Happy Wednesday from Provence! I’m so excited to share another post with you as a part of my summer Wellness Series. I’m constantly traveling and can’t always rely on a hotel gym or workout class to stay in shape, so I need a routine that I can do anywhere with minimal to no equipment. I’ve partnered with my trainer Peter Deacy of Malibu Fit Concierge to share a quick, easy 30 minute workout you can literally do anywhere in the world – at home, in your backyard, or in a hotel room! I used to think that I had to be drenched in sweat and feel like I was “dying” at the end of a workout to see results. I still loooove and crave a good sweat sesh, but understand that you don’t have to “kill yourself” in order to have an effective workout! I’ve found that it’s the combination of food (more on that later) and doing a mixture of HIIT (I love Barry’s Bootcamp or this workout), yoga, pilates and LIT (walking, biking, or hiking) that help me to look and feel my best. It’s not always easy to get up and workout, BUT the three things that do help me are…having a cute workout outfit laid out right next to my bed in the AM that I can throw on and run out the door in (seriously though!), knowing that the mental benefits I get from a workout far outweigh the physical (did you know that the right combination of exercise can balance out your hormones which in turn boosts and levels your mood? I personally get soooo cranky if I haven’t worked out in 2+ days. You can read more about the correlation between hormones and exercise here – super fascinating!), and last but not least – knowing that I have a quick routine like this that I can reference anytime, anywhere. I hope you love the video and please feel free to reach out if there’s a particular topic you’re interested in having me highlight during this series. Be sure to shop my favorite workout clothes below (like these leggings, this tank, this bra, and these sneakers.) AND don’t forget to enter this week’s giveaway which is a $500 gift card to LuluLemon for you and a friend! To enter, sign up for my newsletter, watch the video, and comment below saying “Signed up.” For an extra entry, leave a comment saying “Signed up” and tag the friend you’d share the gift card with on this Instagram picture. I’ll announce the winners on Friday – good luck!
I savor nights at home where I get to relax, unwind and have quality “me” time. I wanted to share a few of my nighttime rituals with you (some of which I’ve shared on my instastory!) A few nights a week, I light a big bundle of sage and leave it burning in a dish on my kitchen counter or nightstand. You can pick up sage at your local health food store or order it here. Sage cleanses the air and smells heavenly. It has a very deep, rich, earthy scent and leaves me feeling incredibly calm. There’s a ton of information about sage out there which further explains how to use it and it’s benefits. It’s particularly great for when you move into a new home, go through a breakup or after you get sick! While my sage is burning, I like to make myself a warm turmeric almond milk latte. I heat up almond milk on the stove with a bit of this powder – and wallah – I have a delicious golden milk concoction that I can sip on while I read, journal, or take a bath. Turmeric is an anti inflammatory so I try and incorporate it into my diet whenever I can (it’s also yummy sprinkled on chicken tenders, fish, and homemade sweet potato fries.) When it comes to reading – I rotate between cheesy romantic novels, self help books and biographies about inspiring women. It just depends on what mood I’m in! You can find some of my favorite books here. When it comes to journaling, truth be told I used to make fun of this guy I dated for journaling… and now feel terrible because it’s actually super therapeutic!!! I’ll journal about everything from things I’m grateful for, to things I’m annoyed about, to goals or dreams I have. I LOVE these journals! Bath time is the best time and I try to take one at least twice a week. I soak for 20 minutes in an epsom salt bath (which detoxifies, helps sore muscles, and is a great source of magnesium.) During that time, I put on a clay face mask. This week’s giveaway is $500 worth of my favorite Caudalie skincare products (including their new Vinoperfect Essence and face mask!) To enter, simply sign up for my newsletter, and comment below telling me “Signed up.” I’ll announce the winner on Friday – good luck :)
Growing up, I was never a huge fan of breakfast. I’m not a morning person so I would sleep in as late as possible, throw clothes on, and run out the door to make it to school or work. I would always feel groggy, lethargic and a bit moody despite getting that extra hour of sleep. Slowly, but surely, I started to learn about nutrition, and how food effects everything – from your skin, to your mood, energy levels, and brain function… I feel so grateful to have connected with celebrity nutritionist Kelly LeVeque (who counts everyone from Chelsea Handler to Jessica Alba and Molly Sims as her clients.) She taught me soooo much about food – and how powerful the right food can be. She has an incredible background in cancer research and I love her balanced, well rounded approach. She does not believe in starving yourself and has created a simple, easy to remember formula called the “FAB 4” which encompasses the 4 types of food you should incorporate into every meal (fat, fiber, greens, and protein.) I’ve had my fair share of smoothies over the years, and before I knew about the FAB 4 – I was ordering ginormous, sugary, high calorie smoothies that left me hungry right after consumption. Now that I know about FAB 4, what foods work for my body (this took a lot of experimenting) and what flavors I like – I’ve created a go-to smoothie recipe that leaves me feeling satisfied, full and nourished for hours. After I drink this smoothie in the morning, I feel clear headed, energized, and ready to take on the day. Watch my video to see exactly how I make my FAB 4 smoothie and learn about Kelly’s new protein powder (with zero additives yay!) and book. Sign up for my newsletter and leave a comment below saying “Signed up!” for a chance to win a copy of Kelly’s book and some of my favorite wellness goodies ;)
Smoothie Bowl Recipe:
1 cup Almond Milk (I like the Malk brand since it has zero additives)
1/2 cup Ice
1 tablespoon FIBER (I love flax or chia)
1 scoop PROTEIN (Hemp is great if you don’t mind the taste, but I like this one)
1 scoop GREENS (I like this powder or fresh spinach)
Up to 2 tablespoons FAT (I like this almond butter since it’s made without added oil, sugar or salt)
1 scoop Collagen (I use this one for glowing skin)
1/2 cup Berries (FYI more berries than this were used in the making of this video to give it that pretty pink color ;))
Toppings: Hemp seeds, Cacao nibs, Berries, Coconut flakes, Yogurt
Additional items you can add into to your smoothie: Ionic minerals, Ashwaghanda, or Matcha
Every summer, my girlfriends and I head to our friend Tammi’s house for a week of fun in the sun. We pamper ourselves and do at home mani/pedis and face masks, we cook vegan food and cut out the booze, we do yoga and pilates, we read gossip magazines and watch trashy reality TV shows, and we stay up making mood boards and catching up on life. It’s so nice to get away, detox, and unwind. As a part of my weekly summer wellness series, I wanted to share how you can create your own healthy girls spa getaway.
