The Active Habitat

What to Wear For A Marathon

As Danni and I will finally have completed our first full marathon we have learned a lot of do’s and don’ts when it comes to training. One of the last things I thought was to pay attention to what I’m wearing when running long distances. When I ran half marathons, I would wear whatever I wanted, but when running higher mileage clothes matters. From talking to other running, there is one major rule, do what works best for you!. That being said here are some tips to make sure you consider when picking out running gear.

Know Your Sneaker Type

If you haven’t done so already, go to your nearest athletic store and make sure they measure and if possible test your arch shape. Everyone has different feet and there are running shoes that will best suit the different types. Trust me, once you know what shoe type works for you, you’ll never look back. Also, make sure your current running shoes are still good to run with. Here is an article that will help you figure out if it’s time to replace your running shoe.

Supportive Sports Bra

For girls who have a mid to larger chest, this is important. Not only does it feel uncomfortable when you have a loose sports bra on, but also isn’t good for your body. I always go for thicker straps to make sure there is support.

Breathable Fabrics

This goes from your head to your toes. Stay away from cotton when running. Cotton blend clothes are not as breathable and can hold sweat. Which is not good, since wet clothes can cause chafing. Look for breathable synthetic fabric. This also includes socks. Running for many miles can cause sweaty feet which leads to blisters. There are technical wearing clothes from Nike and Adidas, which can be pricey, but well worth it. Also, it’s important to remember not to cover up too much. It may be cold outside, but your body will eventually warm up and you don’t want to overheat.

Protect Yourself From The Sun

Marathon training requires many hours of outdoor running, which means tons of sun exposure. If you are comfortable wearing a hat while running then this will be the best protection for your face. For me, I never got comfortable running in hats so I just rely on wearing sunglasses and high SPF sunblock. I even re-apply mid-run to make sure I’m protected.

Again it must be stated again, find what works best for you. While most runners will always prefer light-weight running shorts, I prefer tights. For me, I hate being cold and since most runs start early in the morning I prefer to stay warm.

Benefits Of The #NoMakeup Look

Beauty Lifestyle

As a woman, it is part of our natural instinct to want to look put together all the time. One key part of looking flawless is applying makeup on a daily bases. Last year Alicia Keys created a media frenzy when she stopped wearing makeup. Although her reasons were for a social statement, I always wondered what it must feel like not rely on makeup every day.

I have never been someone who packs on makeup daily. I usually use about 6 products. And even with minimal makeup, it still takes time from my mornings. These last few weeks I have been getting up early to go study in the morning. After a few days, I realized I was wasting time putting makeup on rather than just getting out the door. I made a decision to stop wearing makeup for the time being. The first few days, I scared myself every time I looked in the mirror. All I could see was my dark circles and uneven skin. I felt so undone. But after a week my skin started to look fresher and after 2 weeks my skin looked great, that even my boyfriend noticed. No makeup started to make me feel prettier, knowing that wasn’t relying on it to look good. Of course, this is only temporary and I still use makeup for when I have important plans. But wearing no makeup made me love myself more.

I researched the benefits of not wearing makeup and this is what I found (Link):

Help reduce pimples since your pores aren’t clogged with makeup
Clearer skin – makeup messes with natural cell renewal process by leaving reside if not clean properly
Creates less fine lines – with all the touching and pulling of your skin your face will start to show signs of aging
Skin feels healthier – with reduction of breakouts and less maintenance your sill will start to even out and improve your natural glow

– Denise

INSPIRATIONAL WOMEN: Melinda Gates

Career Lifestyle

As the tech world grows faster each year, its surprising to know that women in tech has drop significantly. Only 26% of those graduating with a degree in STEM are women. Why are less women interested in graduating in computer science major when it is such a booming industry? While there are many reason stated in this article news article from the Wired and Times, from a lack of female-friendly environment to gender stereotypes used for recruiting, I believe there are not enough role models being highlighted. For instance, Bill Gates, popularized and praised for his impact in technology, but his wife, Melinda Gates, we hardly hear about. While I understand she didn’t start a billion dollar company, she was one of the first pioneers graduating and going into the computer science.

