Spa treatments are kind of like designer jeans. There was a time when spending $100 seemed like an obscene amount of money, but today we’ve somehow been conditioned to think it’s acceptable to drop $180, $220, dare we say $260 and up for either of these luxuries. Of course, that’s where a good sale comes in handy, and for Miami spa-goers the biggest sale of the year is happening right now through the end of August. The Greater Miami Convention and Visitor’s Bureau presents Miami Spa Month with a $99 promotion on select treatments at participating spas.

If you’re like me, you pat yourself on the back when you score a great bargain, but sometimes you just want what you want and that means spending more money. Whatever shopping mood you happen to be in, summer’s a great time to spa in Miami. Here are a few of my favorite spots along with the treatments I recommend (saving or splurging on). All spas listed are participating in Miami Spa Month unless otherwise noted.

Exhale Spa at Epic Hotel or Loews Hotel Miami Beach

The pool deck at the Epic Hotel

The pool deck at the Epic Hotel. Photo Credit: Epic Hotel

 

Exhale has been my go to spa for over a decade and I was thrilled to recently become brand ambassador in Miami. What I’ve always loved about Exhale is that their therapists are truly a cut above the rest. I love a 90-minute deep tissue massage ($200) with Robert at the Epic and their Power Facial ($245) has saved my skin on more than one occasion. The great thing about Exhale is that they’re always offering special promotional rates and throwing free Core Fusion and yoga classes into the mix. Check out their Miami Spa offers here. I like to make a day of it at the Epic with a class, a spa treatment and lunch by the gorgeous 16th floor pool overlooking Biscayne Bay.

Lapis Spa at Fontainebleau Miami Beach

Mineral pool at Lapis Spa. Photo Credit: Fontainebleau Miami Beach

Mineral pool at Lapis Spa. Photo Credit: Fontainebleau Miami Beach

 

I almost forgot just how exquisite the 40,000 square-foot Lapis Spa at Fontainebleau Miami Beach is until I visited recently for a completely customizable 80-minute Masters Massage ($129 during Miami Spa Month). They’re offering a fantastic upgraded Spa Month experience Monday through Thursday with longer, more luxurious treatments deeply discounted, but a few bucks more than the typical $99 promotion. Make a day of it and unwind in their lavish water ritual that includes a mineral pool, rain tunnel, deluge shower and heated marble hammam lounge chairs to nap on. You also have access to their gym, pool and beach, so yeah, you’re staying until sunset.

Acqualina Spa by ESPA

Steam room at Acqualina. Photo credit: Corey Weiner, Red Square, Inc.

Steam room at Acqualina. Photo Credit: Corey Weiner, Red Square, Inc.

 

When you have a chance to indulge at a Forbes Five-Star spa at a discounted price, you take it. Acqualina Spa by ESPA’s 50-minute Skin Radiance Facial is a truly luxurious experience and it’s on the menu during Miami Spa. It includes ESPA’s Skin Radiance Mask and Moisturizer, which is rich in natural hydroxy acids from Hawaiian algae and meadowsweet (whatever that is, it must be good for your skin). I also like their 80-minute Fitness Massage ($250). Ask for Elica. She’s got the magic touch.

The Standard Spa Miami Beach

The pool at The Standard. Photo credit: The Standard.

The pool at The Standard. Photo Credit: The Standard

 

Spending the day with the cool kids at The Standard Spa Miami Beach comes with a price, and they’re not participating in Miami Spa Month this year. If you choose to indulge here, be sure to make a day of it at their picturesque pool floating on Biscayne Bay. I’ve enjoyed their 75-minute Hot + Cold Stone massage ($190) and their 75-minute Hurts So Good massage ($190). You can also sweat it out in their hammam and water lounge.

The Spa at Viceroy Miami

The Spa at The Viceroy

The Spa at The Viceroy

 

If skincare is your top priority, then head to The Spa at Viceroy Miami for their HydraFacial MD Therapy. This advanced, medical grade facial is conducted with a special machine similar to microdermabrasion–but not. The wand works in a sucking and cleansing fashion for lymphatic drainage and detoxification, while also exfoliating and extracting. The 80-minute Deluxe treatment ($350) also includes a multi-peptide dermabuilder and LED light therapy. It’s customizable and designed to work its magic on every skincare concern under the sun. Ask for Meru. She works wonders with the wand and gives great skincare advice. The 28,000 square-foot spa, designed by Philippe Starck, is a pretty sexy place to lounge in too, and there’s plenty of fitness options. For a more affordable spa experience, peruse their Spa Month menu.

The Spa at The Setai by THÉMAÉ

Spa suite at The Setai. Photo Credit: The Setai

Spa suite at The Setai. Photo Credit: The Setai

 

The Spa at The Setai recently integrated a new line of THÉMAÉ Paris products into its Asian-inspired concept and treatments. The product line is created with the extracts of four different types of tea: red, black, white and green. For a classic, deep-cleansing facial, try the 60-minute Purity Ritual ($180), which utilizes a detoxifying mask enriched in the four tea elixir and lupin flower extract (again, whatever that is, but you know your skin will love it). The Spa offers a truly individualized experience perfect for couples, as each of their four suites includes two beds, a steam room, shower and views of the zen poolscape and ocean.

Enliven Spa & Salon at JW Marriott Marquis

Photo Credit: JW Marriott Marquis

Photo Credit: JW Marriott Marquis

 

For floor-to-ceiling views from the 20th floor of a gorgeous downtown high-rise, head to Enliven Spa at JW Marriott Marquis and go for the 50-minute deep tissue massage ($130) or better yet, upgrade to the 80-minute ($170), and ask for Rosie to melt your tensions and rub your knots away. A day at the spa grants you access to their pool and fitness center, so unwind and enjoy.

Jurlique Spa at Mayfair Hotel & Spa

Jurlique Spa. Photo Credit: Mayfair Hotel & Spa

Jurlique Spa. Photo Credit: Mayfair Hotel & Spa

 

For a taste of Old Florida while you spa, you’ve got to go to Miami’s oldest city, Coconut Grove, and the iconic Mayfair Hotel & Spa. Their Jurlique Spa utilizes the Australian brand’s organic products for a holistic spa experience. Try the 60-minute Mayfair Signature Tangerine Mimosa Massage ($150), which is completely customizable and includes an invigorating tangerine mimosa back scrub.

For a complete listing of participating Miami Spa Month spas and their treatment offerings, click here.

