How to Stay Healthy & Fit during Your Holiday Travels

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How to Stay Healthy & Fit during Your Holiday Travels

With the Fourth of July around the corner, travel is all the buzz! Everyone travels at one point or another, and when they do, even the most avid athlete has trouble sticking to their healthy habits.

As creatures of habit, we can stick to a routine pretty easily. However, when we start traveling, our normal routines are completely thrown out the window and the smallest speed bump can cause us to fall off the wagon of healthy habits. Most would completely dial back on their exercise, causing their fitness progress to completely stall or even reverse all their hard work. Then afterwards, it becomes harder to try to get back into the routine.

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To avoid getting derailed over vacation, we must first recognize the main excuses we could create and provide solutions to them.

I will be leaving my home gym behind

  •          If you need a gym, a lot of hotels have them! Many have the standard treadmill, elliptical, and free weights. And the best part? Most are free to use with your stay

I will not have a gym where I will be staying

  •          All you really need is a floor. If you can’t pull up a fitness video on YouTube, just think of your high school gym class: Jumping Jacks, push-ups, crunches, planks, lunges. As long as you are working different muscles groups, you can make a great workout for just 15 minutes being only in your hotel room.

I am a runner and there isn’t a treadmill available

  •          It is crucial to still fit in activity. Running is a great way to explore your new city! Luckily for you, if running isn’t your style, traveling provides lots of opportunities to be active! You can still walk around, hike, bike, and explore your surroundings (all for little to no costs)! If you are walking, try to wear a pedometer to track your steps. Often times we guess that we walked more and burned more calories than we actually did.

I want to enjoy the local foods

  •          You can still enjoy delicious foods while also practicing healthy habits. Make sure to not eat large serving sizes at a time, take leftovers, buy healthy snacks, drink plenty of water, etc.
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No matter where you go traveling, it is important to create space to cater to yourself and your health. Don’t throw away all of your hard work, when it can be easy and fun to fit fitness in to your travels!

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Motivation: Why The Way You Motivate Yourself Matters

In order to make physical activity a priority in your life, you must first feel motivated! What do you do to motivate yourself? And does it work for you?

In exercise psychology, there are two types of motivation: intrinsic and extrinsic. An extrinsic motivator is a reward that is external, such as outcomes like weight loss, appearance, or ‘toning up’, while an intrinsic motivations are behaviors that are performed for the satisfaction in the exercise itself.

With external motivation, it can be tricky. Results can be varied, which can cause us to lose motivation when we aren’t seeing consistent results. Health, social acceptance, professional growth, and romantic possibilities may be worthy reasons to start exercising, but if your body doesn’t transform in ways you expect, you set yourself up for disappointment.

An awesome example of intrinsic motivation are children; they run, jump, hop, and skip around the room simply for the fun of it! Intrinsic motivation helps us stick to a routine. When we do things we love, we are more likely to keep doing it! It’s all in the satisfaction; the ability to lift more, run longer, maintain stability & balance is the reward!

A great way to get yourself motivated is by spicing up your exercise routine! You aren’t as likely to quit your routine when it is exciting and not your same ol’ stale routine. 5 WayFit is here to help you by offering different classes and locations! We offer a variety of different workout classes, including Cardio Kickboxing, cycling, barre, yoga, boxing, and Pilates! Check out this week’s schedule by clicking here!

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5 Tips to Incorporating a Healthy Lifestyle Into Your Office Routine

5 Tips to Incorporating a Healthy Lifestyle Into Your Office Routine

As many of us spend an average of 40 hours per week at work, it can easily be an unhealthy environment for us, as well as being physically and mentally draining on our bodies. However, we can try to combat some of the workplace’s adverse effects by proactively teaching ourselves healthy habits.

Since one of the biggest struggles with maintaining a healthy lifestyle is having healthy work habits, here are our top 5 tips to help you incorporate a healthy lifestyle into your work routine:
         

1.    Drink Water!

Drinking eight to ten glasses of water every day can help you feel refreshed, energized, and most importantly, hydrated! Be sure to bring a water bottle to work and set goals: A great one to start is to finish 6 glasses of water at work, by breaking it up into increments (16oz by lunch, 16oz by 3pm, another by 5pm). You can also set alarms on your phone or computer to help you remember!

2.   Go On a Walk

A huge worry about our lifestyles is how our jobs rely more and more on technology and less on being active. This has inevitably made most of our jobs desk jobs where our bodies are constantly in a chair, which is detrimental to our health. Try to take breaks every hour or two to get up and move! It’s not only a great way to burn calories, but also it de-stresses and refreshes you!

3.   Stretch

An easy way to ward off pain and stiffness while boosting your energy and alertness is by stretching! Every hour, it is recommended to take small breaks to get up and stretch your shoulders, wrists, hip flexors, and whatever other muscles are feeling tight. It just takes a few minutes, but makes a huge difference!

4.  Pack a Healthy Lunch

Every lunch doesn’t need to be a salad, but try to have clean foods that are also nutrient-dense. Also, avoid the unhealthy snacks in the breakroom that contain high amounts of sugar, fat, and salt. Yes, they can be tasty, but they don’t satisfy your true hunger and are digested quickly. Bring foods like baby carrots, cheese sticks, nuts, hummus, cucumber slices, fresh fruit, or brown rice.

5.  Take Deep Breaths

Work can be stressful. Remember to take deep breaths throughout the day. Most times, we can build up all our frustrations till we don’t even realize our breathing becomes shallow. Shallow breathing equals lack of oxygen in your blood stream, which results in feeling fatigue, less able to focus, and irritable. Taking a couple deep breaths will help you feel cleansed and refreshed.