Learning to code in high school, she vigorously wanted to get a degree in computer science. Melinda earned a bachelor’s degree in computer science from Duke University in 1986. Thirty percent of her graduating class were females (now days one 1 out of five CS graduates are females). The following year got her master degree in business the following year. As she got offers, included her current summer employer IBM, she accepted the job at Microsoft. Knowing this company was something special. She started at Microsoft in 1987 and was one only female out of the 9 MBA graduates entering Microsoft that year. She started out as product manager, developing multimedia and interactive products. And in 9 years managed to work her way up to general manager of information products.

With her strong foundation in the industry, Melinda has become a leading advocates for females in STEM. Since most companies are driven by data, women should play a role in collecting and developing the data. The type of data that makes choices for us and will impact future generations. And she believes without women having a hand in data, we can slow our progress down. Melinda Gates is a wonderful speaker, and change maker, in has made an impact around the world.

sources: here, here, and here.

My Favorite Podcasts

Lifestyle

Lately, I have been listening to podcast when I’m getting ready or while cooking. I typically watch Youtube videos, but I take twice as long to do anything because I’m constantly getting stuck watching the screen. So my new solution is to listen to podcast. There a few that I listen to daily. Here are my favorite podcasts.

When I need some guidance – Super Soul Sunday Oprah

I still mourn the fact Oprah is no longer on TV, I mean who doesn’t! She has an ability to inspire others through her interviews. This is exactly why I love her Super Soul podcast sessions. She interviews an array of people that share their stores or provide new ways of thinking. For example, she had Shonda Rhimes on talking about her year of yes. These interviews really do spark something in me.

The Daily – Get a better understand on current events

I am a big fan of Skim daily, daily news email that provides a snippet on what’s going on in the world. There are times I wish to have a deeper understanding on popular news stories. The Daily by the New York Times is an excellent source for a rooted understanding of trending topics. They have interviews with people who have in-depth information about a particular topic. For example, our current relationship with North Korea, included an interview with someone in the early 2000’s who had a hand in negotiating with the country and how the outcome still impacts us today.

Need to be Entertained – Lore

The Lore podcast is one of my favorites. As a fan of legends and myths, the speaker shares creepy stories from all over the world. Stories can also be from different time periods like the Victorian era, which I personally find fascinating. If I need a break and want something interesting to listen to this is my go to.

Garance Dore Pardon My French – Need to get the creative juice flowing

I am a big fan of Garance Dore blog for many years. I love the way she is honest and relateable in her writing. This also comes through in her podcast. Her podcast includes interviewers from people she admires or even conversations with her team. I love to listen to interior designers, fashion experts, cooks, etc. talk about their passion and what motivates them.

Also if you have any recommendation, I would love to know about them.

-Denise

Three Breakfast Smoothies Before A Workout

Breakfast Recipes

I love a good smoothie, especially before a morning workout or as a “HURRY I need a quick breakfast in the morning. It’s convenient to make (even can be done the night before) and, if done right very filling. This blog post breaks out things to keep in mind when making a smoothie. For breakfast, here should be your three stables: A fat (avocado, nut butter, or seeds) to keep you satiated as it digest slower, A fruit for nutrition and to give you energy, and protein, if it is before/after a workout, to assist with muscle repair. Here are three go-to breakfast smoothies to start your day right.

1. Chunky Monkey Protein Smoothie

1 banana (better if frozen)
1 teaspoon of flax seed
1/2 teaspoon of cocoa powder
1 tablespoon of peanut butter
1/4 cup of protein powder (16g. of protein)
1 cup of almond milk

2. OJ Tropical Smoothie

1 medium orange
1/2 cup of strawberries (4oz)
half of an avocado
1/4 cup of protein powder (16g. of protein)
4 oz coconut water
2 ice cube

3. Morning Superfood Smoothie Bowl

1/4 cup of oatmeal
1/2 cup of mix berries
1 teaspoon of hemp protein
1/2 teaspoon of chai seed
1 cup of almond milk
1 tablespoon of peanut butter

A Night Routine for a Successful Morning

Lifestyle Self Improvement

Purchase this image at http://www.stocksy.com/798064

After reading book The Will Power Instinct by Kelly McGonigal Ph.D. I began rethinking how to reduce unwanted decisions in the morning, for a firmer grasp of my willpower. We all have limited cognitive fuel and every time we make a decision, big or small, we use up our powerful cognitive fuel and prevent us to stay committed to our goals. In order maximize this cognitive fuel, having a successful night routine is vital for the next day. Here are a few things to consider to incorporate in your night routine for a successful morning.