ShayneWaveMeD

Splashing in the surf near Panga Drops, Nicaragua

 

Mercedes-Benz Fashion Week Swim officially kicks off tonight at The Raleigh hotel and I, for one, get excited whenever this time of year comes around. Bikinis might very well be my favorite fashion staple of all time.  They exude confidence, freedom and a celebration of the female form. Even more to the point, it’s what I’m doing while I’m in my bikini that I really love–surfing, snorkeling, sailing or swimming, this water baby is happiest slathered in SPF 50 splashing in the sea.

From sporty and functional to lux for lounging, I love (and own) all types of bikinis. Fashion Week Swim is a treat to spot the latest trends from top designers as they sashay down the runway on gorgeous models. I’ll be at The Raleigh all weekend with my eyes peeled and I’ll be sure to share the hottest looks with you via social media. Of course, the swimsuit is a timeless piece, so this weekend (whether you’re going to the shows or not) grab one you love and hit the water.

Bikini: ViX, Sunglasses: Ray-Ban, Sunscreen: Coppertone SPF 50 & Kiehl’s Super Fluid UV Defense SPF 50

Photo by: Thank You Miami

ShayneWheelWEB

Opening up my heart in Nicaragua in full wheel pose

 

I first stumbled upon Exhale Spas ten years ago in New York City. It was summer break after my first year teaching middle school in the Bronx and the city was mine to explore. I was on my way to an art gallery on 57th Street when I came across the “exhale mind body spa” marquee on Central Park South. Something about it was so inviting that I had to go inside. They were offering a Summer of Zen promotion that included a Fusion Massage and a pack of yoga and Core Fusion classes at a price that seemed affordable on my teacher’s salary.

I was hooked. The massage was heavenly. The spa was peaceful and luxurious with full locker room, fluffy robes, herbal tea and a grounded color palette of greens and natural wood. The yoga studio was beautiful with hardwood floors, high ceilings and Buddha statuettes, while the Core Fusion studio was a high-performance arena for fitness in clean, custom environs.

I lived on the Upper East Side, so the Madison Avenue spa became my go-to location. Exhale is where I learned to love yoga, a practice that has served me well through the years. Its spa is one of the first luxurious indulgences I treated myself to as a young woman (it’s been a slippery slope since) and I’ve remained a loyal client.

exhaleWEB

The Deco facade of Exhale at Loews Miami Beach Hotel

 

When I was asked to be Brand Ambassador to Exhale Spas here in Miami, I was thrilled. The role is a natural fit as I’ve been recommending Exhale to friends, family and strangers all these years. Anyone who knows me knows I love Exhale. In fact, before I made the move to Miami, I made a point to visit Exhale at the Epic Hotel in Brickell for a yoga class and Power Facial on one of my apartment-hunting trips. With a second location newly open at Loews Miami Beach Hotel, it’s easier than ever for Miami girls (and boys) to get a taste of Exhale.

What exactly is it that keeps me coming back through the years?

  • I love that it’s a results-oriented spa with a mind-body philosophy. This is apparent from their customizable spa therapies to the precision of the movements in Core Fusion.
  • The environs and amenities are luxurious with a down-to-earth, organic and unpretentious vibe. Whether it’s a massage or a yoga class, I always feel like I’m being pampered when I’m at Exhale.
  • And finally, quality, quality, quality. I always know I’m in good hands. My complexion has been saved thanks to my aesthetician and the Power Facial, and I use the products that she recommends. During a deep tissue massage, my therapist worked out an old hamstring injury, and I swear, he healed me.
YogaWEB

Striving for balance in tree pose

 

When it comes to whipping yourself into shape, the combination of yoga and Core Fusion with the guidance of their well-trained teachers is perfection. I’ve been a yoga and Pilates devotee for years and there’s nothing quite like the endorphin rush after a great class to sooth my mind and my body.

I’m excited for my new journey as Brand Ambassador for Exhale Spas in Miami. To kick things off, I’d like to share some of their goodness with you, my readers. I’m giving away a 10-pack of yoga + Core Fusion classes in Miami ($230 value) to one lucky reader. All you have to do is tell me in the comments section below why you think that person should be you. Post your comment by 11:59 p.m. Friday July 18 and I’ll announce the winner the next day. Namaste!

Yoga Pose Images by: ThankYouMiami

There’s nothing quite like travel to get you outside of your comfort zone, turn your typical routine inside out and shake you from complacency. That feeling of being out of your element, without grounding, can be uncomfortable at first, but it often opens the door to unexpected discoveries and even bliss. I was in an adorable yoga studio in Tamarindo, Costa Rica last week called Mermaids and Sailors owned by a woman from New York who married a Tica man (see, travel can even lead to lasting love) when I came across this quote:

DreamWEB

Now, I’m not usually one for inspirational quotes (they can come across too heavy-handed or needy), but occasionally these little messages strike the right chord with me. And I’m especially susceptible to them when I’m on my mat in a foreign land by myself feeling rather blissful. This one got to me because typically I identify with being a big dreamer. I’ve made many of my travel dreams a reality, I think my career is pretty dreamy and I have a habit of formulating a plan and going after my dreams. I love this quote because it gently coaxes you to “dream a little bigger.”

It made me think of what lies along the perimeter of my dreams. I visualized a luminescent bubble (yoga will do this to you) with a soft grey abyss the color of twilight surrounding it, representing the unknown or simply the unimagined territory beyond my wildest dreams, perhaps that’s where they get wild. It’s the area that’s a little too scary or uncomfortable to delve into, and so we often avoid examining it, content to let it linger just outside the safe bubble of dreams we’re pretty sure we can accomplish. It’s easy to find that twilight zone intimidating, but there’s also an intriguing beauty to it.

I thought about the unexamined edges of my dreams during my practice (a far more vigorous class than I expected, yoga sculpt, which combines vinyasa with Pilates and weight training), and my thoughts went first to my physical body. I was in Tamarindo to learn to surf. I was pushing the limits of my body every day in the waves, surprising myself with what I was able to do (stand up, ride a wave), and facing the fear of crashing waves and an entity that was far vaster than little ol’ me (the ocean). Every paddle in and pop up was facing fear head on, and the pay off was enormous. Surfing brings such an all encompassing physical rush. You learn that the more you let go of fear and the less you hesitate, the more successful you are in the water. A playfulness, joy and confidence takes over that’s absolutely intoxicating. Talk about a life lesson.

The same applies to my yoga practice. Throughout the week, I was constantly amazed at the strong link between surfing and yoga. I’ve been practicing for over a decade, and every class pushes you to be a little more aware and test your boundaries. However, it’s still easy to hide inside your own shortcuts, laziness and fear. It looks and feels like you’re practicing to the best of your abilities, but you’re still holding back. For me, this comes with not really trying to learn new inversions, like handstands and forearm balance, and being afraid to do headstand in the middle of the room. It’s purely fear. When I’m at the beach with friends playing around with headstands, that fear disappears. When you get more playful and realize that falling down really isn’t that bad, it frees up your mental space to try and succeed.

