Refresh your look for fall with some deals, tips and ways to feel your best!

1. Cosmetic Clean-Up: Aside from the fact that there's a shelf life for the effectiveness and cleanliness of products--there's also what I have: the cosmetic bag mess, the powder and mascara covering the outside of my products. I'm not made of money...so how to refresh without breaking the bank? Get an entire set of the much-loved Tarte cosmetics for a quite a deal through September 10 only! I love these sets (if they are your colors that is) because they accomplish a lot, refresh your brushes and make it easier to toss the old stuff). Check it out if you're looking for a simple update. Other complete makeup sets like this let you clear away the old and bring in the new!
2. Get Skin Savvy: I keep reading about great skin, whether it's the secrets of people who have it or Self magazine's guide to foods that help it. One thing that I really didn't know, as odd as it sounds, is how helpful workouts are to your skin! Yes, I get it now...you sweat out impurities, you get the blood flowing for that natural glow, but I was always worried about clogged pores. I do live and breathe my skincare routine (washing, moisturizing, not letting sweat dry after my fitness routine), but I am thankful that all along my long runs, weight training and yoga stretching have been helping my skin in addition to my muscles. Good news for those of us active women!
3. Flash Those Pearly Whites: Giving your teeth the best care is important--your smile says a lot about you! You should brush your teeth for at least 2 minutes, hold the head at a 45-degree angle away from your gums, use a medium or soft bristle, and if possible, use an electric--they clean better, are gentler on gums and will alert you to your two minutes. My dentist told me also that to prevent between-teeth cavities (sometimes due to more acidic saliva), you can swish with baking soda and water as the last thing you do each night to neutralize your mouth. Also, keep in mind that a lot of medications can contribute to dry mouth, which also contributes to the risk for tooth decay and infection. There are the other tricks to know--sipping through a straw--and being aware of what sugary drinks do to your teeth. Plus, chomping down on ice, almonds or other crunchy foods can fracture your teeth! Awareness can help prevent problems now and down the road.
4. Embellish Flat Hair: There are many options to boost volume, whether using shampoos and conditioners recommended by Self, or products like dry shampoos and hair powders like The All Nighter that has gotten rave reviews.  For all kinds of hair, we're seeing glitz and glam added to the standard Goody hairbands that a lot of women wear for workouts. The decorative lines from Goody are reasonable (Target has some exclusive collections to check out), and Glamour shows the vintage styles out there too to tame any tresses--whether fine, curly or somewhere in-between.

We like to share quick tips to enlighten our readers for mini-makeovers here and there--and have plenty more to come! We're also working on some lesser-known tips for ramping up your workouts and getting better results! Until next time, let us know of any ideas you have so we can continue to support you and your goals!

As much as I love my Reef flip flops, I think it has come time to find something more supportive. This doesn't mean I want to end up at the orthopaedic shoe store with my Grandma, but I need something better! I mentioned a few blogs ago that I had gone back to using my orthotics due to a nagging pain in my foot that was starting to develop into plantar fasciitis. The problem being that I only wear my running shoes for running/working out and the rest of the time I am wearing flip flops,which aren't supportive enough for me. When I recently competed in the Ragnar Relay in Minnesota, one of my friends had a pair of FitFlops,which I tried on and loved! They were cute too--black with sequins sothey could be worn casual or dressy. I am all about that! 

Yes, they are more expensive than my Reef's, but they will be better for my feet! I have a feeling podiatrists are not lacking for clients these days due to women/men wearing flip flops constantly and women wearing heels as well. I've also heard that some people have relief from back pain using these more supportive shoes.

This is just a gentle reminder that at some point if your calves are tight and/or sore, or your feet start hurting you need to quick take care of it. Once you have a full-blown case of plantar faciitis, it is hard to recover and takes a long time—save yourself the pain! Go see a podiatrist, or at the very least get some supportive shoes (they can still be cute!)! 

Does anyone have any other flip flops they recommend that offer at least some support and are attractive as well?! I would love to hear from you!

It's inevitable--Labor Day is coming, summer is ending. But there's so much to love about fall!!! The big fashion magazine issues arrive, the back-to-school vibe is in the air, the football games, the warm foods. Here are our fashion, fitness and functional ideas to keep you light and inspired, even as you pack your swimwear away:

1. Olive Us! The military pieces, the cargos, the minis...you've been buying them all summer, and they are perfect for fall! Harper's Bazaar magazine gives us ideas on how to wear olive, plus current beauty tips to compliment these colors, and the must-have accessories to complete the look!
2. Rake In The Fun! Among Self magazine's ideas for burning 200 calories is raking! Yes, it can be a chore, but it can be a great workout, while taking in fresh air and wearing a cute scarf! You can warm up in cool designs from unique brands like eryn brinié, Tulle and fredflare to keep your looks fresh, even in layers!
3. Soup There It Is! It's also time to check out yummy recipes for healthy, filling, warming soups, like these from Fitness magazine.
4. On The Road Again! More fall favorites: enjoying getaways along the river, seeing the colors change and going for a hike in the cool outdoors on a new path. Check out the best places to enjoy the seasonal changes and take a road trip!
5. Happy Trails! All kinds of events celebrate the fall: Thanksgiving Day turkey trots and road races are so enjoyable when the temperature drops a tad. Set your goals now (what's next...a 5K walk, 10K run, relay race, half marathon?) and sign up for one...or more!

