YOUR PARTY DAY PLAN:

• UPON RISING: Make a blender of MB CLEAN DRINK: Makes the blood more alkaline, is cleansing and starts you off on a good, hydrating note.    

• BREAKFAST:  ALOHA Protein Shake for breakfast

• EVERY HOUR TILL 5PM: Drink 8-12 ounces of Traditional Medicinals Gas Tea mid morning and mid afternoon or MB CLEAN DRINK

 

• LUNCH/DINNER BEFORE EVENT:

1. Protein shake
2. 12 ounces Organic Chicken Bone Broth
3. Lean protein and veggies
   
   

Eating food helps to reduce the acetaldehyde in your stomach, and it is the acetaldehyde that is thought to be one of the main causes of hangovers.  If you are going to a party that will be serving small bites, be sure to have a before going out!

• WHEN YOU GET HOME IN EVENING:

1. Blend one tablespoon of CALM magnesium + 1 packet Daily Good berry flavor with 8-12 ounces of water.
2. Drink one cup of Smooth Move Tea. It’s good for elimination and you’ll want to eliminate as much as possible/flush toxins out the next day.
   
   

• BEFORE BED: Best not to eat before bed but if you’re starving try these things in this order

1. 1 T of almond or sunflower butter or
2. ALOHA chocolate protein shake or
3. One piece of gluten-free toast with grass fed butter + drop or two of raw honey.   
   
   

• AT BEDTIME:

1. Open a window to freshen the room and get some fresh air. This will oxygenate your body and help you sleep better too. Be sure your room is 67 degrees or cooler.
2. Take two squirts of Source Naturals Melatonin under your tongue and hold for 60 seconds before swallowing
3. Put your Melatonin next to your bed and if you wake up anytime before 3AM and can’t go right back to sleep, take 2 squirts and practice breathing through your nose six counts in and out until you fall back to sleep.
4. Practice TWO BELLS BREATHING if feeling anxious. Place your tongue on the roof of your mouth, close your mouth and inhale/exhale six counts. Repeat for as long as you like. Optimally a minimum of 28 minutes per day. This is my fav meditation/stress reducer. Download the recording HERE and put on your iPhone today and use for immediate, stress relief anywhere, anytime.
5. Avoid taking acetaminophen based pills. Alcohol metabolism increases the toxic effect acetaminophen has on the liver and can be dangerous when mixed with the alcohol in your system-even before going to bed while alcohol is still prominent in your system.  These also make you urinate more leading to further possible dehydration.

The fifth of my eight essential habits for living your best life at any age is - no surprise - exercise. Since it’s summer, this week’s blog is about how to make your workout the most efficient, effective AND fun with my outdoor fitness faves.

Most of us know the side effects of not exercising, but most people don’t realize that sitting too much can lead to depression and other mental health problems.  And according to world renowned Functional Medicine Doctor, Jospeh Mercola “There is a growing scientific consensus that the more time you spend sitting, the shorter and less healthy your life may be. Excessive sitting, such as at a desk or in front of the TV, significantly impacts your cardiovascular and metabolic function.” 

SCIENTIFICALLY PROVEN BENEFITS OF EXERCISING OUTDOORS

We all know that when we move/exercise we usually feel better mentally and physically and, provided we don’t eat too much, we look better as well. But few know there are scientific studies that show there can be greater benefits to exercising outside (over indoor): physically, emotionally AND psychologically which include:

• Improvement in mental well-being: compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization

• Increased energy and positive engagement

• Decreases in tension, confusion, anger and depression

• Participants reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date

• A few small studies have found that people have lower blood levels of cortisol, a hormone related to stress, after exerting themselves outside as compared with inside. There’s speculation, too, that exposure to direct sunlight, known to affect mood, plays a role

MY FOUR OUTDOOR FAVES

1.  NATURE WALK/JOG
Walk on the beach (preferably barefoot) with a buddy, listen to fave book on tape or meditative music, call a friend who makes you laugh or just listen to the crashing waves.  So good for the soul.

2.   STANDUP PADDLEBOARDING (SUP)
There are so many reasons to love my fave sport of all time - SUP.  Almost anyone can do it, and it can be done on most bodies of water - especially flat lakes and bays. Below are my SUP workout picks:

• SUP Sweat and Stretch Class or SUP Lessons with ME in the Hamptons. You name the bay and I'll be there. Click HERE for details.
  
• SUP Yoga with the beautiful and talented Jessica Bellofato.  I love her
  class-just the right amount of challenging balance poses, heart and hip opening stretches and straight up zen chillin’ moments.  
  

• If you're not in the Hamptons this summer - but near the water - Google to search on local classes in your 'hood.
  

• Private or Semiprivate SUP.  Not into classes? Hire an ASI Certified instructor to come to you.  Google "ASI Certified Insstuctor" to find one near you.  And, if you’re in the Hamptons I’ll come meet you on any bay out here. Have SUP, will travel!  Email me directly to arrange. 
  

3.  JUMPING IN THE OCEAN

If you’re lucky enough to live on or near a beach, you likely know well the historic healing powers of the ocean. I’m livin’ on Amagansett Beach this summer and already I feel like a new person.

NYC dwellers who don’t have more than a day to getaway, jump on the subway and go to Rockaway Beach. I once headed there with my surf board in tow and had a great solo session on the ocean.  You can also rent SUPs n’ boards and instructors when you get there.  

Can’t surf? Try Boogie/Body Boarding. I’ve been doing it since I was 9 years old and it’s just as fun as surfing for most people and a lot easier to learn.  Most kids can learn as soon as they’re decent swimmers.

Can’t swim?  Now’s a good time to learn. My fave Hamptons swim instructor-esp for kids: Deborah Lakeman

Stuck in office this summer?  Check out THIS video of a few or my fave, short, easy do anytime/anywhere exercises (scroll to the 5 minute mark for my segment).  And check out number four which can be done indoors or outdoors.

4.  MINI TRAMPOLINING ON THE BACK PORCH 

When the weather allows, and especially if there’s not a good path or road to walk or jog on, this is always my fave way to get some fat burning, core work  and overall feel-good time in.

Benefits of using the Rebounder:

• Strengthens your entire body from the inside out
• Helps to lose weight/body fat                                            
• Great core workout  
• Tones your legs and seat          
• Increases energy      
• Improves mood and helps with minor depression
• Anti-aging/Rejuvenates cells           
• Increases Circulation

TIPS for Mini Trampoline:  I travel with mine.  And I keep one permanently at each of my parent's houses:

• Put in same room as TV
• Start by Just bouncing for one commercial break
• Work your way up to entire show

GENERAL EXERCISE TIPS:   
     

•  Start today before it’s too late…just start where you are and do what you can.  Any and all movement counts -  even 5 minutes a day.  Try these simple living room tips if you’re not ready for a walk outside or don’t have a good, safe sidewalk in your neighborhood.

• Hydrate:  MOST of my clients suffer from fatigue, carb cravings and other common side effects because they don’t stay hydrated.  Read my blog for simple tips on how to get your liquids in.

• Practice High Intensity Interval Training to make your workouts the most time and energy efficient and effective. This technique can be applied to almost every exercise, including walking. 
  

Have fun everyone and tag me on your outdoor Instagram exercise pics @mindbodyreboot and follow me @magenbanwart on twitter or Instagram to catch some of mine.