Practicing headstands on South Beach with Betsy (left)

Practicing headstands on South Beach with Betsy (left)

 

These revelations led me to think about other areas where my desires and ambitions were hiding in the shadows. I was traveling through a Spanish-speaking country and I’ve traveled through many Spanish-speaking countries in the last year and a half, not to mention, I live in Miami. My Spanish is okay, it’s not bad, it’s not great. I enjoy practicing it and I’d like to get better. Yet oftentimes, I go silent for fear of sounding stupid and not being able to keep up. Before my week in Tamarindo, I was in Nicaragua for a week, and the day I crossed the border, Spanish was the only option. I may not have sounded brilliant, but I got by. I spoke, I listened and I carried on conversations all in Spanish. It was scary and it was also exciting. I’m confident that with a little effort (lessons and practice), I can become a better Spanish speaker and I think it would bring me lots of joy.

And my thoughts continued to linger to even greater dreams, like the kind of writing I want to do, the travel experiences I want to have, the love I’d like to find and the friendships I’d like to foster. Basically, the kind of beautiful life I want to live. It’s amazing how these dreams can manifest your destiny. Traveling to an unknown place (especially by yourself) has an amazing way of shaking the cobwebs from your eyes to see yourself and the people around you more clearly. It’s an opportunity to get out of your head and let go of all the little insecurities that weigh you down, keeping you from meeting your full potential. Meeting people on the road and hearing their stories is an incredible way to make the world feel like a small and inviting place. There’s nothing like it to breed compassion and open you up to vulnerability. And really, aren’t those the two places where the magic happens?

I plan to continue to study the edge of my dreams and push their boundaries. Who knows? Maybe one day I’ll be able to do a headstand on a surfboard. And speak Spanish. So why not dream a little bigger, my dear? There’s really nothing to be afraid of.

ShayneSurfZOOM

Stoked! Surviving the drop on day one. Photo: Witch’s Rock Surf Camp

 

My trip to Witch’s Rock Surf Camp in Tamarindo, Costa Rica was literally seven years in the making. I had my first surf lesson way back in 2007 (boy does time fly!) in Mission Beach, San Diego with my best friend Krista during our two week road trip up the coast. We both caught on pretty quickly and managed to stand up and ride a few waves. Yes, we were hooked. As we made our way up the winding coast in a red Mustang convertible, we’d peer down at the Pacific and pretend we were much more experienced surfers than we actually were, scoping out waves, and saying “those look totally rideable.” We had another lesson in Santa Cruz before making our way to our final destination of San Francisco.

Front View

Witch’s Rock Surf Camp facade. My room was right above the sign.

 

Shortly after that trip, I came across Witch’s Rock Surf Camp. I can’t remember if I read about it in an article or if I Googled it, but it stayed in my mind. Years went by, and I kept saying, I want to go to surf camp in Costa Rica. I figured if I could stand up and catch a wave after one lesson, how much better can I get if I had a full week of instruction?

Through the years, I managed to surf a few storm swells in Key West and I took a lesson in Boca Raton. Last year, I finally made my way to Costa Rica’s central Pacific Coast in Esterillos. I fell hard for the country’s natural beauty, the sunsets and the Pura Vida spirit. I also managed to take another surf lesson. That was it. I resolved then and there to return to Costa Rica for the surf camp I’d been dreaming about all these years. The time was now.

The view of the surf from my balcony

The view of the surf from my balcony

 

As fate would have it, shortly after I booked my Witch’s Rock trip, a group of friends invited me to join their surf trip in Nicaragua the week before, about an hour north of the Costa Rica border. I’ve spent the last two weeks splashing in the surf in Central America. Near Nicaragua’s Colorados and Panga Drops, I discovered  a new break, the Pequeña Drops, more suited to my ability level, and took a lesson at Amarillo. I bid adieu to my Nicaragua crew and made my way across the border to Tamarindo on my own for a full week of instruction at the beginner level (intermediate and advanced tours are also offered). Here’s my account of the incredible week that was at Witch’s Rock Surf Camp.

Day 1

Instructor: J. Luis, 23
Time: 11:00 a.m.
Board: 9’2″ NSP epoxy
Wave Height: 3′
Partner: Brian, 50, Episcopal Priest from Mississippi
Swimsuit: (because that’s a really important detail to note) Roxy black & white striped boy short bottoms with sports bra-style top & Roxy rashguard

Today our lesson started on the sand practicing popping up. My instructor J. Luis is a tiny little thing and moves like a snake, fluidly, slowly and with great precision. We started by stretching and then we showed him our pop ups. He helped explain to go slow and take your time getting into position. You get your body into a full upward facing dog and then drag your front foot to the middle of the board and plant your back foot parallel. He showed us the proper height to stand–to come up a little higher at first (still with knees bent) before bending into position with your arms out in front and your chest up over your legs. This was good to note because I was starting to get into the habit of staying bent down way too low during my last lesson in Nicaragua at Amarillo. He also explained that to speed up, you shift your weight forward and to slow down, backward.

In the water, it took a couple of waves to get the hang of it. We made our way out past the breakers and he told us when to start paddling, usually telling us to shift a little to our left as we paddled. Then, he told us when to stand up. The first time I got it was an amazing sensation and I literally howled as I rode the wave. J. Luis gave great corrections, reminding me not to put my back knee down in the process of popping up. “You don’t need to,” he told me, and that seemed to be exactly what I needed to hear to get it. I managed to do that on the last couple of waves that I caught, and I could definitely feel the difference in the speed, the lightness and the efficiency of just getting on your feet. We paddled into the waves, and J. Luis helped us on the timing and pushing us in a little bit to catch them.

Shayne Zone

Photo: Witch’s Rock Surf Camp

 

The epoxy board is far lighter than any of the other boards I’ve tried before (all soft tops) and it’s definitely easier to maneuver in the water and paddle on. I practiced my turtle roll plenty of times (rolling onto my back and putting the board over my body as the waves crash over me) and it works better than I thought it would. The waves look big, but when they crash they feel manageable and not too intimidating. I look forward to continuing to perfect my pop up, spotting my waves, learning to maneuver and just get more comfortable out there.