What should be your main take-away?? Overall, being more self-aware of your body can help you be your healthiest self. Be aware of what is good and bad for your body. Be sure to listen. If you feel stiff, tense, and tired after a long day at work, then your body is telling you to take a break. By incorporating healthy habits at work, it can positively affect your life both physically and mentally.

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Be sure to try out our tips this week! All of us from 5 WayFit would love to hear from you, so let us know what works for you!

Feeling Stressed? Here are 5 Healthy Habits You Can Try to Live Free from Stress

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Feeling Stressed? Here are 5 Healthy Habits You Can Try to Live Free from Stress

In honor of April being Stress Awareness Month, the 5 WayFit team is happy to bring about awareness to this chronic illness that plagues most Americans, 1 in 5 to be exact. Nowadays, it is rare to hear anyone say they are not stressed. People almost admit with pride of being constantly stressed, busy, and sleep deprived. However, rarely do people seem to mind that stress left unchecked can contribute to many health problems, such as strokes, heart attacks, high blood pressure, heart disease, obesity and diabetes.

Here are top 5 habits to relax and de-stress your way to a healthier you!

1.    SLOW DOWN – It’s okay and even encourage to take “rest” days where you don’t try to be as productive. Learn to be okay with a slower pace & disconnect from technology. If you don’t have time to take a day-long break, do a short meditation session daily to allow you space from the hectic-ness of life.

2.    AVOID PROCESSED FOODS – Foods high in sugars and fat are the worst foods to turn to in stressful situations, since they can cause our bodies to release stress hormones, making us feel more stressed and lethargic. Junk food, fried foods, artificial sweeteners and foods with lots of preservatives are also detrimental on our stress levels. Instead, eat healthy, well-balanced meals full of high-fiber foods, along with fruits and vegetables, specifically citrus fruit with plenty of fiber and vitamin C, which is a stress-busting antioxidant.

3.    GET ENOUGH SLEEP – We can’t ignore the obvious. We don’t get enough sleep to recharge and prepare our bodies for the upcoming day full of checklists & errands. Try to get at least 7-9 hours a night, depending on what your body needs.

4.    SURROUND YOURSELF WITH LOVE – The daily dose of family & friendship can do amazing things! They provide us with belonging, purpose, and a safe space that can help combat our stress.

5.    ENGAGE IN DAILY ACTIVITY – Regular physical activity can relieve mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning.

Bottom Line: TAKE CARE OF YOURSELF

You feel better when you are in control of your lifestyle, habits, and body. At 5 WayFit, we can help you manage your stress! Take one of our Candlelight Yoga sessions Monday, Tuesday, & Wednesday evenings to unwind after a long day or try our StateStreet Boxing classes Monday through Friday mornings to start your days off right, proactively fighting for your health!

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Fitness...It's kinda like parenting!

Recently I was thinking about two of the things I love most in my life: Being a great parent, and staying in great shape. I realized after some reflection how many similarities there are between the two, and how both of them take consistent loving committment, each and every day.

Let me explain.


Staying in shape and working every day at being your best, healthiest self, is a lot like working at being the best parent you can each day. The challenges and the blessings are found in working with what you've got each day, and rolling with the punches while enjoying the ride :)

 
 

Raising kids is all about the journey, the every day moments, the little things. There is really no end goal with parenting, it continues on each day as beautiful process, and you and your kids go through phases and changes. Both in parenting and in your fitness routine, you are (ideally) always working towards doing things better and getting stronger and healthier. But you gotta work with what you have every single day - and that is always shifting and changing- the body has different needs every day as does your family.

Your health and fitness is something you have to care for and nurture and pay attention to - just like the kids. Also, for anyone truly serious about fitness, you do have to be in it for the long haul - just like you are with your children (although with fitness you do actually have a choice)! Staying fit throughout your life is a daily committment, and just like with anything, the more ways you can find to enjoy it the more successful you will be with it!

 
 

And when you're really enjoying it - Before you know it, its over :) The class is done and you are on to the next thing and you realize that working out is really all about the moment - how you feel in the moment and doing your next to enjoy it and remember all the benefits. In some ways, these sentiments are true for parenting: its easy to just go through the movements and rush from one thing to the next on the never ending to-do list a parent has, but the best times are when you get to truly be in the moment.

 

Love your life.

Love your body. 

Love your family.

Love your fitness!

 

Hot Off The Press! Thanks Santa Barbara Sentinel for featuring 5WAYFIT

WE LOVE IT: 

5WAYFIT In The Spotlight! 

We are so stoked on this great article featured in the Santa Barbara Sentinel, written by Allison Antoinette, a fabulous health, wellness and business coach in our community.

 

Allison and 5WAYFIT founder, Kayla Johnson sat down to chat about health, workout motivation, and why variety is the spice of life...and fitness!  Learn more about how and why 5WAYFIT came to be and what our goals for YOU are in this program!


(Reader Tip: Click HERE, OR on image below to read article. Once new window opens up, use the zoom in feature to read the article)

 
Article written by Allison Antoinette for the Santa Barbara Sentinel, Oct 7-21 issue!

Article written by Allison Antoinette for the Santa Barbara Sentinel, Oct 7-21 issue!

 

CHANGE is the only Constant..

In thinking about WHY we join fitness programs, do cleanses and spend lots of time and money on our health and fitness, we've been reminded lately, that while clean diet and an active lifestyle are the way to maintain and improve our health, ourselves - It's always good to remember that change is inevitable... this means that yes, you CAN change your body, your mind, your life at any age and/or fitness level and all you really need are two main ingredients:   WILLPOWER and SELF LOVE. This same idea also means that unforeseen changes can occur of course at any time - be they family/career issues, illness and injury, etc. etc... there is always something happening and changing and so too are our bodies. Our bodies need different things at different times. We needs different things based on the season, our schedule, our age, our baseline health, or any other factor.