The list goes on...what are your favorite things to do when September rolls around? What keeps you fired up in the cooler weather? Tell us what you love!

The heart&core sisters would love to be those do-all, be-all, making-time-for-all women who keep their company, workouts, families and BLOGS going ever so smoothly. However, a couple triathlons, a family vacation and a lot of work on promoting heart&core later, weeks have passed! We've missed you and plan to be back in your lives with the tips, ideas and conversation that supports your goals as active women on the go. Hot topics right now: workouts on the go, putting together perfectly simple wardrobe and...gasp...fall fashion previews. Just some food for thought...

Somehow summer has been racing by...but many of you are probably still looking ahead to a trip while it's still warm, school is out and you are in a vacation state of mind. The heart&core sisters are looking forward to visiting their parents, but with that always comes the break in routine. Not that you can just have a vacation without fitness or get out for a run each day to keep it simple, but some movement breaks up the day, lets you have a second margarita and brings down stress levels of so much wonderful, non-stop "togetherness"! I love these reminders of what to do for a full-body challenge when I don't have my gym nearby or access to equipment. These basic exercises, done slowly and in repetition can fill in for your usual weight or yoga routine, if you're looking for something different--and out of the scorching heat! Do any of you have favorite go-to exercises on the road? Pleas share, as we're always looking for new ideas when you have yourself, a chair and a jump rope.

Another exercise of sorts is "slimming down your wardrobe" on this shopping diet. I like these types of mental challenges, which can become physical when I'm reaching on the top shelves of my closet to uncover shoes, sweaters and bags that may make the cut of the perfect wardrobe, or bagging them as they may be a perfect donation to someone in need. Just when I get panicky about letting go of something that I may realize I miss a week later (though highly unlikely!), I read something like this "shopping diet." Six pieces of clothing? Could you do it? Could I? I know I've been in love with more of the basics, soft cottony pieces that are solids or stripes and mix and match well. But then I read on to the Great American Apparel Diet...that is, a pledge to not buy any new clothes for a year. The odd thing is, with a packed closet, I still look at it and some days think "I have nothing to wear!" I think some serious consideration of what I have, some cleaning out and some creative thinking could have me being my own stylist in a less cluttered world--while saving a little cash. I'm curious, but not making any pledges just yet! And wondering what you all think?

I mean not to tempt those of you who are actually considering a pledge with the next bit of conversation, although I think the recycling of fashion means that we are somehow on trend, even if we aren't buying all the latest pieces. But here goes my thoughts on fall fashion. Jeans...knowing how to wear what you have is explained by the experts--we like Self magazine's denim expert. Pretty sure no one has to buy new jeans (don't we all have at least two pair, some of us ten pair?) but instead look at how you're wearing them for this season's style. The same goes for blazers. I was just shopping with a friend who lives in New York City--and she was questioning if it was too college-like to buy a corduroy blazer. Ummm, they are all the rage this season--and paired with those perfect jeans and a tee, you have the look--nothing new necessary! Maybe just pick up a new accent piece, like the tri-colored chains that are absolutely everywhere! And for you fashionistas, who'd still like a peek at what's hot and new, I give you the Elle Boutique Buyer's Guide. The unique part of boutiques--and their owners--make me want to support them if I do decide to buy! Or else I like to see the look and shop around. One new, eclectic piece can't hurt...can it?

Now that I've whirled around the fit, function and fashion of life, I hope you are inspired in some way to think about the month of August--vacation, fitness and clothes--and maybe make some fun decisions about each. Enjoy!