Brian and I stayed in the water for almost another hour after our lesson on our own. It took a little trial and error to figure out which wave to go for and to time it out, but I eventually felt pretty comfortable out there. I caught one really solid one (and howled again) and a few others. It felt awesome to catch a wave on my own from start to finish. I’m definitely understanding the expression of being totally stoked! There’s nothing like catching a great wave that makes you want to paddle right back out to get another. Eventually, I got tired and the wave got kind of crowded, so I came in.

I felt a little sore in my right hip in the water (probably from my leash pulling on my leg). I should probably do a little yoga every day to keep my muscles loose and limber. Otherwise, feel pretty strong.

Day 2

Instructor: J. Luis
Time: 10:00 a.m.
Board: 9’2″ NSP epoxy
Wave Height: 3′
Partner: Brian
Swimsuit: Seafoam green Roxy with halter top and braid detail, Roxy rash guard (again, super important info)

Went out this morning and felt good. My pop up feels more natural, fluid and second nature. It’s amazing the difference a little practice, trusting your instincts and just kind of flowing makes. I have to remember to move my back foot forward a little on the board, but going straight to my feet feels right. The sets were rolling in a little slower today, so it required more patience and waiting for the right one. Sometimes, we’d paddle forward to catch the shore break and then have to hurry and paddle back out as the set was rolling in. Definitely practiced more turtle rolling with the long board (works wonders) and also got a few smacks to the face by the crest of the wave, trying to go over them just before they break. I feel comfortable in these waves.

My last few rides felt good, and towards the end I felt comfortable standing up a little straighter and playing with pumping and steering the board. J. Luis was still helping with timing and pushing me into the wave a little, but I think I caught a few on my own.

I went back out after my lesson and tried to catch a few. It went okay. I’d catch them and then lose my balance and fall off pretty quickly. On the last one I caught, it felt good. I let out my first holler of the day, and then must have psyched myself out or something because I fell off the wave and the rail of the board smacked me right in the shin. Ouch! It swelled up with a nice purple welt and didn’t quite break the skin. I’m icing it now to keep from swelling and hope it doesn’t end up hurting too bad.

Icing my first surf injury

Icing my first surf injury

Day 3

Instructor: J. Luis
Time:  2:15 p.m.
Board: 9’2″ NSP epoxy
Wave Height: 1′ – 2′ (“Maybe half,” said J. Luis.)
Partner: Brian
Swimsuit: Seafoam green with braid detail top, black string bikini bottom, rash guard (all Roxy)

Today we focused on spotting our own waves, paddling into them and timing them out independently without the help of J. Luis pushing us in. He still gave us verbal cues, but reminded us to look at the wave as we were paddling and to use our own instincts. We also worked on the beginning of turning.

J. Luis is a great instructor. His demos on land are so fluid and precise and his corrections in the water make perfect sense and are extremely helpful. Last night, we had a video analysis of our session from yesterday. My main takeaway was not to stay crouched down so low, but to raise my torso and still keep my knees bent. J. Luis also reinforced taking it easy out there, trust your instincts, take your time, don’t be too intense, scared or “in the zone.” Watching the video was an eye opener because the waves really aren’t that big. I watched myself hesitate on one wave and not pop up when there was no reason not to. It’s just fear and doubt that takes over. The waves out here are manageable, so I went in today thinking, just go with it, be free, have fun.

ShayneStokeZOOM

Photo: Witch’s Rock Surf Camp

 

In the water, the waves were smaller and there was a lot of time between sets. It took a couple of tries before I caught a nice ride. There’s a frantic energy that comes with learning to surf. A lot has to happen in the right order, and I’m working on breaking it down into a more zen, fluid motion. (There really is so much correlation between yoga and surfing, it’s kind of amazing.) First, arch your trunk up into an upward facing dog (if you curl the other way, your nose is going to dive into the wave or you’re going to lose your balance). Next, get your feet into position, knees bent, trunk up and get ready for the drop.

Today, we added playing around with turning. I love J. Luis’ explanation, it’s a full body movement that starts with your eyes. You look at where you want to turn, your head follows and then lean your trunk in that direction. You either go for the front side turn or the back side, and the goal is to stay midway up on the wave so you can ride it for a longer distance. Once you turn, you put more weight into your forward foot. A lot of this is just theoretical for me at this point, but I look forward to practicing it more.

Day 4

Instructor: J. Luis
Time:  12:00 p.m.
Board: 9’2″ NSP epoxy
Wave Height: 4′
Partner: Brian
Swimsuit: Black Roxy string bikini, Roxy crop top rashguard

Such a fun session today! We’re learning to turn and I feel like I was ripping a little out there! The waves were a nice size and smooth and consistent. J. Luis is teaching us to spot our waves and time out our paddling. I’m starting to understand how important paddling is. It’s all about momentum and timing. It’s super helpful to have J. Luis out there telling us when to start paddling and when to “get speed” before popping up. I was out there on my own before our lesson and it was tricky, but I managed to catch a couple.

It’s also really cool to study the waves and see what they’re doing. Are they gonna break left or right? Where do you need to be to catch it just right, how hard and long do you need to paddle? How are you going to get out past the impact zone? I’m getting confident and comfortable with these waves. It’s a beautiful thing interacting with the ocean like that.

In the lineup with J. Luis (left)

In the lineup with J. Luis (left). Photo: Witch’s Rock Surf Camp

 

My body is definitely tired. I know what they mean when they say your arms feel like noodles. My hips are also sore, mostly from laying on the board and my bones digging in, but also straddling a big board.

Most of the times when I messed up today, J. Luis explained it was because I was paddling wrong, like too  frantically and sloppy, as opposed to nice fluid strokes. He gave me a great pointer and nuance in my pop up. Right before I pop up, arch my head and torso up, like in cobra, and then go for the pop up. It seems to add momentum and gets me organized on the board just right. Turning also helps to get me up from my crouched position on the board, and I managed to catch a really good left, and a pretty good right. Brian said that I was really riding the face of the wave and I looked like I knew what I was doing out there. Yay! I’m definitely feeling more at ease on the board, and I’m playing around with shifting my weight from my back to my front foot for speed and turning and to pump the board to keep riding the face. It’s so cool and so much fun! I’m loving it. Can’t wait for tomorrow!

