Category: Becca Payne

12 Minutes with the Band

Yo. Hi. I did a super fun workout recently that I thought would be a good one to share here because it looks like you all like my quick-hit workouts. I get it. The day is only so long and working out shouldn’t take up a significant portion of it. So here it is!

Warm-Up:

Foam roll those legs. Get the quads, glutes, calves, IT bands, and hammies. Hurts so good, don’t it?

12 Minutes with the Band: Start off by pulling the resistance band around your mid-thigh. You can move it up or down to increase or decrease resistance. Note that you do not NEED a resistance band for this, but it will significantly increase the quality of the workout. Here is a good, cheap pack of bands available through Amazon Prime.

  • Hip Lifts (x30) – Lie on your back with your knees bent. Squeeze your glutes to lift your hips up as high as you can go. Activate your core as well, for stability.
  • Lateral squat walk (x30) – Stand with your feet roughly shoulder-width apart and drop down into a squat (keep your weight in your heels). Holding this form, walk laterally. Again activate your core as you move.
  • Plank w/ twist (x30/side) – Get into proper plank position,
    on your elbows. While keeping a tight core (and continuing to breath) twist from your mid section, bringing your hip almost to the ground before slowly returning. If you start to feel fatigued and your form is struggling, you should stop. You can seriously injure your back or shoulders with sloppy form.
  • Side leg raise with oblique crunch (x30/leg) – Lay on your side with your arm supporting your head. Simultaneously lift your top leg while crunching up to the side. As you’re doing this, try to focus on keeping your quad and glutes engaged, as well as your obliques.

Repeat the entire thing three times through. Aim to focus on form, not speed. Then, move on with your day. Hooray. Good job. You did it. Yay. Go you.
loveB

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I’ve got Soul but I’m not a Soldier

Oh man, doesn’t that title take you back to 2004? Memories…

ANYWAY! I’m not here to discuss The Killers. I’m here to talk SoulCycle. I was recently invited to a blogger event at SoulCycle by my incredibly talented and beautiful friend Erin (BTW if you want amazing DIY ideas, top-notch fashion tips and delicious recipes, you should be following her here: Currently Coveting). I’ve previously not been a huge fan of spin classes. I love riding my bike, but I’ve struggled to enjoy class.

But this time, class was a blast! Abby, our fearless instructor, had a killer playlist. It was a 45-minute dance party that left my body feeling detoxed and my legs on fire!

If you haven’t been to SoulCycle yet, read a bit more about what makes them different from your average spin studio. Here’s what I enjoyed most:

  • Jams: I LOVE music. All kinds. Country, pop, rap, alternative rock. You name it. I love it. This class featured some of my pop faves: Beyoncé, Bieber, Gaga.
  • Dark + Hot: The studio is dark, lit only by candles which gives my competitive side a chance to relax and focus on myself, as opposed to all the riders around me. It’s also pretty warm in there and only get’s steamier as the class goes on. Mmmmm sweat it out!
  • DBs: I have scrawny little arms. So bringing dumbbells and a short arm session to the end of class is amazing. I didn’t just rock my legs and core, I felt that burn in my arms as well.

So if you haven’t yet, find a SoulCycle near you and give it a spin!

PS – I’ve been doing brand ambassador work for a line of compression apparel called Second Skin (more to come on the gear at another time). The tights were PERFECT for the sweaty sweaty class.

loveB

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First Step is Admission: I’m a Grazer

Anybody who knows me knows that I am not always the most healthy eater, and much like a cow, I am a grazer. I am on a lifelong mission to give my body the fuel it needs, while maintaining my snacking ways, without denying myself delicious foods (sadly, I did not inherit my mom’s ability to enjoy raw veggies as much as tortilla chips). The struggle is real, kiddos.

But I have great news! Summertime is the best time for finding healthier snacking alternatives. Here are a few of my favorites:

1229903_10101794142535873_1323238134_n.jpgFrozen grapes –
They’re like delicious little popsicles. Buy grapes (I prefer red, seedless), wash grapes, freeze grapes, enjoy grapes. While sometimes a little pricey, and not a great source of protein, grapes prove to be a great source for vitamin K, vitamin C and potassium. So they’re working hard for your bones, heart, muscles and immune system.