The point is: Don't be afraid of change, it's leading you to a new beginning.

We are constantly cycling through beginnings and ends in our lives. Its never-ending and so the grace and strength to roll with the changes is one of your best self-care tools you can always call upon. 

And all this is not to say that change is EASY. Quite the opposite - change can be very difficult - at times. But if it is positive change that you seek, the effort always eventually pays off and the feeling of having gotten through it and reached the goal or the transformation you sought- makes all the effort worth it. And hey, if Change is inevitable - why not make as much of it positive and intentional as you can?!?

Our Cleanse, which we talked about in our previous blog entry is SUCH a great example of this entire concept. And the proof is in how people are feeling now - day 9 on a 10-day cleanse.. Check out some more testimonials of people and you will feel the energetic, empowered tone in their words. It goes to show that facing change head on and with positivity can lead you to some really amazing places inside and in your whole life.


Was thinking today about how I was feeling during Kickboxing and I actually felt great! It's been tough I have to say but when it's tough it all makes it worthwhile to continue feeling amazing feeling great about yourself that you've accomplished something. Almost there peeps congrats to all who participated and thank you to Kayla Johnson-Neal & Melissa Costello for pushing us when sometimes we don't want it” - Denise L. Tapia-Ornelas 

 “Feeling excited! Accomplished this goal! Eating healthy is a choice! This experience has taught me so much. I am feeling good and definitely have lost weight! I did experience being more tired than usual, just a sort of non stop low energy :/ but here we are.. 1 day left!” - Melinda Rivera Rendon

“This detox is exactly what I needed! I feel like I know how to prep and make good choices and I am no longer tempted to eat C.R.A.P at work or just eat because I'm bored. Success!!! This has been an amazing journey. My plan is to continue to eat this way and reintroduce working out now that I'm not hacking up a lung so much. See you tonight at SWEAT Kayla Johnson-Neal!” -Kristine Rizo 

“I have re-discovered that I love to eat like this! And, I know how to cook/eat like this all the time, it just takes a bit of thought and proper planning. I've gotten lazy! Even though I exercise pretty regularly, I have let the convenience of eating what everyone else is eating (my husband and teenaged boys who eat lots of meat, for example) preempt making food choices that are compatible with my personal nutritional needs. I was thinking that this detox would be a physical re-set, but it has been more a mental re-set for me. I can only care well for my family and others if I take good care of myself, so I am putting myself first. I feel confident that I am making the best food choices for me and I am proud of myself for making good nutritional heath a higher priority in my life. Thanks for the kick start Kayla and Melissa!”  - Lisa Franklin Johnson

Our unique perspective on Seasonal Cleasning

Our Fall Cleanse is ON! 

We know, for some people, the prospect of cleansing seems daunting and overwhelming. But the truth is that while, yes it is a challenge, something new and different, the body and mind LOVE it and after the first few days of adjustment, most people are flying high and loving that response their body has.. most people end up thinking "why have I never done this before??" and then (ideally) "This is how I want to feel all the time!"

We aren't going to tell you its easy - but its really not that hard either.  Our cleanse is designed to be nutritious, satisfying and actually.. fun! Melissa Costello, author, nutrition coach and chef, who is the brains behind this cleanse, and our partner in 5 WAYFOOD has created a cleanse that is transformational, gentle and easy to incorporate into daily REAL life. In order to change habits and improve our health for the long run, we gotta dig a little deeper sometimes and find that added bit of willpower to start something new. Doing this in community is a really powerful way to do so. This is the basis of what our Fall Cleanse is all about.


But don't Just take our word for it!

here are a few testimonials from some of the cleanse participants who are just a few days into the cleanse (which is definitely the hardest part of the cleanse!)

 

"I hesitate to call this a cleanse.  The food is so delicious that many of the recipes have become a regular part of our everyday lives and there is so much of it that you never need feel hungry or deprived.  Melissa’s constant input is priceless.  Her knowledge is perfectly matched by her positivity and encouragement.  - Tara smith

"I started the cleanse Monday, today is Day 4 and overall I feel great! I thought I would struggle with the meals but so far so good. My grocery shopping experience was a bit overwhelming but after speaking to an assistant they made me feel better and we're very helpful in getting what I needed and even explaining what some of the products were. I have been able to split most my meals into 2 which is great, I'm getting full and am learning a lot about food. This has been a great experience thus far!" - Melinda Rendon

"Today is day 4 of the detox/cleanse and I feel really good! It is actually much easier to eat healthfully when there is a plan. The first thing I noticed about cutting out sugar is that I am not ravenous between meals and I don't have intense carb cravings. The meditations, affirmations and journaling seemed a little cheesy at first but they are helpful for maintaining a mindful attitude about food." - Lisa Johnson

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We love to hear how people are integrating what they learn during the cleanse into their daily lives, post-cleanse - that's totally the point!

We are SO proud of all of you - keep up the great work!

Time for a Fitness Reboot for fall! Here's How to do it..

Hey 5 WAYFIT family - Had a fun summer?!  We hope so!

Now the next question...

Now that we are back from our summer festivities and settling into fall, are you feeling a bit under-motivated to get back into your workout routine as we head into autumn? Whether it be from summer travels or just having had other things to focus on, jumping off the regular workout train is totally normal! - And trust me its OK! We got you and we support you!

Here are four ways that you can help yourself get re-motivated to get back into that solid fitness routine that you know makes you feel GREAT!


A shot of the 5 WAYFIT family post-workout - feeling awesome!