Day 5

Instructor: J. Luis
Time:  1:00 p.m.
Board: 8’6″ NSP epoxy
Wave Height: 3′
Partner: Brian
Swimsuit: Striped sports bra-style top, black string bottoms, crop top rash guard (all Roxy)

I went down to a smaller board today and it was a pretty good transition. You can definitely feel the difference. It has a lot more give and you can maneuver and adjust your weight on it better. It’s also easier to carry to the beach and sit on out on the waves. It took a minute to catch the wave properly. It takes even more power from your paddling, but I got the hang of it. Still working on turning. Once I got comfortable and confident with my paddling and catching the waves, I was able to take my time and get some nice lefts. The waves were smaller today, but it was nice. I felt comfortable and peaceful out there. There’s a lot of patience that comes with surfing. It’s nice when you get into a sort of zen moment out there watching the waves coming in, thinking about timing and where you should be and what the sets are doing.

Shayne Turn

Photo: Witch’s Rock Surf Camp

 

I stayed out after my lesson and caught a bunch of waves all on my own right off the bat. It felt really good. My transition from sitting on the board to getting on my tummy and paddling feels pretty seamless, and when I can catch the wave, my pop up feels like second nature. I had a nice drop on one of my waves during the lesson, and I had some nice rides today. It’s really just so much fun. I felt one with the water today.

Day 6

Instructor: J. Luis, Andres & Axel
Time:  2:30 p.m.
Board: 8’6″ NSP epoxy
Wave Height: 3′
Partner: Surf Camp Trip to Playa Grande
Swimsuit: Orange Vix triangle top with gold chain accent, black Roxy string bottoms, Roxy crop top rashguard

J. Luis packing up the boards for our trip to Playa Grande

J. Luis packing up the boards for our trip to Playa Grande

 

We went out to Playa Grande for our last day to see how our skills translated to different, more advanced waves. Conditions weren’t ideal as the waves were choppy and inconsistent. They also packed a little more power and height than the waves we’d been surfing at Tamarindo all week. It was a little scary at times and definitely required more hustle and awareness of the surf. It was more challenging to get out past the impact zone.

Andres ripping at Playa Grande

Andres ripping at Playa Grande. Photo: Witch’s Rock Surf Camp

 

I managed to catch a solid wave on my own before our instructors came out to help. When it’s right, it’s so right, and when it’s wrong, it’s just not going to happen. Andres helped me out on a few waves. It was fun and exciting, but I definitely didn’t feel as agile and in control out there. There were more wipeouts and a little more frantic energy. I was also feeling tired. Still, there were some moments where I felt like an animal charging out there into the surf, feeling strong. At the end of the session, I caught a decent wave. It wasn’t a very long ride, but I was tired and the whitewash coming in did not look inviting. I came in and laid on the sand like a starfish. It felt good to embrace the sand, listen to the waves and feel my heart beat. Surfing gives you such a rush. It was quite a finish to an amazing week.

J. Luis & me after our last session

J. Luis & me after our last session

 

I couldn’t help but think, what if I had one more week to keep practicing? I bet I could rip! At the same time, my body was exhausted, especially my shoulders. I can’t say enough good things about my week in Tamarindo at Witch’s Rock, and there will be more to come on the blog. It’s a cool little town with a lot of character.

For anyone who’s ever wanted to surf, I can’t encourage you enough to go for it. Witch’s Rock provides the perfect platform for all types of travelers (solo, like me, friends, families, couples) and all surf abilities (novices, beginners, intermediate and advanced) at a very reasonable price (roughly $1,000 for a full week depending on your choice of accommodations and the time of year). There are two restaurants on site (breakfast is included), a microbrewery, live music at sunset, a surf shop and surf legend Robert August of the classic movie Endless Summer is a constant presence as he shapes boards onsite. In addition to our daily lessons, we had daily seminars on safety, surf etiquette, surf science, board selection, the history of surfing and more. If you decide to sign up for seven days or more at Witch’s Rock Surf Camp, mention my name for a $50 discount.

I definitely see more surf trips in my future. I’d return to Witch’s Rock in a heart beat, and I look forward to discovering more of Costa Rica and the world atop a surf board. I also plan to hit the waves in Miami and South Florida as much as I can. I finished my trip on an 8’6″ board and J. Luis advised me to keep renting boards and playing around with the size until I get comfortable on an 8’0″ or 7’10″ before I buy my own to stick with for awhile.

On the water, I’ve learned how to sail, I’ve learned how to be a deckhand on catamarans and parasail boats. I think my journey as a surfer will be the most rewarding.

Yogis on the lawn at the newly opened Exhale Spa at the Loews Hotel South Beach

Yogis on the lawn at the newly opened Exhale Spa at the Loews Hotel South Beach

 

In less than a week I’ll be on the beaches of Nicaragua and Costa Rica with the sole purpose of learning to surf. (Well, maybe also to commune with nature, disconnect from society, make new friends and drink beer and rum.)  With that in mind, I’ve been amping up my workout routine. I thought I might switch it up radically and adopt a whole new regimen, but in reality I just hit my regular spots harder and more frequently. Here’s where I go in Miami for that endorphin boost that only a good sweat sess can give you.

Green Monkey Yoga

Green Monkey South Beach has been my go to yoga spot for a couple of years now. It’s safe to say that it’s the best studio in town (they also have locations in Midtown and South Miami), especially if it’s a power yoga or vinyasa flow practice that you’re after. The classes are challenging and the balance between a solid workout and the spiritual aspects of yoga is just right. While the studio’s not heated, it’s not exactly air conditioned either, and you can expect to work up a serious sweat. The treehouse (as they call their studios) has a nice community feel and the teachers are fantastic. Paul is my guru–and everyone else’s. His classes are perennially packed. I also love Amy Steiner and Sharon Aluma for their thoughtful instruction and vigorous vinyasa flow classes. I purchase a 10 pack for $179, but individual classes ($20) and memberships are also available

Jet Set Pilates

When I’m in the mood for a more straightforward 50-minute Pilates class, I head to Jet Set Pilates South of Fifth (additional location in Coral Gables). While not classical Pilates (and actually, not really Pilates), Jet Set offers small group classes on their Megaformer machines. The class is limited to eight people and you have to book online in advance to guarantee your spot. Pilates requires a lot of precision and awareness on how to position your body to perform the exercises properly and safely. (My best friend is a Pilates instructor and owns a studio, so I like to pull my Pilates snob card.) Jet Set is an intense full body workout and you can literally feel your muscles sculpting as you repeat the exercises. Even though the class is small, you don’t get a lot of personal instruction or corrections, though, and I worry that a newby not familiar with Pilates could easily hurt herself in a class like this. Class costs $20 for first-timers (normally $35). I opt for the 10 pack at $250.