Veggies and dip –
Not all dips are totally bad, and if they’re the vehicle to getting veggies in your body, then don’t totally count them out. Everything in moderation, right? My favorite dipping utensils are: carrots, cucumbers, peppers, broccoli, cauliflower and brussel sprouts. Tip: buy fresh, whole veggies and clean/cut them yourself. They’re both healthier and MUCH cheaper.

My fave dips include:

  • Tzatziki – This heavenly white dip is made with a Greek yogurt base, shredded cucumbers, fresh dill, salt and garlic. The brand that I eat (Cava) has just 35 calories in 2 TBSP. It’s a much healthier alternative to ranch.
  • Hummus – Hummus is made from mashed garbanzo beans, ground sesame seeds, olive oil, garlic and spices. This dip is a significant source of fiber, which supports heart health and weight management. It’s also a great source of protein. Tip: Some people are getting real into the soy bean version of hummus… but beware of soy beans as they, like corn, are rarely non-GMO.
  • Fresh salsa – Homemade or fresh salsa is both delicious and an excellent source of vitamin C. Most contain about 10 calories in 2 TBSP, and boast 0g of fat.

Air popped popcorn –
This stuff’s the shit. You save money, you save your body from weird chemicals and you reserve the right to season it as you please. I season mine with pink Himalayan sea salt and a little bit of butter. But for reference, let me just quickly list the ingredients in a standard “Butter” flavor of microwave popcorn:giphy-downsized

  • whole grain popcorn, palm oil, salt, natural and artificial flavors [milk], color added, TBHQ (which is a preservative). Ew.

Great, so scratch out the fake crap and you’ve got what I make at home for WAY cheaper. My ingredients are: organic whole grain popcorn, sea salt, butter. Tip: Americans have an unhealthy fear of butter. Real butter, in moderation, is not bad for you. It’s certainly better for you than whatever the “natural and artificial” flavors are they’re putting in your microwave bag.

Let’s be honest, I’m not cutting out the occasional Twix bar and don’t you dare ask me to give up pretzels, but it’s good to look for some healthy snacking alternatives. Want to determine if something is “healthy?” Here’s a checklist that can help you decide:

  • Is it whole?
  • Is it fresh?
  • Can you read the ingredients and do you know what each of them is?
  • What type of fats are in it? Don’t hate on all fats, but try to stay away from saturated fats and run for your life if something has trans fat.

loveB

 

 

Mmmmm hummus
Beignets are NOT so great for you
I’m a sucker for ice cream
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12-Minute Workout: Whole Body

Today, my alarm went off for my run. Last night, I stayed up way too late. Today, I hit snooze roughly 2,347,834 times. Today, I missed my run.jM2LoC8FitV4c

But never fear! I was able to get my booty outta bed and into my makeshift home gym (in reality it’s a dining room that currently hosts my bike, an extra couch, my desk and all of my workout equipment but zero dining room furniture). I was very short on time and didn’t really want to focus on any one muscle group. So, on-the-fly, I came up with a fun little workout that I found to be just tough enough! Check it out:

Warm-Up:

A brisk walk with my dog followed by some quality time with my foam roller.

Now I’m Ready:

  • Single-arm bicep curl with balance (15/arm) – Stand on one leg and use a dumbbell (or a bottle of wine, a candle, whatever) to do bicep curls with the opposite arm. Tip: To isolate your biceps, keep your shoulders down and pulled back, keep your elbow locked to your side.
  • Hip lifts with a band (1:00) – Lie on your back and pull a resistance band up around your quads. With knees bent, squeeze your glutes to raise your core off the ground. Tip: Make sure the lifting is coming from your glutes, you don’t want to hyper-extend your back.
  • Leg raises with weight (30) – Lie on your back, holding a weighted object (in my case an Ugi ball) above your head. Raise your legs and your arms to meet in the middle, directly over your face. Tip: Focus on keeping your back flat on the ground, don’t let it arch. Also never forget to breath!
  • Back hypers (1:00) – Lie on your stomach with feet spread about hip-width apart, bend your arms and hold your hands just to the side of your head (face down). Now squeeze your glutes and back muscles to raise your shoulders and quads off the ground at the same time. Tip: Squeeze to raise up smoothly, then release slowly back down.