A shot of the 5 WAYFIT family post-workout - feeling awesome!

#1  Enlist a friend!

Workout buddies are so important and they are just FUN to have. Having a friend who loves to sweat and feel great is an awesome motivator and you can help keep each other accountable. We are offering "workout buddy discounts" this session too! Ask any of our trainers about it and how to save on THIS 6-week session!

#2 Buy a new workout outfit (seriously!)

Having the right workout gear that fits perfectly and also makes you feel great when wearing is important to a regular workout routine. Getting new workout clothes is a fun way to motivate and uplift yourself and creates positive feedback loops in your brain. Feeling great in your workout gear is is a must and looking good in it is fun too :)

 
We are seriously motivated by our 80's inspired outfits.. But you may opt for a more modern look ;)

We are seriously motivated by our 80's inspired outfits.. But you may opt for a more modern look ;)

 

#3 Set a goal and then reward yourself for reaching it

Start with small goals and each time you reach one, reward yourself somehow, whether it's with a self love day (like getting a massage or taking a day away from all technology) or going out for a great meal. (#2 can also be used as a reward of course!) This technique works because the brain makes the connection to the external reward that the behavior is worthwhile. 

#4 Track your workouts with an app or create a handwritten log

This helps you actually see your progress and hold you accountable to daily and weekly goals. You can do something simple like start a Facebook group, or look into any of the many apps available that allow you to log your workouts and the various components you want to focus on like calories burned or heart-rate tracking, etc.  Social platforms are great because the community aspect is motivating and also offers a bit of friendly competition!

Most importantly - have FUN with your fitness routine! 5 WAYFIT keep it fun always with the variety, tons of class options to fit your schedule and great trainers who are there for you every day. See you soon in class!

The (fitness) Journey IS The Destination: How self love keeps you committed to your fitness program

Getting Real.

The truth is that staying committed to a fitness routine can be super challenging. Like any dynamic relationship, we all go through the ups and downs of being in a committed to and inspired by our fitness programs and health goals. Sometimes the relationship is totally amazing and we feel positive that we can't live without the fantastic feeling that a great workout and clean diet give us...And then there are times that the will to stick to our fitness goals just isn't there. So what gives?

 
 

Many of our dilemmas with motivation and committment have to do with how we are talking to ourselves and how much love and support we are giving ourselves on a daily basis. it TAKES SOMETHING to stay motivated and positive every day. It takes a lot of self love and self-understanding.  

The fact that we are in this in order to keep our minds and bodies healthy for the long term can be easily forgotten when we only focus on the daily sweat and grind. Being hyper-focused on results, rather than the fitness journey (that is, our DAILY workouts, food choices and attitudes) can actually be less rewarding because we miss out on the smaller daily satisfactions and achievements. Daily praise and self-love keep us motivated. While we rely on our fitness instructors and communities to provide that to us, the most powerful LASTING source of motivation must come from within.  

The ability to access and practice self love and self acceptance are some of the most powerful fitness tools we have.
 
 

Here are three steps you can take to help rekindle the self love flame:

1) A helpful starting place it to get honest with yourself about where you are at (with your fitness) and what you need to do to change. 

2) Loving your body and yourself as you are NOW, teaches you to love your body and your self at any stage, any shape.

3) Learn to separate your identity and ability to love and accept yourself from the state of your fitness. This may seem counter intuitive because having our ego invested in looking and feeling good can be a big motivator, But - Working out and eating right become much more fun when you don't feel like you have to do it in order to love yourself and be loved by others.


Its the journey not the destination. Fitness is an every-day committment and love affair <3

Loving your body along the way will do wonders!

Ridiculously good GF Vegan Banana Almond Muffins!

 
 

Work Hard. Play Hard. Eat Baked Goods (really!)

Here is a fabulous healthy MUFFIN recipe that is a real game changer for baked goods. If anyone ever told you you can't have a super healthy diet AND eat baked goods was just plain wrong (thank goodness!) This recipe for Gluten-free Vegan Banana Almond Meal Muffins is off the charts! These tasty muffins are also low in sugar and are oil-free. They make a great pre-morning workout meals, a snack mid-day, or an after-dinner treat.

We truly don't have to give up the things we love to eat in order to have a balanced diet - What DO need to do is learn how to create healthier alternatives and substitutes that make the things we love better for us and yet still enjoyable. After all, Life is ALL about BALANCE! 

Here is a highly recommended recipe from a blog I love, The Minimalist Baker. Her blog is another great resource for healthy recipes and substitution options.

Ingredients:

  • 2 flax eggs or sub 2 small eggs

  • 2 medium ripe bananas

  • 3 Tbsp agave nectar, maple syrup or honey if not vegan

  • 3 Tbsp unsweetened vanilla or plain almond milk

  • 1 tsp pure vanilla extract

  • 1 tsp baking powder

  • 1 cup almond meal (ground from raw almonds - not almond flour or pre-ground store-bought)

  • 1/2 cup + 2 Tbsp oat flour (ground from GF oats)

  • Optional toppings: chopped nuts, rolled oats, crumb topping

 
 

Instructions:

  1. Preheat oven to 350 degrees F and line a muffin tin with 8 paper liners.

  2. In a large bowl, prepare flax egg by mixing flaxseed + water and letting rest for a few minutes.

  3. Next add bananas and mash. Add agave, baking powder, vanilla, almond milk and stir.

  4. Add almond meal and oat flour and stir once more. Taste to see if it needs more sweetener. I added a touch more because I prefer sweeter muffins.

  5. Bake for 25-34 minutes or until a toothpick inserted into the center comes out clean and they become somewhat firm to the touch with a little give.