Beach Runs

This one’s as simple as it gets and it may just be my favorite workout of all. It’s one of the main reasons I live on South Beach and insist upon my oceanfront condo. I love having that kind of access to go for a run on the beach. I tend to do between two and four miles first thing in the morning or at sunset. Lately, I’ve been heading south along the hard pack sand, but I also enjoy running north on the boardwalk. I don’t bring music or my phone. It’s my time to totally disconnect. Nothing clears my mind or gets my creative juices flowing more than a nice long run on the beach.

Exhale Spas

Exhale has been my go to spa since my days in New York City. When I moved to Miami, one of the things that made me think this city was legit was the fact that there was an Exhale Spa at the Epic Hotel downtown. They’ve recently opened a second location at Loews Hotel on South Beach less than a mile from my house, so I’m a happy girl. Exhale’s genius is that it offers both exceptional spa therapies and amazing fitness classes under one zen-chic roof. Their proprietary Core Fusion classes are serious business. Combining principles of yoga, Pilates, ballet, aerobics and weight training, the focus is on the smallest movements targeting your muscles to the point of exhaustion. Their instructors are well-trained, know the body’s anatomy and are very motivational. They also have a wonderful yoga program. I recently got a membership ($180 per month), which is reciprocal to both locations. Single classes cost $25.

Swimming

I’m very ambitious about my swimming workout, yet I don’t manage to squeeze it in as often as I’d like. I guess it’s access to a good lap swimming pool that makes this one tough. I have a pool in my building, but it’s not ideal and I don’t want to be dodging kids and people at leisure. I’ve attempted a handful of open ocean swims in preparation of my surf trip, and they’re exhilarating. I use my swim gear (goggles, swim cap, two-piece Speedo) and basically use the hotel skyline as my guide. I swim a half mile south before turning back the other way for a full mile. Conditions need to be right, though, and lately we’ve had a lot of wind and rip currents. People ask if I’m afraid of sharks and the short answer is, no. The only things that really scare me in the ocean are jellyfish and jet skis.

South Beach Kayak

This is another one I wish I took advantage of more often. Old family friends own this great little kayak shack on Purdy Avenue where you can rent kayaks and standup paddleboards (SUP) to put in on Biscyane Bay. SUP is a fun, full body workout with emphasis on core stability and balance. It’s a great way to enjoy the great outdoors and the abundant natural beauty in Miami, all while getting a nice calorie burn in. Best of all, there’s plenty of great dining options in the neighborhood to refuel post-paddle. This is definitely a workout to make a social occasion out of. Paddleboard rentals start at $30 per hour at South Beach Kayak. Tell them Shayne sent you!

SoBe Fit Body

I’ve tried SoBe Fit Body a handful of times for its Pilates reformer classes. It all depends on the instructor, though, and I couldn’t get into enough of a regular groove there to justify more class packs. They also offer Pilates mat, yoga and barre classes. The studio is clean and modern and the staff is nice. I have a handful of friends who swear by their Tuesday night barre class. Classes start at $20.

Barry’s Bootcamp

I’ve now tried the uber-trendy Barry’s Bootcamp once thanks to a good friend and colleague, and I have to say it’s a pretty kickass workout. From the chiseled, model-perfect instructors to the fashionable, well-heeled worker-outers, it can seem like an intimidating gate to crash, but everyone was super friendly. The class itself involves some serious cardio circuits on a treadmill with bootcamp-style weight training and aerobics. It’s high energy in a sexy, nightclub setting, and I can see how people get totally addicted. It was my first time ever running on a treadmill and I appreciate the way that machine (and the Barry’s drill sergeants) pushes you to the next level. I’ll definitely be back. I dropped in for a single class at $30. Memberships and packages are also available.

SoBe Kick

While I tend towards a zen-like mind body workout, there are times when I just want to punch something. Or kick something. That’s when boxing classes at SoBe Kick come in handy. With a variety of boxing, kickboxing and yoga classes to choose from, these classes pack a serious full body and cardio punch (pun 100% intended). I bought a package on Groupon long ago and I’m not sure how individual classes or memberships are priced. All I know is that after my first class, I was so sore I could barely walk (no exaggeration). I keep meaning to head back to this place or test the other boxing gyms in the city.

Karma Yoga

There’s a secret community yoga class free to the public in Sunset Harbour hosted by the good folks at YOGiiZA, the organic yoga apparel brand, on Wednesday nights. Founders/owners and husband and wife duo Dawn and Mark Oliver foster a lovely yoga community inside their warehouse where yogis of all stripes swing by to hang out, practice and then enjoy a potluck and ping pong party afterwards. It skews a little hippy dippy (depending on your threshold for all of that), but they’re friendly and welcoming. Different instructors from the community play the teacher role each week, so it’s a great way to get to know yoga in Miami and find the practice that’s right for you.

The Standard Spa Miami Beach

The Standard Spa is where the monied hipster goes to get his zen on. Lodged inside the creaky old Lido Hotel on Belle Isle in the middle of Biscayne Bay, The Standard has created a sublime hideaway. With lush, labyrinthine zen gardens, a bayfront pool and restaurant, their spa is one of the most popular in Miami with a robust menu of services and fitness classes. Their Friday evening H2Om class at 8 p.m. plays host to a variety of teachers and offers students access to its indoor baths, including an impressive hamam. The level of instruction is top notch and the facilities are nice, but it can be all too sweaty, breathy and gross in the bath/hamam area for my taste post-class. H2Om classes cost $30, spa memberships also available.

Where do you get your workout on and what kind of workout do you prefer? Any questions about the spots mentioned above? Let me know in the comments below!

Aerial view of the St. Kitts Marriott. Image: St. Kitts Marriott

Aerial view of the St. Kitts Marriott. Image: St. Kitts Marriott

 

With rainforest canopies climbing the heights of volcanic peaks, and craggy, sun-baked bluffs rippling across the horizon, St. Kitts is a striking Caribbean island destination. Located in the West Indies’ Leeward Islands, emerald green and aqua waters lap against soft gold sand shores. At 70 square-miles, there’s not a single stoplight on the island. Locals (known as Kittitians) are a laidback, happy lot quick to crack a joke or offer up a recommendation, and they’ll explain that their beloved island is shaped like a drumstick with sister island Nevis to the south.

Where To Stay

The oceanfront St. Kitts Marriott Resort & The Royal Beach Club is centrally located in Frigate Bay on the island’s Atlantic side. The grounds are sprawling with Frigate Bay House serving as the main hotel, as well as 19 freestanding, garden-style buildings housing one- and two-bedroom suites perfectly suited for families on vacation (for prime ocean views, request a suite in buildings 5, 6, 7, 13, 14 or 15).

The beach and view at the northern end of Marriott's property.

The beach and view at the northern end of Marriott’s property.

