out for myself. See below for three examples of interval workouts you can try on the treadmill.

This run should take you to 4 miles, which is perfect if you’re training for a race! If you’re looking for something a little more quick or dirty, try some hill or speed intervals.

Repeat 2-3 times for a KILLER workout.

I used to hate, hate, HATE sprints, but now I love them! Love getting my cardio done for the day. Repeat this set at least twice for best results.

If you’re ready to start doing intervals right away, here is some edgy workout clothes I am absolutely loving right now too!

xx, Amy

By Amy Zhang July 7, 2017 in Fitness 6 Comments

Why Foam Rolling is the Best Thing Ever

When it comes to working out, lately I’ve been all about getting the most bang for my buck. I’ve been opting for higher intensity workouts over my usual pilates and yoga. Incorporating more sprints has been a welcome change in my routine (and body!), but unfortunately led to my very pesky IT band flaring up, leading to knee pain after my workouts. What’s a girl to do?! Luckily, I got really into foam rolling and it has been a tremendous lifesaver.

Foam rolling is something that’s been around for awhile now. I only recently decided I really wanted to take a deeper look into it. If you aren’t sure what foam rolling is, it’s incorporating an actual foam roll into your workout routine, but the real benefits of foam rolling come from the massage you get by using it. Here’s some of the research and other information I found on the benefits in case you’re interested, too!

How do you foam roll?

The most common way to use a foam roller is with your calves (which can get sore easily and from a lot of workouts). Place it under your calf and slowly roll from your knee to ankle. Then, with the roller under your right leg, your left leg bent and your left ankle crossed over the right, slowly roll again. It’s important to go really slow. You can even let the roller sit under any areas that are extremely sore/tight for up to 30 seconds.

It’s a really simple movement and can also be done with your thighs and arms. Seems simple enough, right?

My favorite is using it on my IT band – your IT band, or iliotibial band, is the ligament that runs from your pelvic bone (hips) all the way down to your shins. This band helps rotate your helps as well as stabilize your knee – when you hear of runner’s knee or IT band syndrome, we’re talking about this part of your body. Foam rolling has done wonders for helping massage my IT band, allowing me to run longer and faster.

Why is the massage from foam rolling so beneficial?

The benefits from foam rolling are all about the mobility of the fascia. What is fascia? It’s a fibrous layer of connective tissue that surrounds the muscles in our body. If the fascia doesn’t have mobility, its fibers become linked and fuse to the muscles and nerves, which prevents normal motion and will cause pain.

That was a lot of science and complicated information, but when you break it down, it does make sense! The main takeaway is that foam rollers help to massage your fascia to keep it from binding to your muscles and nerves. And it’s essential to a healthy body because if the fascia does bind, it can cause constant pain. No thanks!

Foam rolling is also a smart way to loosen your muscles and treat knots that cause muscular pain. Of course you should always see a doctor if you have any health concerns, but you can definitely use foam rolling as a way to treat your body to a massage after a workout – without having to pay a masseuse. It’s especially cool if you’re training for a marathon or doing something constantly challenging.

How often should I foam roll?

Foam rolling isn’t something you need to do for hours to feel the results. Some experts recommend doing it for just a few minutes each day, or up to 15. I do it for around 2-3 minutes everyday, focusing on the spots that are a little more tender or sore. You should look at it as something to help you (and your body) relax, not as work! And, a good foam roller can be found for under $20 – so it’s really a no brainer.

I hope this was helpful and gave you some new info on something that is so good for your body. If you’ve foam rolled before, I want to hear from you and all about your experience!

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