While a look ahead at fall fashion is everywhere now, and I'm seeing furs, velvet and dark colors, I look out the window and see sunshine and flowers, and I'm only in the mood for fashion that matches that. Clean, crisp white is what I want right now! I love that trends are blending too, like the recent surge of studs (no, not guys) but studded looks in shoes, shirts and purses and crochet, bohemian, you-name-it are making appearances in white. You can go from either price extreme--the Target sandals to the white studded strapless jumpsuit (really hitting all the latest trends at once). But no matter how you wear your whites--crocheted dresses, cardigans or jeans--you can't go wrong! The classic look of white is always welcomes and matches everything! But with white comes dirt, so it's always nice to see what's new and replace these light pieces in your wardrobe with something new. Surf around yourself and check out the range of products that would nicely join your wardrobe : )

In addition, I was just reading some health articles about women, osteporosis and healthy diets, and I thought about the white accessories that come along with you every day--your teeth and bones! We love our water and our wine, but did you know what an ice-cold glass of milk can do for you? I didn't realize the true power of this white elixir and how it can benefit us in so many ways--especially as women! Outside of your vitamins, are you getting the calcium you need? Did you know that better than vitamins, food is the best source of calcium for the body, and dairy foods are at the top of the high-calcium list? Women over 19 years of age should get at least 1,000 mg of calcium, if not more, a day--and the benefits include combating obesity, cancer and diabetes. So while you're relaxing this holiday weekend, sitting out in your white romper or swimming in your white bikini, serve up some ice-cold milk and show some love for those teeth and bones! Happy 4th of July!

In the past month, I have done three things that scared me--played electric guitar in a band on stage, swam consecutive laps in a 50-meter pool and gotten back on my bike with clipless pedals from which I've fallen and scraped up my knees nearly a dozen times. From some people's perspectives, these aren't huge hurdles in life. Others may have no desire to do any of these activities. And some, I'd like to think, actually see what these are for me--personal accomplishments that give me an internal smile and an external glow--and recognize those same achievements within themselves. I am not a wife or a mother, so my time is kind of my own outside of work, and I want to make the most of this free time as life changes quickly, so I'm excited I actually put forth the effort. But this isn't to give you a list of all the things I've done lately...it's to turn the question over to you.

What have you done lately? For yourself, for your health, for your personal inner glow? I know those of you with complicated schedules, those responsible for others, those who aren't able to do some of these activities may not even be thinking along these lines. But in your life, are you setting goals, trying new things, daring to see a new side of yourself? It's from your perspective, I've learned, no one else's, that you can determine your own definition of bravery and skill and pride. In our lives we get on the track of a routine (I love the comfort of my routine!) and we go our way each day, feeling good in our own to-do lists and daily responsibilities. But if we can break that routine, get excited about something new and go just a little out of our comfort zone, our bodies and minds can be energized in a new way. I know, this isn't an aha moment, but it is a moment I experienced recently, and I just wanted to pass along to you.

If you haven't thought of it lately or have been putting it off, I encourage you to take a different path, walk up to a new piece of equipment and "test the waters" in a new way--it's refreshing and it awakens your mind. And remember, you can do this just for you--it's your goal, you set it and you get to feel the accomplishment all by yourself. Enjoy!

It's summer north of the equator, and that means sunshine and flowers and pool parties. So why not wear summer on your swimwear? The South Pacific trend follows this fun, floral time of the year and makes quite the fashion statement...

The look is everywhere...American Eagle sports a tropical twisted bandeau bikini, Guess has a bikini based on a cabana party and related cut-out one piece, even sportier brands like TYR are in on the style with a garden-loving suit and colorful tankini, as well as Patagonia getting wild with a tankini top in a similar pattern. Brands I've just discovered like Undrest put a feminine twist on this look --so cute and ruffly! Less emphasis on the floral aspect is the focus of Lolë's stylish suit. And Target never fails to give a more economical version of swimwear in the styles you seek.

Are you set for swimwear? Then there's plenty of dresses, shoes and jewelry to accent your wardrobe with a summery look.The ever-popular, ever-comfortable maxi dress in a million colors and styles, the beach- and street-friendly flip flops from J.Crew and all-the-rage everywhere I go right now, the giant flower ring all allow you to take this trend away from the water.

This trend helps me personally, as I go for solid colors so I can mix and match easily, but sometimes that gets boring. I'm personally better with that stand-out ring or purse, with my usual solid color outfit, yet this makes me want to buy a bold dress that would stop traffic : ) What about you? Are you a pattern person? Or do you like your style expression in your accessories? I like to think that the variety of options within this look means that I could wear an all-black outfit and spice it up with sassy flowery flip flops. No matter what kind of person you are, there are plenty of ways for us to work a flower or a garden into our wardrobes.

After all my scouring of magazines and websites, Marie Claire simplifies the look too with a little slide show of floral finds--and reasonably priced ones too. So I'll send you their way and then on to the weekend...enjoy!

So here I am doing the overhand grip inverted row with straight legs-make sure your back is straight and your butt isn't sagging-keep those abs tight! Also, make sure you are keeping your shoulders back and down and keeping your hands wide so your elbows are bent at about a 90 degree when you are pulling up.





This is the underhand grip inverted row bent knee, which is easier than a straight leg-perfect for beginners!  My head is jutting forward too much in the first picture so make sure you are keeping your head back, and again, don't sag and keep those abs tight.  Be sure to slowly lower, staying in control!





