Fitness Archives - Bikinis & Passports

HEALTHY LIVING: it’s all about balance

24 May

It has been quite some time since my last fitness post. The main reason for that is that I simply don’t work out as frequently anymore and it feels wrong to me to give you guys tipps on how to stay active, while I am kind of struggling with it myself. Life has been super busy lately (which I love) but I’ve rarely seen the gym and only run about 2-3 times/week at the moment … However, after I posted this photo of myself on Instagram wearing a bathing suit during our vacation on Kuramathi Island I received a ton of emails, asking about my fitness and diet. While I wish I had the time to always answer all your emails, I simply don’t but sincerely hope this post clears up a few of your questions.

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| Categories: Fitness, Food & Drinks

running in the cold.

15 Nov

Last winter my running shoes never saw anything else other than the treadmill at the gym. I simply thought there was no way I could run outdoors with temperatures below 10°C. But after talking to a few people who know their stuff (including one of my colleagues who happens to be a trained fitness coach) I was told otherwise. All it takes is the right gear and a bit of motivation :) The appropriate clothes can easily be found online (and don’t have to cost a fortune) and the motivation comes naturally when you have a running buddy (mine happens to be my lovely neighbor Katja, aka Miss t-h-i-n-g-s).

{back home after running with my new thermo gear}

So, tonight I had my first evening outdoor run at 6°C. Now I know that is definitely not what winter is like, but it is a start, right? The thermo running pants, thermo top and wind stopper jacket kept me really warm once I started moving (the outfit I wore today can probably handle anything down to 1°C) but the most important was my headband for sure! My ears would have fallen off without something to keep them warm. The hot shower afterwards was pure bliss and I feel great!! Excited to keep this little outdoor project going as long as possible!!

{this is what it looks like when my sister & I work out … but at least we have fun, right?}

Do any of you guys workout outdoors during the winter?

| Categories: Family, Fitness

the 3-2-1 workout

5 Nov

A while ago I read an article about The 3-2-1 Workout, developed by personal trainer Ramona Braganza. I’ve been meaning to share some of the details with you because quite frankly, it is one of the smartest views on health, diet and fitness that I have read in a long time. Ramona trains stars like Jessica Alba, Kate Beckinsale, Ryan Reynolds and Jessica Biel, who (in my opinion) all have super fit and healthy looking bodies. It is NOT about starving yourself of being super skinny, but rather about eating right 80% of the time (20% are for pizza, sweets and other things you may be craving) and working out regularly.

the 3-2-1 workout

Here are some of the details:

- Eat 3 meals a day, have 2 snacks per day & drink 1 liter of water with each meal (not sure I can do that … I’d be full from just the water)

- Workouts don’t need to be longer then 60 minutes: 3 segments of cardio, 2 segments of circuit training & 1 segment of core training. Find the exact run-down HERE or a good video that explains it all in 3 minutes HERE.

- For food, try to include lots of veggies. A perfect lunch would be grilled chicken breast, some steamed veggies and brown rice. Ideally you’re breakfast should be the largest and dinner the smallest meal. However, I know I can’t stick to that because I am never really hungry in the mornings and can’t seem to eat more than a small bowl of cereal of a slice of whole wheat bread with honey.

I am excited to try the new workouts, because I feel like time will probably fly by when you’re only doing something for 10 minutes at a time. I’ll try to do those at the gym at least twice per week and then go for outdoor runs on another 2 days. Is anyone else down to try this with me? I feel like the 3-2-1 method sounds like such a logic and healthy approach on fitness and eating!!

| Categories: Fitness

namaste.

2 Nov

About a year and a half ago I discovered yoga (read about it HERE and HERE). Last summer during my internship in Venice Beach I started going to the YogaCo. in Santa Monica regularly and really started appreciating it as a form of exercise. I loved how it is a workout, but also really calming at the same time. Over the last year I took a few classes here in Vienna and this past summer I had some private sessions on my neighbors deck during sunset on warm summer nights (soo amazing!!). Since the outdoor sessions are no longer possible with these temperatures I enrolled in a fancy gym last week, which also offers a ton of yoga classes.

esprit wellness collection yoga 01

Even though yoga is definitely not centered around fashion, I still feel like dressing the part is very important. You should be able to move around and workout while still feeling confident and put together. That’s why I could not be happier with Esprit’s new Wellness Collection, which launches this November! A perfect mix of soft fabrics, sport attire and fashion for fall. I was lucky to receive a few pieces from the new collection and have seriously been living in the “flow pants” over the past week (seen on Instagram HERE).

esprit wellness collection yoga 02