For food – we like to make smoothies in the morning, followed by fresh green juice (from Whole Foods) and a simple salad at lunch. We sip on decaffeinated liver detox (add a few drops of Stevia and cinnamon for flavor) or blood purifier tea (add olive oil and Tamari to make it taste like a broth) throughout the day, and at night roast veggies and puree them into a creamy summer soup (sans the cream!) Our summer soup is the easiest thing to make – we pick 1 to 2 veggies (think zucchini + leek + basil, butternut squash, or carrot + ginger) and roast them at 350′ for 30 minutes, then puree them in the Vitamix with a tablespoon of olive oil and 1 to 2 cups of water depending on how many people are there. Top with Himalayan salt and a teaspoon of olive oil. You’ll be shocked that these soups taste as delicious as they do. Of course, there are so many other healthy vegan recipes you can make like pesto zucchini noodles (and so many other recipe options in general that aren’t vegan!), but we like to do a more liquid based cleanse so we leave feeling more refreshed than when we came. (If you’re craving a treat – make our ginger lemon slushees (1 clove of ginger, 2 cups water, 1 cup ice, and 1 cup of lemon juice in Vitamix) or this yummy avocado cacao mousse.) The ginger lemon slushees are to-die-for with vodka…just sayin’ ;)
At night, we pop a movie in and make mood boards. To make the mood boards – pick up 15+ magazines, poster boards, glue sticks, glitter pens, sharpies and scissors. Cut out anything that inspires you – from words, to articles, and photos. Create a collage on one side of the board and then on the back, write down your goals and dreams for the coming year. It was sooooo freaky – last year I wrote down this pretty long list of things (some seemed completely unattainable at the time) and I just looked at it – and I achieved 75% of the things I wrote down. The other girls said the same thing!
*To help you create the best girls getaway ever – I am giving away $500 worth of my spa week essentials – from face masks, to sunscreen, nail polish, body oil, and pool toys! To enter the giveaway, simply sign up for my newsletter, follow me on Instagram @kattanita, and leave me a comment below saying “Signed up!” I’ll choose a winner on Friday – good luck!
What does wellness mean to you? To me, wellness means living your best life. This applies to everything from the way you dress, to your home, the food you eat, your self care rituals and the people you surround yourself with. Wellness is not just about a diet or the latest workout to get you bikini ready – rather it’s about creating a lifestyle that helps you look and feel your best from the inside out. Over the past 3 years, I’ve been on my own “wellness” journey of sorts. It started back in 2015 when the hustle/bustle of NYC and my nonstop schedule gave me debilitating stomachaches and left me leaving unsettled and anxious. That experience led me to seek out some of the best doctors, nutritionists, healers, and acupuncturists around the world – which in turn sparked my interest and passion in wellness! Over the past few years I’ve been lucky enough to learn from these experts, try countless stress relieving techniques, test out different diets (everything from paleo, to vegan, gluten free, low carb, and pescatarian) and participate in a variety of workouts (from BBG, to Soul Cycle, boxing, pilates, yoga, and Barry’s.) I’ve gone on wellness retreats everywhere from Costa Rica, to Mexico, Malibu, and Palm Springs, as well as interviewed a number of celebrity chefs, trainers, and teachers (who will be a big part of this series!) Through my Summer Wellness series, I hope to share some of the most relevant things I’ve learned, and inspire you to incorporate them into your daily routine. Look out for my favorite healthy recipes (coming from the girl who used to hate to cooking), workout videos (when you’re pinched for time), travel hacks, decor tips (on how to make your house feel like a sanctuary), tutorials, interviews, and my thoughts on juice cleanses, meditation, crystals, and more. I’m particularly excited to be offering weekly giveaways as a part of the series (things like my favorite travel bag from Meli Melo, to my go-to skincare products, cookbooks, and workout clothes.) Sign up here to enter and feel free to email me or leave me a comment below if there’s a particular topic you want me to talk about in this series! Thank you as always for your support!