  6. Remove and let rest in pan for 5 minutes. Then cool completely on a cooling rack. They can be tender when they're warm.

  7. Store in an airtight container or covered with plastic wrap for several days. Freeze for longer storage.

**Nutrition Information (Nutrition information is a rough estimate for 1 muffin) -Serving size: 1 muffin. |  Calories: 158 Fat: 7g Carbohydrates: 21g Sugar: 10g Fiber: 3.7g Protein: 4.5g

**Nutrition Information (Nutrition information is a rough estimate for 1 muffin) -Serving size: 1 muffin. |  Calories: 158 Fat: 7g Carbohydrates: 21g Sugar: 10g Fiber: 3.7g Protein: 4.5g

 

Let us know if you enjoy these healthy goodies as much as we do! We love to share healthy recipes with our 5 WAYFIT Community because we love sharing the joy of tasty healthy recipes that fuel us for our day and our workout AND taste great!

Feel free to send us YOUR favorite recipes and maybe we will feature one of them next time!

 

5 Post-Workout Tips to help you get the most from your sweat session!

Getting a great workout usually leaves you feeling amazing afterward, with your serotonin levels boosted and the body in that more relaxed happy state. We focus a lot on what we do during the workout, how many reps how long, how fast... but sometimes we forget about what we do and how we treat out bodies AFTER our workout! What we do with the rest of our day, before and after out workout, is also very important. 

Here are five post-workout tips that will help your body recover optimally and keep you feeling good for the rest of your day.

 
 

1) Replenish potassium levels

Eating potassium-rich foods after your workout is a great way to replenish the natural potassium levels that get zapped in your body during a workout. Potassium is a key mineral which plays a role in muscular energy. Bananas and mashed potatoes are both great sources of potassium, and bananas can easily be thrown in a post-workout smoothie!

2) Stretch

It cant be overemphasized, your muscles need a good cool down and stretch after being worked. It is essential to stretch out after you workout and can help prevent injury. Flexibility also helps you build more muscle by extending your range. Plus, it feels SO GOOD!

3)  Do an active recovery on an off-day

On your rest days, or perhaps a day that you are just feeling extra sore or tired, do a light active recovery workout like alight bike ride, a walk, or an easy swim.

4)  Eat protein

Post-workout protein is vital, especially if you haven't eaten anything for hours.  Muscle protein breaks down during exercise and undergoes repair during post-workout recovery. In addition, the synthesizing of new muscle fibers occurs between workout sessions. Directly following a workout, your muscles are primed to begin the repair process and to incorporate amino acids into new muscle fibers.  We love making post-workout smoothies with a high quality protein powder. Eggs are a small amount of lean animal protein are also good options.  

5)  Hydrate with coconut water or an electrolyte drink

This is a great tip especially if your workout was longer than average on a given day, or particularly grueling. Electrolyte replacement is important, and since you probably consume water during your workout, following up with one of these two options is beneficial (and tasty!)


Keep up the good work and see you soon at  

5 WAYFIT!

 

5 active Weekend Warrior vacations to do before the end of summer

Looking for ways to get that summer vacation fix but don't have any vacation time left?

Here are 5 awesome #weekenwarrior trips that can be done in a weekend AND are full of opportunities to be active outside. For those of us who love vacation time and proper R&R but also like to get out there and PLAY, these are weekend jaunts you should consider checking out!

Weekend Warrior Disclaimer: These 5 trips are manageable weekend trip to those who live in the Santa Barbara/Southern California area. We know that our 5 WAYFIT community extends around the country and we love that(!) If you are one of those who aren't in the Socal area, take note of these 5 recommendations anyway because they make for fabulous longer vacations too!


1) Camp at Davy Brown Campground and do the hike that leaves right from the campground!

Head out of Santa Barbara heading north, take the 154 to Happy Canyon and take it all the way to to Davy Brown Campground (Get specific directions from an actual map). There you will find spacious campground for frisbee and campsite games, as well as a trail head that takes you through the canyon. You will follow the creek most of the way, but don't expect much water. (Make sure to get the required Adventure Pass before you go!)

2) Big Sur - Plaskett Creek

You can try to get a campsite here (which can be tough mid-summer) or just park for the day in the day-long parking lot and play on the grass and in the beach below. A short trail takes you down to the beach which is vast and spacious. There is plenty of room for beach games, jogging, yoga, etc and of course, SURF if you're a surfer. The waves and current are usually strong here so only experienced surfers here most days. I have seen people out on a SUP but only only very calm days ;)

3) Do a day trip out to Matillija Hot Springs in Ojai

Ok so this one is a bit more on the R&R side - but included here because hot springs are known to be nourishing to the body and soul. You may not be swimming laps in these pools, but being in them can be very regenerative. These hot springs were closed down for a few years for restoration - but the newly restored hot springs have now had a change to rehabilitate and were taken over by property managers who care deeply about the land and its preservation. The Matillija Hot Springs have re-opened, and there is now a fee associated with entry which goes toward continued preservation of the area. To get a workout in, you can hike the trail at the end of Matillija Canyon Road and then hit the hot springs on your way back toward Santa Barbara. 

4) A bike ride through wine country.. then celebrate accordingly :)

In Santa Barbara, we are lucky to have wine country in our backyard. Drive over the 154 and you are in the heart of Santa Ynez and Los Olivos wine country. Strap bikes on the back of your car and tour around this lovely area on your bike and once you get thirsty enough (haha) hop off at Los Olivos and take your pick from any one of the may wineries to choose from!

5)  Mammoth lakes Trails

A bit further away (you'll definitely want to head out of town Friday morning for this one) the Mammoth area is gorgeous in the summer time with ample hiking trails to choose from! If you hike far enough, you may even find some water.

