Strengthening the vital muscle groups of the back, chest, shoulders and arms is incredibly important for posture and well, pretty much a ton of daily activity. Free weights are the normal weapon of choice on a weak upper body, but there’s nothing like the good ole’ pushup for building and toning all the key muscle groups at the same time. I know, I know… everybody hates pushups! Performing a set of pushups in perfect form is definitely not easy the first time you try, but all it takes is practice. Why not save time, while sculpting the sexiest back and arms?

One of the most common complaints I hear in the gym and Pilates studio is from woman who claim they just don’t have upper body strength and therefore forgo exercises like pushups, planks and the like. I think a lot of woman assume that because men are genetically built with more upper body muscle that they as woman just can’t do it. What kills me is that if you peer around any gym what do you see the majority of guys doing? Working their upper body! Woman on the other hand tend to do a lot of cardio, tons of leg work, abs, and then a short series of free weights to tone the arms. Women can absolutely sculpt strong upper bodies (and without the bulk!).

So you’re probably wondering what’s my point? Well I recently discovered this awesome tool for refining any type of pushup. Introducing the Perfect Pushup! This pair of swiveling handles allows your arms to rotate naturally when doing a pushup much like they would if you were lifting weights or throwing a punch. The rotation capability targets and accelerates results by engaging more muscles in the upper body in less time. Working with instability like these sliding discs challenges and helps to stabilize the shoulder joint, much like a wobble board challenges the core. I really like the fact that the handles are better ergonomically then the traditional push up on the floor, taking strain off the wrists and elbows.

I gave the Perfect Pushup set to my boyfriend for his birthday last year and he was hooked immediately. Obviously I had to try them! I now use these at least once a week on top of other Pilates upper body work. They really allow you to isolate and feel all the muscles you need to be working. Interested? Here’s all the info you need.

The gloomy sky’s of San Francisco have dumped some serious inches over the last few weeks and yet every morning I see those die hard joggers loping up the hill. How do they do it?! I have a hard enough time just walking to the dance studio when it’s 45 degrees and sprinkling. Within five minutes I’m bone cold and my muscles tight.

Well, any outdoor enthusiast will tell you the key to surviving all types of winter weather conditions is learning to layer well. Whether you refuse to skip your bike around the lake or need to walk 10 blocks to your yoga class, layering will keep your muscles toasty and your performance at it’s peak.

Here are 4 must-do diehard tricks of the trade:

1.) Don’t Over Dress: A common mistake when working out outdoors is wearing too much. If you’re warm when you first head out, you know you’ll be too hot by the end. Too much clothing traps the heat you generate while exercising close to the skin, making you ultimately sweat and overheat. Layering clothes allows you to take off layers as you heat up and add as you cool down. Wear pieces that easily zip off. It might take some time to find the perfect balance for the conditions you’re dealing with.

2.) The Torso Is Priority: Keeping your core warm is key to maintaining overall body temperature. The lower extremities are less vital, but shouldn’t be neglected. For the legs try sweat pants, long underwear, Lycra tights, or a combination of these. In super cold weather, use a lightweight, breathable, windproof “shell” on the outside.

3.) It’s All About The Fabric: The main goal when picking the layer closest to the skin is to keep the skin dry. Any moisture on the skin will inevitably be exposed to the air which will make you colder. Go for synthetics that “wick” sweat away. Cotton is a poor choice since it’s highly absorbent, locking moisture close to the skin. The second layer is for pure warmth. Fabrics like fleece, and wool are perfect. The third, most outer layer, should protect you from the elements in your area. Look for fabrics that are rainproof, wind resistant, and breathable. You want the protection, but also the ability to let sweat evaporate. Synthetics like Gelanot, Ultrex, and Activent are great examples of such wonder fabrics.

4.) Accessorize: For all types of wet weather you obviously want to keep those tootsies warm and dry, so pick up some moisture wicking socks and choose sneaks that don’t have a ton of ventilation. Other essential accessories include hats, and mittens. For those blistery days, mittens are actually better than gloves.