 

As the largest resort on the island at 393 rooms, St. Kitts Marriot offers all the creature comforts you might expect, and then some—an 18-hole golf course, tennis courts, casino, three swimming pools, multiple restaurants and bars, a spa, fitness center and activity center.

Opened in 2003, the lobby is grand and open air, there’s an oversized map of the island behind reception and a Disney-esque wooden boat replica can be found in a fountain overlooking the Grand Plaza. Guest rooms, while clean and comfortable, are in need of a modern refresh and pool furniture is standard aluminum and plastic. What the resort may lack in style, it makes up for in expanse and friendly hospitality. Not to mention, a tranquil private beach with gorgeous views of the mountainous landscape. (Go for a swim, and you might just share the waters with a pod of sea turtles). Daily programming is designed to entertain and ranges from pool volleyball and aqua aerobics to horseshoes and “dive-in” movies.

What To Do

Get the lay of the land from sea on a day sail to Nevis with Leeward Island Chartersaboard a 78’ catamaran. The drinks will start flowing as soon as you step on board and this is a perfect opportunity to try the local beer Carib or a “Ting with a Sting.” Ting is a local grapefruit soda and the sting comes when it’s served with Cane Spirits Rothschild or CSR, a local white rum distilled from sugar cane.

You’ll sail south along the Caribbean and stop to snorkel at a protected cove. Next, sail across The Narrows, the channel separating St. Kitts from Nevis, where the wind and the waves will pickup as you leave protected waters. The catamaran beaches just north of The Four Seasons Resort Nevis on a secluded beach for a barbecue of fresh fish and hot dogs.

My happy place: Aboard a catamaran with a Carib in hand.

My happy place: Aboard a catamaran with a Carib in hand.

 

Spend the afternoon cooling off in the refreshing crystal clear waters and nursing a Ting with a Sting or two. A little exploring will lead you to fishermen with colorful wooden outboard boats beached on the shore preparing conch and snapper for the markets. Walk in the other direction and a bluff will lead you to an unexpected pasture of cows searching for shade.

While closed during our visit, Sunshine’s (just south of The Four Seasons) has a reputation for being a raucous beach bar with former patrons including Beyonce and Jay-Z.

What To See

For a crash course in St. Kitts history and an exploration of the island’s bio-diversity, embark on a jeep tour and rainforest hike with Greg’s Safaris. Led by fifth generation Kittitian and extremely knowledgeable naturalist Greg Pereira, you’ll wind your way up the island’s interior as the terrain shifts from arid and sweltering to lush and dewy.

Pereira narrates a fascinating tour detailing the island’s colonization first by the Spanish, then the French and later the British, and its 360 year history producing sugarcane, which came to a halt in 2005. The island’s highest point is at 3,700’, and we stopped at local farmer Yellow’s Garden to hike through the “Valley of the Giants.”

You’ll see colorful flowers like morning glories, heliconia and black-eyed Susans blooming through green tangles of tree ferns and elephant ears. Due to its rich, porous soil, the rainforest produces such fruits and crops as guavas, bananas, pineapple, sweet potato, tamarind, soursop and breadfruit, many of which have medicinal purposes.

Pereira has keen observational skills in the forest and he will demonstrate and explain the intuitive functions of the ecosystem. If you’re lucky, you might even spot a vervet monkey tucked away in the trees.

Where To Eat & Drink

Kittitian cuisine draws upon West Indian, Creole and indigenous Carib influences, and curries, stews and rotis are common dishes. For a truly local experience, head to El Fredo’s Restaurant and Bar in the capital city Basseterre for lunch. There are no menus, but the day’s selections are scrawled on a chalkboard reflecting what’s fresh and available. Grab a seat inside the small screened-in porch and dine amongst local politicians and businesspeople.

The kitchen itself is the size of a closet, but the aromas wafting from it, drenched in garlic, curry and spices, signal that big flavors are simmering inside. Selections range from Creole snapper, curry conch, garlic shrimp and chicken roti served with mashed bananas or rice and pink peas. Goat water, a savory stew, is the local comfort food, and adventurous eaters may wish to sample it here.

For a refined, modern take on local cuisine, head to Spice Mill at Cockleshell Beach for dinner. Located at the southern end of St. Kitts, you can see the lights of Nevis twinkling across The Narrows. You’ll be charmed at once by its rustic chic dining room, composed entirely of natural wood with cathedral ceilings, exposed beams and shutters opening up to the beach breeze. Overhead, woven wicker light fixtures dangle in abstract shapes reminiscent of pineapples and jellyfish.

The dining room at Spice Mill at Cockleshell Beach

The dining room at Spice Mill at Cockleshell Beach

 

This attention to detail extends to the menu, which plays up Thai flavors (a seafood soup with coconut and lemon grass, coconut-scented jasmine rice, chili flakes) on an otherwise straightforward gourmet menu. Selections range from spiny lobster with a housemade butter sauce to beef tenderloin in a cognac pepper sauce, but the seafood risotto with pumpkin, parmesan and truffle-scented oil is hands down the winner.

Spice Mill makes for the perfect evening out, but it’s also a daytime beach club destination boasting a private beach, abundant cushy lounge chairs and cabanas, and a bon vivant air. For a similar scene by day and night, head to Carambola Beach Club inFriar’s Bay. The mouth-watering sushi menu is the highlight here, and they also have a variety of surf and turf entrée options.

If it’s nightlife that you’re after, the St. Kitts Marriott is walking distance to “Da Strip,” a row of beachfront bars blaring reggae, reggaeton, hip hop and house music. Da Strip attracts both locals and tourists, and the scene from bar to bar ranges from low key to high energy. Shiggidy Shack is the place to be on a Thursday night, Vibes is on Friday and Chinchilla’s draws the ex-pat med school students.

Why Go

St. Kitts stands out as a Caribbean island that’s still somewhat undiscovered. It was late to adopt tourism as a major economic force because of its long history producing sugar cane. This gives it an off the beaten path quality and an upwardly mobile local populace. With plenty to discover by land and sea, it’s ideal for the beach bum or the adventurer, and a strong local cuisine will also satisfy curious foodies.

The Logistics

  • Flights from Miami (MIA) depart daily to Basseterre (SKB) on American Airlines. Roundtrip rates from the $700s. Three-hour, non-stop direct flight.
  • St. Kitts Marriott Resort & The Royal Beach Club is a 10-15 minute transfer from SKB. Nightly rates from $199.
  • If you book on June 21st, the first day of summer through the CyberSummer flash sale website, you can get three nights free when you book four nights. Visit the site for other deeply discounted hotels in Florida, the Caribbean and Latin America.