Dips are great to do for the triceps-none of us want the loose, flabby arms!  In the top pic I am doing it with a bent knee, which is easier than the straight leg, however, make sure you keep your hips and back close to the bench no matter which option you choose to do!  Keep those elbows pointed straight back and not bowing out to the side-if it feels easy, you're doing it wrong-just sayin'!


Planks can be done with both feet on the ground, however, if you want to challenge yourself bring up one foot for half the time, then switch.  Make sure your back is straight and you aren't letting your abs/low back sag-keep them tight! 


Last exercise, lunge with back leg on bench-make sure that as you lower your front leg, keep that knee at a 90 degree angle so not to come over the toes and keep your back straight with your shoulders back and down and your abs pulled in. 
I look pretty good for not having showered and it being blazing hot and humid out-good thing they aren't close up shots and you can't smell me
Any specific questions, please ask and we would love to hear your ideas as well!  And don't forget to always use caution when doing a new exercise i.e. don't sue us because you slipped and fell trying to do fancy tricks on the monkey bars!

Who gets bored doing weights in a gym or at home?  I have been bored with them for a while so I am trying to mix it up.  Now that Minnesota has been blessed with some warm weather I have been trying to take my clients up to the playground for a workout-just body weight and the monkey bars!  I love the low parallel bars that you can do dips on as well as inverted rows.  By inverted rows I mean have your body at an angle with your heels in the ground and pull your body up so your chest hits the bar.  Slowly lower, keeping your shoulders back and down, then repeat.  You goal is not to let your hips/butt sag and keep your back straight.  This will work your shoulders, biceps, back, etc.  If you find it is too hard to pull up at that angle, flatten your feet, keeping as little weight as possible on them.  This will give you more help, but still challenge you!  Start with an underhand grip, keeping your hands shoulder width apart, however, you can advance to using an overhand grip and widening your hands so your arms are bent at a 90 degree angle. 
I mentioned dips before, if you can't lower and raise yourself using your body weight and the parallel bars, you can uses a bench and either put your legs straight out in front of you, staying on your heels and keeping your back close to the bench, or you can bend your knees at a 90 degree angle and keep your feet flat.  Make sure your elbows are pointed straight back and you are keeping your arms close to the sides of your body. 
And of course one of my favorites is to do a plank-in a push up position, but keep your arms bent at a 90 degree angle with forearms on the ground and up on your toes.  Make sure your hips/butt aren't sagging and you have a flat back.  Hold for 30 seconds and work up to to 1 minute.  If you want an additional challenge, pick up one foot and hold it up, then after 30 seconds, switch to the other foot and hold for another 30 seconds. 
You can always bring a band with to do rows, or bicep curls, but challenge yourself with the equipment or your body weight in other ways-swing across the monkey bars, do lunges with your back foot up on a step or bench, or do walking lunges around the perimeter of the playground (watch that knee so you don't go past a 90 degree angle!).  Do a set then run or walk around the playground and do another set!  Remember you don't have to spend an hour doing this, just get your body moving and have fun!
I will add pictures tomorrow of these exercises because i know sometimes that is easier than trying to visualize, especially if the explanations aren't making any sense to you!

Lara is off and away in Nashville so I have taken over the blogging, at least for today anyway! 

I am in training mode for the triathlon season, and I consider myself competitive, but really it's more about being balanced, i.e. train hard=eat chocolate and drink wine. I have floated along these past few years injury-free until recently when my calf cramped up and I shrugged it off thinking it would go away. Instead, I found out that it had developed into plantar fasciitis and my heel and arch started killing me. I went to my chiropractor, and I have to admit, I used to think they only really worked on your back and neck. She adjusted my foot, heel, and did acupuncture (that hurt like a...well, it hurt a lot). It felt better, and then I would run again, feeling good, but soon after my run I would be in pain and could barely walk. So being the smarty that I am I decided to pull out my orthotics from years ago that I rarely wear and stuck them in my running shoes the day before my triathlon. And it actually worked! Now by no means would I recommend you using orthotics from 10+ years ago, and I will be getting new ones for myself, but it made me realize as you get older your body can change in an instant and not recover like it used to. 

We live in such a fast-paced world and taking time to slow down and listen to our bodies is more important than ever. Stop and listen to your body and see what it needs. Do you need to stretch, get a massage, get adjusted or simply get more sleep? Start being proactive with your body and taking care of yourself because you only live once--be nice to yourself and take deep breaths when you are stressed and think about the good things in your life. Smile and laugh a lot--you'll feel better just doing that alone! Now I need to stop because I am starting to sound like those inspirational framed posters you see in corporate offices that make me want to throw up. Yikes!
One last thing--I've always loved the words to the Everybody's Free (wear sunscreen) video by Baz Luhrmann.

What do you do to de-stress or to take care of yourself? It's always good to hear what others do...I could always use some new ideas myself. Thank you! Jen