With the technology in active wear today there is no reason to feel trapped inside this Winter. Now that you’ve got the tips, beat those blues and layer up!

Recently I’ve been thinking a lot about all the plans I have set for myself in the future. Have I made the right choices? Should I choose a different path? Traveling always gives me such great perspective. Exploring new places and cultures, like my recent trip to Hawaii, makes me question. Life can be simpler, less stressful, and more positive. I just need to have the right mental attitude. Living in the hustle bustle of city life gets to me eventually. Before my trip I was over stressed, over worked, and super irritable. Making it through my day felt like pure survival. All I could think was, “this isn’t me. There’s got to be a better way.” It’s interesting how we lose ourselves in our stress. We become different people entirely. Moody, easily agitated, and ready to crack.

Our internal talk and attitude have everything to do with how we perceive and react to life. As I sat on the plane, flying back to the mainland, all I could think about was how to maintain what I had recovered of my easy going self. How do I stay positive, relaxed, and overall loving every moment of life? Life becomes so serious, until you see how other people live. We’ve got to enjoy our lives while we have them and not take life so seriously. I found the only way to keep my sanity and stay true to myself is to live in the moment. Don’t let your thoughts and worries take ahold of you. The choice is yours to make.

With all that being said, here are some of my favorite quotes that remind me to live life full throttle!

“Twenty years from now you’ll be more disappointed by the things you didn’t do than by the things you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore, dream and discover.”–Mark Twain

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”– Mark Twain

This morning after checking the unreal surf at Pipeline, our group of eight cruised to one of the locals favorite spots. You could easily miss the small brown shack, unless you knew where to go. The Bob Marley blasting and bright menu painted on the outside wall invite you to order anything and everything made with Acai.

Pronounced (ah-sigh-ee), this potent little purple berry has become the latest wonder fruit among top atheletes and health conscious people. Harvested from the Amazon Rainforest, Acai berries are an amazing source of antioxidants, those vital omega fatty acids (3-6-9!), plus fiber and protein. With more antioxidants then pomegranates and blueberries, it’s touted as one of the healthiest fruits in the world!

The story begins when two surfers traveling through Brazil were introduced to the fruit by locals and began to spread the word. Knowing how amazing it made them feel, the two started exporting the unknown fruit. It caught on quickly with pro surfers around the world, including those that surf the infamous wave riding mecca that is the North Shore of Oahu. Everywhere you go over here you’ll see people either slurping it in smoothies or spooning it from a huge bowl. Digging into a bowl of pureed Acai has become a must before any surf session.

In the states, Acai is definitely catching on as the new super food. Cafes that blend this awesome berry are popping up in big cities up and down the California coast like wild fire. You’ll usually find it in a hole in the wall smoothie bar or even in a grocery store cooler. Look for the brand Sambazon, which is the largest suppliers of organic, fair trade Acai. This eco-conscious, rainforest protector of a company makes a huge variety of bottled smoothies, smoothie packets for on the go, and supplements.

My first taste of this sweet berry was in San Diego, CA in a random smoothie bar. I didn’t really think much of it until this last week when I was able to eat it on a more regular basis. My favorite way to savor all that acai goodness is for breakfast. Here’s the rundown on the Rio Bowl (yummmm…):

Toss 2/3rd’s of a large banana in the blender. Add 2 packs of original acai and 3-4 oz. of apple juice or soy milk. Blend thick and pour into a bowl. Top it with organic granola, sliced banana and a drizzle of honey. The perfect breakfast!!

I ate about four of these at least. Love em’…

Check out Sambazon.com for more recipes (including margaritas and vegan bowls!). All of their amazing products are available online as well.

Here is some footage we took of Pipeline. It’s insane in person!!

Greetings from Oahu!! For the next 9 days I’ll be basking on the gorgeous beaches of the North Shore here in Oahu. But don’t worry, I’ll still be writing and posting some awesome stuff from under the palm trees. Check back soon, for some fun fitness tips and pics of Hawaii! Thanks for reading!

xoxo,
Amber