Start on Sunday Night– An efficient week, starts by organizing and preparing on Sundays. Not only noting any errands for the week ahead, but making small decisions. Decisions that will free up energy the next days. Here are a few things to decide on Sunday:

1. Plan clothing for the week

2. Workout schedules or classes to attend

3. Groceries and weekly meal ideas

Meal prep the night before – A great way to sticking to a healthy diet is setting aside your meals and snacks the night before. This makes decisions of what to eat easier and set asides those unwanted cravings. Also having food ready helps us get out of the door faster.

Layout What You’ll Need – Best way to ensure your start your morning right and on time, is to reduce as many task in the morning. Layout anything you’ll need in the morning from vitamins to what you’ll be wearing. Those few minutes add up and running late should never be an excuse.

A Clean Space – Getting in the habit of just picking up clothes, washing dishes, and a bit of tiding up leads to reducing time in the morning. I find that if I just pick up 10 items at night, my house already starts to look a lot more organize….and in turn make my life starts to feel more organize.

Unplug and Relax – Learning to unplug and relax at night is a struggle to most people, especially for myself. But having a good nights rest, in turns leads to better and healthier decisions in the morning…and the other benefits of sleep. So turn off any screens (TV, phones, computers, etc.) thirty minutes before bed and choose to read or mediate. Putting your mind and body at ease and raising the melatonin levels in your body for a deeper sleep.

Panama & Cuba Trip Part 2

Latin America Travel

After having an amazing time in Panama City (read part one of the Panama trip) I felt like our trip was starting off on the right foot. We had booked a 8 day tour in Cuba. I didn’t know what to expect from Cuba At arrival we were a bit fearful, since the recent laws stricken Cuba visits. But it appeared to only be media hype and not an actual threat.

The only thing I knew of Cuba was the images of vintage cars and bit of the communist history, so I was excited to see what the real Cuba was like. The tour took us to 3 main cities in Cuba, Havana, Trinidad, and Viñales.

Havana

Havana is exactly what you imagine it to be. There are so many beautiful old buildings and vintage cars that transport you back in time. You can feel the vibrancy of the city as you walk through old Havana. The tour started and ended in Havana, but I wished we had booked a few more extra days here. As soon as we dropped off our bags we hit the streets to explore. I was in awe of how colorful the streets were. At night we met our tour group at a rooftop bar. For those who are visiting, it is best to research or ask where to eat. Many of the great bars and restaurants are located on rooftops, not seen from street level.

The last night in Havana we got to see a performance at the Gran Teatro de La Habana. The building itself was striking and very well preserved. Also if you are planing on late night partying, Old Havana bars close early, so you need to make the trek to New Havana. There are also hotels, like Saratoga Havana, with amazing views to get a few drinks and enjoy a lunch. Just FYI there are government owned hotels, therefore banned by the US government to visit, but again it is cash only.

Cienfuegos Via Bay of Pigs

For the first official day, we headed south to Cienfegos. We stopped for lunch at Bay of the Pigs for snorkeling and lunch. This is a perfect place to swim and see the ocean wildlife. We only had a chance to enjoy the city of Cienfegos for the afternoon. The city was built by French colonist, which is represented in the architecture. The best place to grab drinks is Palacio de Valle, an Arabic inspired palace.

Trinidad

We spent the next 2.5 days in Trinidad, Cuba, known for its colonial old town with cobblestone streets. The number one thing to do here is strolling through the Plaza Mayor and explore the colorful streets. Trinidad has lots to offer from nature to nightlife. For a quick guide:

Nightlife – there are tons of bars, but there are 2 most popular places to go. First, Isco Ayala, a club in a real cave! It opens around 10 pm and can get pretty crowded. For salsa dancing head to Casa De Musica, located in the main square. This is where the young and old go for some drinks and dancing. Or if you are not a great salsa dancer you can just sit and watch on the steps.

