KEY for post workout recovery AND getting a leaner, tighter bod

Hiiii!

Happy you're here!

How are you guys? How was your weekend?

Summer is flying by, no? Living in L.A. I feel like I have no idea what season it is. Sort of weird, like groundhogs day, HA. But, can't complain.

I cleaned SO MUCH yesterday, I got rid of lots of random things (I had like 40 sparklers in my desk drawer?????) I also did some home shopping on Urban Outfitters - OBSESSED. It's so Malibu, boho chic. 

If you want me to show you what I got, let me know!

So on another, very Monday type of note, let's talk fitness.

Recently, I've been really upping the workouts.

Somedays I'll do a yoga class and strength class. I've got SoulCycle regularly with Lindsey, and then I try to run once or twice a week (so boring for me lately. If you run, what's your secret to stay interested?)

It's SO NICE that now in L.A. I have babes that I can workout with regularly. 

But.

If I'm completely honest, since I moved to L.A. I've put on some weight that's just bugging me man. I'm trying everything, and I want to write a full post on that topic, but I'm doing what I can in the workout space to try and get this shit off ME. 

Everyone is different, and I know what's a good place for my body and weight, and I'm just not there. In pictures, I take 1 of 400 that looks good - so don't let that fool you! HA.

I've talked about my workouts and eating here and here, but I have something new to share with you that I am obsessed with.

I always want to share stuff that works for me, that could also be helpful for ya.

This isn't sponsored or anything :)

Branch Chain Amino Acids (BCAA's).

Not sure what they are? 

Branched chain amino acids, or BCAAs, can be taken during or after a workout to help improve exercise performance and endurance in addition to potentially aiding in muscle recovery. 

BCAAs go directly to the muscles for fueling, building and repairing after a workout. 

Science says,

"Branched Chain Amino Acids (BCAAs) refer to three amino acids: Leucine, Isoleucine, and Valine. BCAA supplementation, for people with low dietary protein intake, can promote muscle protein synthesis and increase muscle growth over time. It can also be used to prevent fatigue in novice athletes."

I realized how freaking sore I was yesterday, and it was because I had ran out of the BCAA's that I have been taking regularly.

For me it has been confirmed time and again how much of a difference BCAA's make in my fitness game.

I've noticed I have:

Less muscle soreness

More lean muscle tone

Increased natural energy (no cracked out jitters)


I've been taking them for about 6 months now, and really feel like I can workout longer, and more often without a necessary recover day or two in between. Plus, it's all natural, without any stimulates or weird ingredients that your body won't recognize.

For real. 

I LOVE that it's affordable, gives me a little boost of energy, helps decrease body fat and lets me workout longer and harder.

Enough said, right? Basically, say 'fat loss' and I'm yours.

(Seriously though if there are vitamins or supplements that say 'weight loss' there's a 99% chance I'm buying it).

Bodybuilding.com says,

New studies have shown that dieting groups supplementing with BCAAs (like leucine) increase muscle retention and maximize fat loss much more effectively than non-supplemented groups. That’s the bottom line, my friends: more muscle mass retained, and a greater percentage of lost body fat.

The major benefits of BCAA's

All amino acids are necessary for the growth and repair of muscles and tissues in the body. So, without them, protein in the body breaks down resulting in muscle loss.

(I take mine in the morning and then again at night. Usually with breakfast in the morning and nothing at night). 

ADDED BONUS:

During exercise there are increased levels of serotonin, which can actually make you more tired during a workout. 

(Weird I know!)

Several studies have proven that BCAAs, can potentially help reduce serotonin levels and help prevent tryptophan (the hormone that makes you so sleepy, that's in Turkey LOL) from entering the brain. This means you bypass the 'tired' stage of your workout.

Like a natural energy boost!

BCAAs can also potentially help with muscle soreness.

BCAAs can be used to help prevent post-exercise muscle soreness by impeding exercise-induced muscle damage and helping stimulate growth and repair.


When to take your BCAAs:

Ideally 45 minutes before and 45 minutes after your workout.

This gives you added energy and helps to repair muscles after.

This isn't a hard and fast rule. 

I've read you can also have them within 24 hours, but I usually try before and after a workout. 


My favorites:

You can take BCAAs in pill form of powder form in a drink or shake.

I do both, but prefer the pills because it's easier. 

What I'm wearing in this post:

Really into a new activewear brand, Ethona and I am wearing ALL their new gear. I posted some of their stuff on my Instagram and recently did a super fun shoot with them in Malibu. What I love about their clothes is that they are really good quality. Super thick and SOFT as hell. The color palette is muted, and I feel like I need a new athleisure brand in my life!