Repeat the above exercises three times through. This may not be the savior of a workout that will shape your beach bod like no other, but it was a very quick, hard-hitting, enjoyable full body routine. Give it a try and shoot me a note if you want better explanations for certain activities!

loveB

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Out of the Comfort Zone

Recently two kick ass dudes (@pdiddypics and @dturbeville) reached out about participating in a photoshoot for a gym in D.C.. Although I post workout pics all the time and write blog posts that sometimes get deeply personal, working out in front of somebody else’s camera was SUPER terrifying for me. But I did it, and I’m so glad I didn’t let fear stop me. I stepped out of my comfort zone and am happy to share some of their amazing work with you all.

BTW, if you live in D.C. and are looking for a gym with personalized training programs and a very holistic, hands-on approach to fitness, I’d definitely recommend Ambitious Athletics. Also, if you love beautiful pics of people and places and enjoy following along with two strangers’ bromance, definitely give Paul and Dennis a follow on IG.
loveB

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All the Small Things

Ok, so not everybody has time to work out, and not everybody has the drive to workout. That’s cool. But that doesn’t mean that there aren’t extremely simple things you can do each day to help with overall health. Here are just a few things to consider as you go about your day:

  • Stairs, Stairs, Stairs: While you’re young enough and you don’t have seriously achey knees, take the stairs every single chance you get. I got into this habit because I like to cruise through the airport, so instead of waiting for crowded elevators or escalators, I started taking the stairs. Honestly, give me one reason this isn’t a good idea?
  • Walk This Way: Try to make the time to walk either aimlessly or as a method of transportation. After I adopted my dog, I saw a noticeable difference in my body just from walking her a handful of times a day. We were given two legs with an incredibly complex structure of bones, muscles, ligaments and tendons that we should probably put to use, if we can, no?
  • Clean(er) Eating: I am not one for denying myself the things that I love. No fad diets for this chick. However, if there are things in your diet that are terrible for you that you could totally live without, drop ’em. One day, I decided to stop drinking Coke, and for the most part, I don’t miss it, and neither does my body. Coke, bye.
  • Water, Water, Everywhere:  Our body is 60% water (the heart and brain are about 73% water and the lungs are 83%!!!). I don’t have time to type it all, nor do you have time to read it all, but water does a gazillion things for you. Drink up, thirsty warriors.
  • Down to the Core: The jury is still out on standing desks vs. Swiss balls as chairs. But nobody believes that slouching all day long is any good for you. As you sit (for hours and hours and hours and hours) at work, activate your core in order to hold your shoulders up and your stomach in. This will actually be hard at first, but good posture leads to a stronger core and vice versa. It’s really a win-win.
  • Zzzzzzz: Get the sleep your body needs and deserves. Treating yourself right isn’t just about exercise and diet, it’s about allowing your body to relax and recover. It’s likely talking to you and you’re just not listening, yo.

Side note: If you’re young and just entering the workforce and you are at a company that glorifies a “work hard play hard” lifestyle, remember that it’s fun. Super fun, actually. But it’s not healthy or sustainable. Remember to put your FOMO aside once in a while to get a good night sleep.
loveB

 

 

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Checking In

Oh hey there. I’ve been missing you all. I took a short break from blogging, not intentionally but because life has been busy in all the right ways recently. But I am back, and figured that a good place to start would be to check in on how I am doing with my 2017 Goals. We’re one quarter of the way through the year. Here’s my progress and the completely ambiguous score that I’ve given myself.

The Ones Who Matter

  • Current Status: In just three months, I have already made some amazing memories. I also had my first Galentine’s Day trip with two of the most beautiful souls I know.
  • What I’m Looking Forward To: A few friends are getting married this year and I hope to be able to celebrate with them! I’ve also got a killer 4th of July road trip planned.
  • Score: 7. I can do better, particularly with the long-distance friends.

My Best Friend is a Pit Bull

  • Current Status: I remain painfully aware that Annie won’t live forever, and it’s almost debilitating. I’m super fortunate to have people in my life who understand how important Annie is and include her whenever possible. We have spent very few nights apart this year, aside from some travel. And my saint of a mom came up from South Carolina to dog-sit while I was in Ghana!
  • What I’m Looking Forward To: Annie is coming on the epic 4th of July road trip. I am also excited to continue a fun tradition that we started last summer. We skateboard to a nearby park where I work out. Then we skateboard home. It’s a great way for us to both get exercise and spend quality time together.
  • Score: 8. I still think I could do more. I specifically should hire a dog walker, as my work days are long.