Nature – Book a hike to the nearby waterfalls. Because the vegetation isn’t so abundant, compared to Panama, I wasn’t expecting a big waterfall. Boy was I wrong! The waterfall was amazing and even had caves you can swim in. There is also a beach near the town, Playa Ancon. They have lounge chairs that are first come. My friends and I laid under the trees and enjoyed the ocean view.

Viñales

Viñales is where the tobacco farms are located. The city is very small, but here you can feel how time stopped in Cuba. You can still see so many horse-drawn carriages. This place feels like the wineries of California. Since the town is small I wouldn’t recommend staying here more than 2 days. For things to do there are many outdoor activities. You can rent bikes or horseback riding through the Viñales Valley. There is also the Indian Cave. This cave seems unreal like a Disneyland ride. It even had boats to explore the cave. My other recommendation here is to have lunch at an organic farm. The food was amazing and the view even better.

Cuba Tips:

Flights + Visa

We booked our flights and tour before the Cuban regulations had passed, but from what I can tell US and Cuba aren’t that strict about it. The news blows it up more than it really is. To be safe just book your flights through another country, like Panama. You can get a visa ahead of time or for more money just buy it at the Cuban airport.

Stay

For the entire trip, we stayed in Casa Particulars, which are kind of like Bed and Breakfast’s, people who open up their personal homes for visitors. The host does a great job of welcoming you into their home and typically provide breakfast for guest. Many of them have incredible rooftop bars and delicious restaurants (to be honest better than most restaurants). There is also options for hostels and very few hotels.

Currency

Regulations do prevent Cuba to accept American credit cards and debit cards, so you have to bring the money you plan to spend with you in cash. Also converting US currency can be expensive or nearly impossible. I’m not sure what is the most efficient way to convert cash, but we converted our cash to Canadian and then to Cuban pesos.

Wifi

If you are hoping to post on Instagram while in Cuba then think again. You can get Wifi cards and use it only in designated public areas or few hotels. This is even the case for locals. Most companies charge an arm and a leg and may not be worth it.

Does the Sparkling Water Face Wash Technique Work?

Beauty Lifestyle

Have you ever saw a beauty hack that made you curious to try. I came across this sparkling water facial wash hack that caught my attention. This method became popular in Asia. According to my research, they say it works wonders cleaning out pores. So I wanted to give it a go.

The benefits include removing blackheads and purifying face pores. Also, firming and tightening up the skin. The carbonated water is supposed to remove dead skin cells and provide oxygen to the skin barrier.

Instructions:

Place a warm towel on your face to open up pores. Fill a bowl with equal parts carbonated water and regular water. According to online, this will be less harsh on the skin. Then dunk your head for 10-15 seconds and repeat. Don’t do it more than twice to avoid skin irritation.

My Take:

I tried this facial experiment for a week and after every wash, I did feel my pores tightened. But to be honest I didn’t see much difference in my skin. I did enjoy the tingling feeling of it, although if you have sensitive skin I wouldn’t recommend it.

Image from www.stocksy.com/22574

-Denise

Weightloss and Body Shaping Workout Schedule

Exercises Resistance Training Training Tips

Exercise keeps the body’s muscular, skeletal and nervous system running smoothly, but aids with weight loss, increase energy, and fat loss. Which let be honest is the only reason most people do it. While weight loss while 80% based on diet, a great weight routine increases metabolism to burn calories even when you’re not working out. Also incorporating cardio, for heart health, and flexibility training, to keep the muscles from feeling over worked. Here is a simple weight loss and body shaping workout.

Monday:

Cardio – Low intense 10-30 minutes before weight lifting and 10-30 HITT afterwards. Here are our three top HITT cardio workout for examples.

Back and Bicep Workout- Here are three training videos Kathleen Tesori back and Bis Workout, BB Bikini Back and Bicep Workout, and Katie Corio Back and Bicep Workout.

Tuesday:

Cardio – Low intense 10-30 minutes before weight lifting and 10-30 HITT afterwards

Leg Workout – Here are three training videos Ashley Horner Strong Leg Workout, Superset Your Way to Super Leg, and Toning Leg Workout.