Ethona Gray Tenacity Tight Grey Leggings

Divine Zip Front Hoodie in Grey

Irresistible Long Sleeve Layer Nine Iron

Adore Muscle Tee in Mauve

Gleaming Bralette in Snow Grey


Okay so your turn. Let's discuss tips.

Do you guys take BCAA'S or anything else to help in muscle recovery from a workout? I think if you're working our regularly, you're definitely an athlete, so treating yourself like one is key! 

Let me know what you take or do to recover, I'm always into trying new stuff!

Also, have the best week. It's going to be a good one, I can feel it!

xoxo

Krista

Long, thick and healthy hair SECRETS (what vitamins I take, products I use...!)

Hello you!

She has big hair and it's full of SECRETS! (Best movie ever!)

Anyway!

Writing this post by request because I think I've talked to at least 6 people about this lately.

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It's my hair. 

It's gotten REALLY long and it's just massive at this point. Not sure why, but I feel like my hair has been varying levels of thickness in my life. Probably related to diet, and hormones but right now it's a MANE and SUPA THICK!

Thankfully, my hair is my thing. Since I was little and when I was wearing an eye patch. I had my hair.  The uglier I feel, the longer I'll have my hair, hehe.

But it's been nice to be long again, and I wanted to share the biggest secrets to having long thick hair that doesn't break, and can survive coloring and sun damage. 

Good hair can change the world, right?!


Hair secrets:

First, most importantly, is viviscal guys. I SWEAR BY IT. 

Biotin doesn't work. Like I don't know why it just doesn't. Or if it does I never noticed. This is the REAL DEAL. 

I wrote about it before, and you can get it here, but it's the real DEAL. It has changed the game for making my hair so much thicker, and growing so much more quickly from when I had the Rachel cut in August of last year. Sometimes I think about the girl that told me about viviscal at a bar, and I want to kiss her.

You can get a months supply here, for around $25 dollars, or 6 months supply here for $110 which is SUPER cheap for what I've seen! I would do the 6 months so you can really see the results.

Like any vitamin or pill you have to use it for about 3 months before you notice a difference, but it's SO WORTH IT! 

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Also MAJOR.

I wash it once a week, maybe.

I truly go as long as possible, up to two weeks without washing my hair. If you use a good dry shampoo (like this one by Caviar!) it will absorb the excess oil and create volume and lift without drying it out from washing. This has allowed my color to stay, and caused less breakage.

I workout most days, so when it's sweaty I'll dampen the roots with water and shoot it with a blowdryer. But even letting it dry with a little bit of being dirty, gives it lots of volume!

Plus it saves me SO MUCH TIME to not wash my hair.

  • I never blow dry. Ever. My hair is naturally really straight, no wave really, so when it's drying I'll run a wet brush through it as it dries to keep it from doing radical things. It's key to keeping it healthy, because the less heat the better.

Right now I am going off a curling binge, I curled it 3 days in a row and it feels like Bob Marley dreadlocks it's so dry. For that, I'll do a mask once every two weeks. I rotate between expensive and cheap brands. For real L'Oreal has the cheap drugstore brand game on lock, and I love Kerastase masks for all they do. I put the curling iron I use on here. It's BOMB and my curls last fo-eva.

On products, I feel passionately about spending money on products - like the ones I use linked below. Because, if you wash your hair once a week (slash month) you can spend more and use less. The expensive shampoos WORK and have really helped with damage control. 

This is weird, but I don't know, and also TMI but we're all FRIENDS. I also think my hair is thicker since getting off birth control (I have the copper IUD). I felt like those hormones messed with me. Anyone else? Is that legal to write that? LOL.

For coloring, I get it done once every 3 months (down from every 4 weeks when I was MEGA blonde) and having a toner added at the end really helps to draw out the color and make it last SO much longer. Highlighting and coloring your hair can REALLY lead to breakage. For blondes, your essentially removing the the pigment from your hair when you make it blonde (for other colors you are adding pigment).

So, having my hair a darker blonde really has extended my time away from the salon which saves my hair and my wallet :)

Hmmm...I think that could be it as far as secrets. Massaging the scalp is good, I'm like a cat basically if you rub my head. But any questions on hair? Ask me!

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Products I love:


PHEW. That one felt good. Any tips for me? Do you do anything special to keep your hair healthy? Lemme know! Or share below so we can all benefit :) 

Also I'm wearing Ethona Active - it's a new line based out of Los Angeles that I've been working with - and LOVE. It's super soft, fits well and the cut is pretty unique. RECOMMEND IT! 

xoxo

Krista