Several a summer mornings you’ll find me sunscreen and towel in hand, waiting for the first glimmer of sun to peak through the fog. Growing up in a surf town like Santa Cruz, life revolves around the beach and surf. The guys adamantly check the surf report searching for the days best tides and waves, while the girls don their bikinis and shades in preparation for another lazy day of basking in the sun and chatting up cute boys who happen to wonder by. Life can’t get much better!

Long days at the beach, though fantastic, can’t exist without some essentials. Beach bums worship the sun knowing they must protect their skin and hair vehemently from UVA/B rays. With that in mind, here’s my list of beach bum necessities and a few not so vital must haves.

1.) Duh…Sunscreen: When it comes to sun block the Hawaiians know what’s up. HIC (Hawaiian Island Creations) created the strongest defense against both UVA and UVB rays. Available in either a 30 or 50 SPF, this long lasting, stay put formula is slathered on by some of the top pro surfers in the world. When you’re in and out of the water, or dripping sweat from an intense volleyball match, you’ll be covered with no worries about the block running in your eyes. Don’t miss out on their 30 SPF lip balm either. Lips are the most sensitive skin on the face, and sadly almost always neglected. Coat yourself head to toe 20 minutes before heading to the beach.

2.) A Shield For Hair? The sun is notorious for lightening even the most permanent die job. Shield the sun by running a treatment mask or conditioner with UV-deflecting ingredients. These products seal hair’s cuticle layer to help prevent fading. Toss a hat in your beach bag or spritz on a leave-in conditioner like Ouidad Sun Shield Spray, $20.

3.) Accessories Galore: You’ll need a big tote to haul your beach gear.
Pack one of these with:

-Towel
-Hat
-Shades
-Frisbee or other tossable goodie
-Reusable H20 bottle
-Sunscreen
-Beer- optional, but always highly recommended and appreciated.

4.) Slippers: Otherwise known as flip flops or sandals, you’ll need some protection when walking or riding from the beach. My style, barefoot all the way. Keep a few cheap bright colored pair around.

5.) To and Fro: Parking will forever be a nightmare at any beach parking lot, so spare yourself the stress and cruise to the water. Hop onto one of these babies.

Now that you’re all set to hit the sand, relax and soak it all in.

Lululemon Hatha Tank: Super light weight and incredibly soft, this tank is made with micromodal fiber extracted from beech wood. Built in support and moisture wicking awesomeness make this one of my favorite tops for hot weather.

Prana Organic Jada Pant: Perfectly placed front panels on this pant flatter all body shapes and is 95% organic cotton to boot.

Bamboo Wrap Top By Blue Canoe: When the sun slides to the horizon you’ll need some long sleeve action. This bamboo wrap top is sure to keep you warm and stylish. Love the gathering on the side seam!

Organic Short By Prana: Bare those gorgeous gams with this 90% organic cotton short. The fold over waist is key to comfort when it’s cooking outside.

Bamboo Swim Wear by Rogan Gregory For Target: A summer wardrobe wouldn’t be complete without a great suit. Luckily, renowned European designer Rogan Gregory launches his eco-friendly clothing line for Target on May 18th (two days!). Included in the light weight line are some hot and functional swimsuits. So while you probably can’t swim laps in these bikinis, throw on one of these skin bearers after all your hard work at the gym.

These days I find myself carrying more and more stuff. From my packed planner to extra snacks and a huge bottle of water, my shoulder tote is starting to literally weigh on my posture. Shoulder bags, backpacks, and even messenger bags cause all sorts of alignment issues in the body. Using the perfect bag to hold all your goodies without giving yourself scoliosis is easier than you think and might just mean altering habits.

Carrying a heavy load over one shoulder or even in a backpack can wreak havoc through your entire spine. Postural muscles learn to compensate for the weight and over time will change the alignment of your spine which invariably effects other joints, balance, and mobility. Changing bad habits now will prevent injury, pain, and irriversable spinal damage for the rest of your fabulous life.

Here are some key things to keep in mind when choosing the right bag for a balanced body:

The Bag: The American Chiropractic Association suggests using a backpack over a shoulder bag or messenger bag. Any bag that weighs more on one shoulder than the other should be avoided, but messenger bags distribute weight a little more evenly than a shoulder tote. When picking a backpack find one that sits close to the body and has wide, cushioned straps (thin straps dig into muscles and nerves). Chiropractors advise to carry no more than 10% of your body weight and to pack heavy items closest to the body (balancing the center of gravity). Wheeled backpacks aren’t necessarily the answer either since most people over pack them since they roll.

Changing Habits: I know totes are super cute and fashionable so if you insist on using one make sure you…
- Switch shoulders often.
- Strengthen your core muscles (abs and back) through exercise to support the spine.
- Pack light. Take only what you seriously need. Do you really need your laptop today?
- Balance the weight and carry a small tote on each shoulder.

Things To Think About: Which arm do you normally pick your bag up with? Do you always twist to the same side to open your bag? Repeating these seemingly mundane movements can drastically strengthen one side of the body, which will inevitably change your alignment. Watch for one-sided habits.

Like with any fantastic movie, you’ve got to rewind to see the best parts again, and again, and again… So just in case you missed it, here’s what I’ve been chatting about lately.

Winter is almost over, finally!! But, for the next month or so we’ve got to stick it out and find ways to keep our fitness goals. Part of that means we’ve got to get creative with our winter workout ideas. But, what if I don’t want to run in the rain or freeze to death walking to the yoga studio? That’s why it’s super important to outfit those chilly days with weather proof active wear. And don’t forget to layer! But, before you head out make sure you’ve prepared your body for the day with this series of stretches.

The thing is, staying fit is only a part of what it takes to live the most epic life possible. We have to eat right too! Stay in tune with the Earth and your biological clock by eating in season. An easy way to eat what grows in the winter is to become a locavore and visit your local farmers market. Look for a huge variety of whole foods- after all we are omnivores with a dilemma.

It all comes down to finding balance. Keep your sanity in today’s fast pace world by balancing your mind, body, and spirit. Which means it’s essential to relax and rejuvenate our minds in order to refresh our spirits. An easy way to enliven the spirit is to become mindful and truly present.

So be kind, and rewind!

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.