Selfie

  • Current Status: Feeling good. In a steady workout routine, eating pretty well at home. But most importantly, I am not letting the stress of life hold me back from doing adventurous and exciting things. Like my recent, spontaneous, trip to Ghana. I’m surrounding myself with beautiful people who raise me up and bring out the best in me.
  • What I’m Looking Forward To: Continuing this trajectory of happiness, knowing good and well that I will encounter a few potholes, but feeling confident that I’m armed with everything I need to get past them.
  • Score: 9. Nobody should ever get a 10 when it comes to self-improvement.

I am still becoming who I’ll be. And if you ask me in a year, I’ll tell you the same thing. If you ask me when I am 100, I’ll repeat myself once again.

loveB

 

 

 

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Planks Planks Planks

Y’all, planks are the shit. They’re so so so great for your core. They require no equipment, and can be done almost anywhere. To top it off, you don’t ever have to get bored with them because there are a million variations.

Despite being a simple exercise, most people actually do not plank correctly. Improper form is a problem because, at best, you are not toning the muscles you desire, and at worst, you could get hurt.

Common Mistakes:

  • The Arch: Many people arch their shoulders and upper back as this helps distribute weight to your arms. With this improper form, you’re not getting the workout you desire. Instead you’re allowing your shoulders and neck to hold the majority of your weight as opposed to your core.
  • The Dip: Don’t let those hips sag! Tighten things up by squeezing your abs, glutes and hamstrings. This mishap could seriously injure your lower back.
  • The Vanity Strain: You’d be surprised how many people I see at the gym holding plank while looking up at themselves in a mirror. If you need to check your form, steal a glance, but then put that head back down. Keep your gaze down at the ground, keep your neck and spine in a straight line. Correct neck alignment will prevent injury to your neck and shoulders.
  • Hips in the Air like You Just Don’t Care: Just as you don’t want your hips to sag, it’s easy to get lazy and stick that booty up in the air. This, my friends, is not accomplishing anything except a weird hybrid of plank and down dog. No bueno.

Proper Form Checklist::

  • Keep your whole body tight. Flex everything.
  • Focus on pulling your shoulder blades together to prevent arching in your back.
  • Tuck your booty, but don’t sag your hips.
  • Suck in your stomach while you’re flexing.
  • Play around with the distance between your feet. You may find positions that are more difficult than others.
  • If you start shaking, you’re probably doing it right. Keep going. You rock!

loveB

 

 

 

Arched Shoulders
Sagging Hips
Head Up
Hips in the Air
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Biz Trip Health Tips

Hi. I’ve missed you all! Work took me on an awesome, but exhausting trip to the Super Bowl. My business trips are usually jam-packed, high-stress and complete with a lot of fun, late nights. In order to keep up (both mentally and physically), I’ve learned a few routines that I stick to diligently. Check /em out, and let me know what you do to stay sane on business travel.

Pace Yourself: I’m lucky that many of my work trips are complete with cool parties and late-night events. But if I am going on a four-day trip, I know that I can’t stay up until 2 a.m. every night. I’m not 23 anymore. Pick and choose when to stay up late. Maybe go to the evening event, but skip the lobby party later.

Hydrate!: Hydration is always important and I am the WORST at it. But I drink water on the plane, and if there is not a big bottle of water in my hotel room, I’ll make sure to buy one first thing. Drink water throughout the day, the evening and then a TON before bed. When you change timezones, temperatures, schedules, etc. it is easy to get sick. Water is like a miracle drug, acting to both prevent and cure.

Keep Your Routine: Packing is easier when you don’t have to consider workout clothes. But if daily workouts are part of your regular routine, DO NOT STOP when you’re on the road. Making time for myself is the best way to handle stress. I wake up by 6 a.m. each day and by the time I’m done with my workout and coffee, everyone else is just rising. Here are some of my favorite parts about working out on the road:

  • Exploration: Running around a new city is a great way to learn your way, scope out restaurants, or have yourself a fun adventure. Be careful though. If you don’t know the city at all, ask the concierge. I typically look at Google Maps to locate a nearby park or river running trail. Some of my favorite cities to run in are places I went for work, like Austin, TX and Columbus, OH.
  • Creativity: Some hotels have incredible gyms. Others offer a very limited selection of machines and weights. But get creative in there. No matter what they have, you can figure out a kick-ass workout that will leave you feeling energized for the day.
  • Resourcefulness: If your hotel doesn’t have a gym and you aren’t into running, no problem. Find a nearby park with open space and maybe some benches and do a quick bodyweight workout (see below for a list of things you can do with no equipment). No time to leave the room? Move some furniture aside and do something to get the blood flowing and your heart rate up.