We hope these suggestions are useful to you and they help inspire your next quick weekend trips. All of the above locations provide ample opportunity to stay active and have a blast while getting that sense of rest and rejuvenation that vacations give us.

When you get back, we will see you in class at 5 WAYFIT!

 

Recommended Recipe! Raw Vegan Donut Holes (YES!)

Raw Vegan Donut Holes. Yep you read that right. Donuts!

This probably caught your eye either because you love donuts OR because you are wondering why 5 WAYFIT, an fitness and healthy living program would advertise a donut recipe! But THESE "donuts" are, as the name explains, raw and vegan - and they aren't really donuts at all, at least not the kind of donut you may be familiar with. These tasty donut holes are a scrumptious and nutrition-packed snack that are easy to make and a total crowd pleaser. This is a healthy desert you can feel good about and they are are really yummy too!

This recipe appeared originally on the Karma Chow website. Melissa Costello, owner of Karma Chow is our partner in the 5 WAYFOOD program and we LOVE all that Melissa brings to 5 WAYFIT members through her knowledgable background in nutrition, eating psychology and health coaching.


Donuts are an American favorite, but unfortunately they are loaded with sugar and fat. An evil combination when it comes to your health. These delicious donut holes are raw, vegan and delicious. Made with cashews and walnuts as a base, they are great for your brain, as well as providing sustained energy. I sometimes use different combinations of nuts, for different flavor, so get creative!

Ingredients & instructions

  • 1-1/2 cups cashews
  • 1/2 cup walnuts
  • 1/4 cup shredded coconut
  • 1/2 teaspoon sea salt
  • 5 dates, pitted
  • 1/4 c. grade B maple syrup or brown rice syrup
  • 1 teaspoon cinnamon
  • 1/4 teaspoon freshly grated nutmeg
  • 1 teaspoon vanilla extract

In a food processor cup fitted with the s-blade, grind the cashews, walnuts, coconut and sea salt to a crumbly consistency but leaving some chunks of nuts.

Add in remaining ingredients and process until the mixture forms into a sticky dough. Remove lid and scrape out into a bowl. Roll into small truffle size balls and roll in cinnamon or shredded coconut. Store in refrigerator.

 

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And thats it! These tasty healthy treats are easy to make! All you need is a food processor to do the work for you (which, by the way, is a great kitchen appliance to have for making TONS of other easy healthy recipes - highly recommended!)

 

These raw vegan donut holes make a great snack or desert. They are also easily adaptable; you can create variations by adding in different nuts or dried fruit of your choice, as well as superfoods like cocoa or chia seeds. But for the real "donut" feel, this recipe is where its at :) We recommend trying this recipe first to get the hang of it before branching out.


Enjoy! And special thanks to Melissa at Karma Chow for creating this awesome recipe!

 

The Transformation Challenge is in full swing!

Hi guys! We wanted to give you a short RECAP of all the details for the Transformation Challenge that is happening NOW!

So far, so Awesome!  Find out why:

The TransformationChallenge is ON and we are already so inspired by everyone who has signed up and committed - that is the hardest step! We are loving these summer vibes, beach days, long daylight hours and...great workouts. Summer is a great time to challenge yourself because it seems that everyone just has more energy and motivation. We are challenging everyone who is part of this Challenge to really capitalize on that extra energy and daylight and push themselves and each other to the next level of their own personal fitness.

We are hearing a lot of great feedback about how people are taking advantage of all that we are offering participants of this 6 week Challenge. Its already way more that just workout routine, it is an opportunity to really transform your mind, body and lifestyle. True change is a matter of good habits, moderation, and commitment to YOURSELF! At 5 WAYFIT, are not just motivating you to work out, we are offering you an opportunity to look at all aspects of your wellness, including nutrition, meal planning and fostering community.

So the Transformation Challenge has begun and we are almost 10 days in! In case any of you still want to jump in, we DO want you to join TODAY! We have made it super easy for you guys by creating a landing page just for registration. Visit the site below to sign up now:

www.5wayfitchallenge.com

The Challenge began July 2nd and runs through August 13th, it is a full six week program that we designed to give you community, accountability and tons of fitness tools and resources to succeed and meet your goals. There's is no better time, than today, than right now.

Before the program began, we hosted an info night at The Narrative Loft in Santa Barbara where everyone interested got to ask all their questions and we got to spill the beans about all the awesome components of this 6 week Transformation Challenge Program. 

Here's a little recap of each of the things we are offering during this 6 week program:

  • FREE Saturday workouts with Sweat Outdoors (8:30am) and Yasa Yoga at 9:30am
  • Meal Planning (as Mark from Nutrishop reminded us, people pay hundred of dollars for this service and we are offering it to you at a fraction of that cost as part of this program)
  • Access to our closed Facebook group where we will post recipes, workouts, menu planning and offer support
  • Team shirt (who doesn't love that?!)
  • FREE body analysis at Nurtishop (which usually cost $50 per analysis) 
  • We did our first weigh-ins on day one, and our second set of weigh-ins are coming right up in a few more days. We also do a final weigh-in at the end of the 6 weeks. Oh, and YES we will have winner, and the prizes are awesome! :)
  • If you don't live in Santa Barbara, you can totally be part of the Transformation Challenge, you just need to find a Nutrishop near you and sign up there.  Your workouts and meal plans will be posted on the Facebook group!

$29 to non members, free to 5WAYFIT and Sweat Outdoors members.

If you are not a member but want to sign up, you can do so at any time during the challenge, AND if you do, we will APPLY the sign up fee AND offer you A 15% discount on your membership.

We challenge you join the 6-Week Body Transformation Challenge!