Wednesday:

Take a light yoga class or try out any of these three videos.

Thursday:

Rest Day

Friday:

Cardio – Low intense 10-30 minutes before weight lifting and 10-30 HITT afterwards

Shoulder and Arm Workout – Here are three training videos Jen Heward Shoulda Workout, Shoulder and Arm Weight Workout, and Katie Corio Amazing Shoulder and Arm Workout.

Saturday:

Long steady cardio session for 60 to 90 minutes. Great options are a spin class, long run outdoors, a hike, or any cardio machine.

Sunday:

Rest Day

Best Long Term Relationship Advice From Friends

Lifestyle Self Improvement

There are many books out there about relationships. Many of them are written by experts or people who have been married for decades. I personally have gotten excellent advice from my own friends. They may not be the most reliable source of wisdom, but I find that they provide me with relatable advice. Most of my friends first starting dating their husbands more than 10 years ago and most before the age of 21. Now of course when I was single this wasn’t the best group to go to, but when it comes to long-term relationships I tend to pay attention. Here is the best relationship advice my friends have given me.

What annoys you about your partner does not go away? Can you live with it?

It is hard for someone to change, especially bad habits. So if what annoys you about your partner seams unbearable than good luck trying to live with it. Also, marriage tends to amplify those annoyances. My boyfriend of 6 six years, always changes plans in the last second which drives me insane. It was the cause of our first fight and it is still a problem. But now it works to my advantage.

Be honest about what you like.

In the beginning of a relationship, most girls try to be that easy-going girlfriend. It’s hard to tell your partner what you like and don’t like. According to my friends the longer you wait to tell the person your with, the harder it is. Even gift giving can be a problem. For example, every time my friend got a gift from her boyfriend (now husband) it was never her style. She felt bad telling him, so she kept her mouth shut. The problem is many years later she kept getting gifts that didn’t suit her. Finally, she told him and may have hurt his feelings, but now she gets things she actually likes and uses.

Learn how to apologize.

It’s easy as girls to want to throw the blame on our partner when we get angry. Especially when we are on the PMSing and we know we sound crazy. The truth is it’s not always their fault. Both partners have to learn to apologize and talk through their issues.

Never stop going on dates.

Once you hit a certain year in your relationship the number of dates tend to dwindle down. It’s easy and cost saving just to Netflix and chill. The problem is that once you stop making an effort to dress up and go on dates then you lose the courtship. The feeling of why you guys got together in the first place. As a couple you must learn to keep the habit of dating. It’s important to take the time to plan a date night. Going on special outing will feel like you did when you first started dating, minus all the awkwardness. This is even more important after you have children.

Understand that men think differently.

What is obvious to us women sometimes seems obvious to men. Like picking up socks that have been on the floor for a week. We can’t change their small habits, but we can change how we react to them. I don’t mean let them do whatever they want, just learn to react in a way that solves a problem. One friend says she just throws his junk or dirty clothes in his office, so it becomes an inconvenience to him and not her. Problem solved!

-Denise

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Holiday Tradition Mood Board

Neighborhood Guide to Hillcrest by…

A Year Full Of Blessings

What to Wear For A Marathon

Benefits Of The #NoMakeup Look

INSPIRATIONAL WOMEN: Melinda Gates

My Favorite Podcasts

Three Breakfast Smoothies Before A Workout

A Night Routine for a Successful Morning

Panama & Cuba Trip Part 2

Does the Sparkling Water Face Wash Technique Work?

Have you ever saw a beauty hack that made you curious to try. I came across this sparkling water facial wash hack that caught my attention. This method became popular in Asia. According to my research, they say it works wonders cleaning out pores. So I wanted to give it a go.

Weightloss and Body Shaping Workout Schedule

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

Best Long Term Relationship Advice From Friends

Holiday Tradition Mood Board

Neighborhood Guide to Hillcrest by…

A Year Full Of Blessings

Have you ever saw a beauty hack that made you curious to try. I came across this sparkling water facial wash hack that caught my attention. This method became popular in Asia. According to my research, they say it works wonders cleaning out pores. So I wanted to give it a go.

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Sunday:

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