No gym, limited space, no problem! Here are some of my favorite activities that require no equipment:

Legs:

  • Squats
  • Lunges (many variations)
  • Single-leg deadlift
  • Hip lifts
  • Leg lifts

Arms:

  • Push-ups (a few variations)
  • Bear crawl (a few variations)
  • Tricep dips
  • Inchworm (also stretches your hammies!)
  • Plank jacks

Core:

  • Crunches
  • Plank (many variations)
  • Side plank
  • Russian twists
  • Toe touches
  • Bicycles
  • Dead bug
  • Crazy Ivans

I hope you get a little more out of your next business trip, and feel healthier when it’s all over. Thanks for reading. Love you all!

loveB

 

 

 

LA
Austin
Houston
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15-Minute Workout: Glutes

Sometimes I sleep through my alarm (don’t lie, you do it too!). And missing a workout can set a bad tone for my day. So, I have mastered the quick and easy, 15-minute workout. I change up the muscle groups, but it’s typically something I can do at my house or outside, without any equipment.

So here’s a simple workout, focusing on your glutes, to try when you’re short on time! TGIF!

Warm-Up:

Getting your muscles warmed-up is really important. Never jump into a workout cold turkey. For my warm-up I do a brisk walk with my dog followed by a very thorough foam roll session. But you could do any number of things to get your heart rate up and your muscles warm. Then give it a bit of a stretch out prior to starting the 15-minute plan.

Let’s Go!

  • Squats: 1 minute – With your feet about shoulder width apart, squat down, slowly and controlled. Be sure your knees do not cave inward as you squat, and stay back with the weight in your heels. Go down as far as you can, comfortably, aiming to get to about 90 degrees. Keep your shoulders up and push your butt out. As you slowly rise back up, squeeze those glutes! Bonus: If you have dumbbells, or an Ugi ball or any other item you wish to hold, feel free to add weight.
  • Side Lunges: 1 minute – Stand with your feet together and step one foot out to the side, lunging down, laterally, to about a 90 degree bend in your knee. Like the squats, keep your shoulders up and push your butt out. Return to starting position and then do the same on the opposite side. Keep all of your movements slow and controlled. Focus on form.
  • Hip Lifts: 1 minute – Lie on your back with your knees bent, heels just a couple of inches from your butt. Lift your hips up off the ground by squeezing your glutes and hold for 1 second. Return slowly and repeat. These sound easy, but if you’ve never done them, get ready for some sore muscles! This is one of those exercises that I love to hate.
  • Side Leg-Lifts: :30 per side – Lie on your side, bend your arm to hold your head up. Tighten your core, flex your foot and squeeze your glutes then raise your leg to about 45 degrees. Again, go slowly to maintain control, form and balance. If you need balance help, bend the bottom leg a bit. Switch sides. A couple of variations exist to make this a little more advanced. You can do the workout in a half side plank, or completely in side plank position or on a bench, if you’re at the gym. But keep everything tight and controlled!
  • Lateral Bounds: 30 seconds – Stand with your feet slightly apart. Hop out to the side, landing carefully on one foot with your knee bent, and allowing the other leg to cross behind your planted one. Then leap the opposite direction. Go slow, pausing as you land to maintain form and control. This is not specifically a butt workout, but is an all-body, stabilizer muscle activity that is just great all around. I do this every single day, no matter what workout I am doing.
  • Back Hypers: 30 seconds – Lie on your stomach with your hands behind your head. Lift your shoulders and legs off the ground, without bending your knees, by squeezing your glutes, quads and back muscles. Be careful not to pull too hard on your back. Return slowly, then repeat.

Try it, enjoy it, work hard at it and have a blast. Cheers, y’all!
loveB

Squat
Side Plank Leg Lift
Lateral Bound
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