Sometimes even the most dedicated athletes can hit plateaus in their physical and mental fitness. Falling into periods of stagnancy happens, but instead of judging ourselves or viewing these times as negative or counter-productive, we can choose to take a different perspective: Use the plateau as a jumping off point!

Moments like these are the best times to dig in and step it up to go to the next level in your fitness and well being. That inner voice is asking you to challenge yourself!

In the spirit of leveling-up, 5 WAYFIT is challenging YOU to join our upcoming 6-week Body Transformation Challenge!  We partnered with NutriShop on this one and are offering a full SIX WEEK 5 WAYFIT Transformation Challenge session for only $29 to non-members! This is a very special one-time offer for our community to get involved and get fit for summer! 

 
 

The 6-Week Body Transformation Challenge is open to everyone (members and non-members alike). So rally your family and friends to get on board as we take on the Transformation Challenge together, as a community!

The Challenge starts July 2nd and goes through August 13th!

Join 5 WAYFIT and NutriShop for FREE Saturday bootcamp workouts, yoga, meal plans, discounts and more -  At $29 you can't afford not to! We challenge you to challenge yourself to transform your  body and your life!  We are doing this together!  

The Challenge also includes these awesome BONUSES:

  • 15% off all Nutrishop purchases
  • 15% off ANY 5WAYFIT membership
  • FREE body analysis 
  • Team shirt
  • The chance to win amazing prizes!!

For more info and to ask any questions you may have, Come to the Informational Meeting on Wednesday July 29th @ 7:30pm at  The Narrative Loft: 1 N. Calle Cesar Chavez #240

To Cleanse or Not to Cleanse...

To Cleanse or Not to Cleanse...

The words detox and cleanse can definitely create negative feelings when people hear them. Why? Because most cleanses and detoxes tend to be based around starvation and/or drinking some concoction, while you go without food for days. No wonder people shy away from them. Who wants to starve??? I know I don’t!

 

These types of cleanses can be beneficial in many ways, but not for sustainable long-term change. Just like dieting. They starve your body of nutrients, which can be helpful in the detoxification process, but not necessarily good for your metabolism, adrenals or hormones.

 

What usually seems to happen, is that people come off these detoxes and go right back to their old habits. Sometimes they may even go off the deep end and eat “bad” foods that they weren’t eating prior to cleansing.  The reason is that, most cleanses do not set you up with the proper tools on how to live a healthy lifestyle moving forward.

 

Cleansing is important to do a couple times a year to give your body a break. Over time our bodies can get gunked up with toxins from the food we eat, the air we breathe, and possibly even the water we drink. If you are someone who eats processed, convenience foods daily, drinks coffee, eats sugar, indulges in social or daily consumption of alcohol, drinks water out of plastic bottles, or tap water and eats out more than 3 times per week, then you are an awesome candidate for a cleanse. Which is 99% of the US population.

 

Your body is a miraculous machine, but if you don’t take care of it, it will start to slow down and eventually shut down. Even if you consider yourself to be a healthy eater, chances are your body still needs a bit of support.

 

The Power of Food-Based Cleansing

The reason why I believe in food to cleanse the body, versus juice, supplements or powders and potions, is because it teaches you HOW to eat, and you get to know what it really feels like to be satisfied by eating less food, with higher nutrient content than you may be used to. The nutrient density of unprocessed, whole foods will keep you satisfied more than you may have ever felt before. You start to tune into the needs of your body to find what works for YOU. 

 

Removing Slow Poisons

Most people will resist doing a cleanse because they have to give up some of their favorite things like, coffee or sugar. These two very-addictive substances will wreak havoc in your system over time, and create a tremendous amount of stress on the endocrine system, which is responsible for balancing your hormones. Not to mention what they both do to your blood sugar on a daily basis. 

Ultimately, it would be awesome for you to cut them totally out of your life, so you can feel what it’s like to tap into your own natural energy. But, even if you can only do it for 10 days, that’s a start. I always say that any food or drink you give up that creates nausea, headaches, and serious detox effects cannot be good for you, so why would you continue to poison yourself?

 

If you are not ready to cleanse but want feel healthier, here are a few suggestions you can include in your daily life to support your body:

1.     Eat a raw, leafy green salad every day

2.     Drink a ½ ounce of water for every 1 pound of bodyweight

3.     Limit caffeine intake to 1x per day and opt for gentler sources like green tea or matcha

4.     Cut out refined, processed white sugars and all artificial sweeteners

5.     Get at least 7-9 hours of sleep per night

6.     Move your body for at least 30 minutes every day.

7.     Manage stress by including yoga, meditation or deep-breathing into your daily life.

 

Check out what some 5 WayFit Participants experienced after doing the Karma Chow Clean Body, Clean Mind 10-Day Food-based Detox:

"Thank you Melissa! Your program faces the emotional and stress components of nutrition. I will continue on healthy eating. Why go back to all our bad habits? I lost 5 pounds, sleep better and don't crave sugar anymore."

 

"I have not fallen off the wagon, I have stayed strong and learned a lot along the way."

 

"Honestly I was very nervous when I started thinking 10 days was a long time but you're right 10 days was not long at all. This was a good life lesson in terms of eating healthy & making better choices."

 

"This has been an amazing 9 days - I've learned so much and I know with a solid commitment on my part I can continue to keep clean eating a priority."

 

"Can't believe it is officially day 10 tomorrow! I have stayed so committed I am so proud of myself. I feel like I broke up with my horrible ex "coffee"  and I'm living the heck out of my life with out him. Thanks for all the support!"

 

"I just got off the scale at Nutrishop and I lost 8 pounds just in the 10 days, and I have new tools to boot!!!"

Meet the 5 WayFit Trainers!

We LOVE our 5 WAYFIT Trainers! 

Our team is here to support and motivate you every day.

 

Emma

 

 

Emma!

Emma!

 

Emma received her B.S. in Exercise Science with an emphasis in Health and Fitness from Grand Valley State University. She is a certified SPINNING® instructor and is studying with the Institute for Integrative Nutrition to become a certified Holistic Health Coach. She strongly believes that a healthy lifestyle is one of the most important gifts we can give ourselves. By working with clients towards desired health and lifestyle goals, she is able to support, motivate, and encourage them to live a life of true health and happiness.

 
Jessie!

Jessie!

 

Jessie

Jessie's current top five favorite things are: Soccer, burritos, delightfully weird friends, singing at the top of my lungs, and soccer. She is a Certified Strength and Conditioning Specialist and LOVES sports! She believes that exercise should be fun and that you don't have to be an 'athlete' to enjoy playing. When she grows up, She wants to be a professional soccer player. 

 

Lauren

Lauren!

Lauren!

 

Lauren has been teaching group fitness classes since 2013. She fell in love with Cardio Kickboxing when she moved to Santa Barbara in 2009 and that love grew into a passion. She now teaches TurboKick, PiYo, Kickboxing with Bags, and Insanity. She has been a dancer her whole life, so being active is important to her, as is connecting with people in a positive and engaging environment.

 
Stephanie!

Stephanie!

 

Stephanie

Stephanie received her BA in Sociology from UC Santa Barbara. She is a nationally recognized ACSM Certified Personal Trainer and a Certified Schwinn Indoor Cycling Instructor. 

Stephanie is dedicated and excited to motivate, educate and encourage individuals to achieve their strongest selves while providing them with an exceptional experience in their health and fitness journey. 

 
Mellissa Costello

Mellissa Costello

 

Melissa

Melissa Costello is an author, Certified Nutritionist and Transformational Eating Coach. She is committed to supporting and empowering women to experience true freedom with food and their bodies while living an inspired life. Her specialized and integrative coaching techniques allow for long-term, sustainable change.

 

Kayla

Kayla Johnson, owner, 5 WAYFIT | "Our approach to fitness starts with balance."  

Kayla Johnson, owner, 5 WAYFIT | "Our approach to fitness starts with balance."  

 

Beginning with a disciplined dance background, Kayla Johnson has held wellness, health, and leadership at the center point of her life. For the past 22 years, her dedication to achieving her own personal fitness goals has given her the desire and fortitude to help others attain theirs.  As a busy mother of three, Kayla understands that finding balance can be tricky.  She works hard to help her clients achieve this balance, a tool that has become the foundation of 5 WAYFIT.

Kayla wanted to create a program that encompasses many different forms of fitness, balanced with the right nutrition.  5 WAYFIT offers people the opportunity to customize their fitness program to achieve fitness aptitude and ability, promoting long term permanent results. A NASM Certified personal trainer, Kayla’s experiences range from coaching professional athletes, one on one personal training, group training, instructing popular group exercise classes, to running departments of high volume national fitness chains.  

Cardio Kickboxing

IF YOU LOVE WORKING OUT TO GREAT MUSIC, AND LIKE THE CHALLENGE OF A fast paced kickboxing-inspired workout - YOU WILL LOVE cardio kickboxing! 

Our Cardio Kickboxing class is one of the best ways to get your heart pumping in a dynamic way that will give you an awesome cardio workout. This is a class that never gets old because there is always room for modifications to make it easier.. or much harder! We love that. Each class, we build up multiple movement sequences, giving your brain and your body a great workout and making time fly - really! 

...And who doesn't love to tap into their inner boxer? Here is your chance to sweat through some of that extra aggression and energy in a healthy and engaging way!


WORKING WITH BASIC COORDINATION AND RHYTHM, CARDIO KICKBOXING TAKES YOU THROUGH A ONE-HOUR FULL-BODY WORKOUT THAT IS JUST SIMPLY FUN!!

Come join us for Cardio Kickboxing @ the Adderley School studio, Thursday evenings, 6:30-7:30PM AND Fridays 9:00-10:00AM.

 
 

A sweaty Mothers Day to remember!

Our FREE Mother's Day workout hosted by Lululemon was a total blast!

 
 

Over 70 people showed up in De La Guerra Plaza in downtown Santa Barbara for a super fun sweaty workout this past Sunday!

We sweated, we celebrated, and then...some of us shopped! Thanks to our host, Lululemon, Sunday's workout participants also got to enjoy a discount if they shopped at Lululemon that day. Needless to say, some of our mothers got  really great Mother's Day gifts :)

 
 

We had many family members come and work out together, and people of all levels, ages, and experience levels.

 

Most participants were 5 WAYFIT Members, but we definitely got to meet some people who were working out with us for the first time - which was awesome! Thanks for taking a chance and trying something NEW!

A special Thank You to our DJ Mike Edwards for the jams that kept us pumped up for the whole workout, and to Outer Aisle for bringing beverages and amazing healthy snacks! (cauliflower crust pizzas - YUM!)

Being active together is what its all about! It was so awesome to see so many of you come out and have fun working out under the sun on a beautiful Mother's Day morning. We created a custom outdoor bootcamp-style workout for this event, complete with partner moves and team challenges....all to the beat of DJ Mike's beats.

 

The 5 WAYFIT program is meant to be diverse, fresh and always FUN. The reason we offer so many different types of classes is because we love to celebrate how many different kinds of fitness programs there are available in Santa Barbara and what each has to offer!

We love nothing more than to see our community coming together to have fun and get sweaty! 

 
 

Thanks again for making this Mother's Day great! See you soon!