A version of this story originally appeared on Miami.com

In anticipation of my upcoming surf trip to Nicaragua and Costa Rica, I’ve had health and fitness on the brain. While I’ve ramped up my workouts, I was curious about what healthy, energy-boosting food I should be putting in my body, so I tapped Melissa Schollaert, a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. She put together an entire day’s meal plan packed with delicious vegan and raw recipes. I’ve been sipping the smoothie every day for breakfast and I tried my hand at the coconut kale quinoa tropical pesto salad. Both were easy to whip up and delicious! So without further adieu, here’s Melissa and her Real Nutritious recipes.

By Melissa Schollaert

Summer is just around the corner and we all know what that means. Bikini time! If you’re not ready, to show off your bikini body, don’t worry. I’ve got you covered with some simple suggestions.

First off let’s make it clear, I am not a fad diet, drop the weight in two weeks (so you can gain it all back and then some) kind of gal. If that’s what you’re looking for, let me save you some time right now reading this post. Anyhow, I am all about cleaning up the system and holistically creating a lifestyle that leaves you full of energy, so you can enjoy your fabulous life.

We’re exposed to toxins every day. In fact, we encounter more toxins in one day than our grandparents did in their entire lifetime.  Yikes! These toxins can lead to all kinds of symptoms like a poor complexion, and you guessed it, weight gain. I find by adding lots of raw, whole foods we can work to slowly clear these toxins, without nasty detox reactions all while picking up energy and gaining glowing skin. Sound good? Below is what a typical day of eating would look like to have you bikini ready by summer.

Breakfast: The Energizing Smoothie Everybody Loves

purple smoothie1 c dairy free or raw milk
1 c frozen blueberries
½ banana (or 1/2 avocado)
1 large handful greens of choice (spinach is a good place to start if you’re new to greens in your smoothie)
ÂĽ t coconut oil
2 T hemp seeds

Blend well and enjoy!

Option to Add/Garnish with:
bee pollen (great way to boost immunity and energy while fighting seasonal allergies), ceylon cinnamon (just 1 tsp can keep blood sugar level for 24 hours!), raw cacao nibs, or 1/2-1 tsp Vitamineral green (energy boost/detox)

Lunch: Green Dragon Rolls 

nori salad rollsFor the rolls:
4 nori sheets
2 cups baby greens
1 cup garlic cream dressing

Optional toppings: shredded carrots (or any other veggie), sprouts, raw kraut

Cut each roll in a diagonal into 2 piece with a sharp knife.

Serve immediately with remaining dressing as a dipping sauce.

For the dressing:
1/4 cup fresh lemon
1/4 cup coconut aminos
8 garlic cloves (peeled)
3 inch piece ginger (peeled
1 cup olive oil
salt, pepper, kelp, dulse to taste

In a high speed blender add all ingredients and blend well]

Lay out 1 nori sheet on a clean, dry surface. Place 1/2 cups greens in a narrow layer of the sheet (about 1/2 inch from edge closest to you) Layer 1/4 avocado, and any other desired toppings and add 1 T creamy garlic dressing. Gently roll nori sheet away from you, tightly and evenly. Seal edge by wetting lightly with water or dressing.

Dinner: Coconut Kale and Quinoa with Tropical Pesto

kale quinoa pesto1 cup quinoa, rinsed under running water in a fine mesh colander for a couple of minutes (I like red or tri-color best)
1 cup  water
1 small bunch of kale, stems removed and leaves chopped (for a total of about 4 cups chopped kale)
1/2 small to medium red onion, chopped
1/3 cup coconut flakes (optional)

Tropical Cilantro-Cashew Pesto:
2 cups cilantro, packed
scant 1/2 cup cashews
4 cloves garlic
1/2 cup olive oil
salt and freshly ground black pepper, to taste
1/2 lime, juiced (or more, to taste)
pinch red pepper flakes, optional
Dash each of kelp and dulse

Directions:
In a medium saucepan, combine 1 cup coconut milk and 1 cup water, and bring to a boil. Add the quinoa, cover and simmer for 15 to 17 minutes, until the water is absorbed. Remove from heat, fluff with a fork, cover and set aside.

Make the pesto: combine cilantro, cashews and garlic in a food processor. Start processing the mixture, and slowly drizzle in the olive oil. When I’m cleansing or to lighten up, I lower oil content and increase lime juice by equal amounts. Season with salt, pepper, lime juice and red pepper flakes, all to taste, and blend well.

In a medium serving bowl, combine the warm coconut quinoa, chopped kale, red onion and pesto. Mix well with a big spoon and season to taste with salt and pepper, if necessary.

In a skillet over medium heat, toast the coconut flakes for a few minutes until golden and fragrant, stirring often. Top the salad with coconut flakes and serve warm.

Notes: This salad keeps well in the fridge for a couple of days. Either eat it cold or gently reheated.

Dessert/Snack: Raw Blueberry Dream Pudding

dreamy rawSoaking time:  1 hour

1 heaping cup raw cashews, soaked for one hour and then drained
1 cup pure water (or unsweetened almond milk or coconut water)
1 teaspoon vanilla extract or vanilla bean
3 tablespoons coconut butter
1 cup organic blueberries (fresh or frozen)
½ teaspoon dark-liquid stevia
½ teaspoon sea salt

Blend all ingredients except berries together in a food processor. Stir in berries or gently pulse a few times in blender. Refrigerate and serve cool. My favorite is to add a sprinkle of raw cacao nibs before eating.

If you’d like a guided cleanse to prep you for summer, save 15% on the RNL cleanse through July 5th for all Wanderlust readers (includes supplements, recipes, an individual one hour nutrition session and full email support.)

Beach High Res Crop

Melissa Schollaert is a Holistic Health & Nutrition Counselor and founder of Real Nutritious Living. She’s been an on-camera expert for ABC, NBC, and GoodDayLive, with her writing published on a number of healthy living and nutrition websites. She also teaches cooking classes and workshops at Whole Foods and various other retail outlets.  She’s an avid yogi, always improving surfer, and a firm believer in faith, love, and the healing power of green juice. She’s got a heart for helping others achieve their health goals to attain their healthiest happiest life.  Check out her website, Follow her blog, “Like” her on FaceBook , and enjoy tips and tweeting here. 

I like to think I lead a pretty active, healthy lifestyle. I eat right (most of the time) and I workout regularly. Whether it’s running on the beach, swimming, practicing yoga or Pilates, I always feel better if I get an exercise in. However, when it comes to travel, my regular routine seems to fall by the wayside. I rarely make time for a dedicated workout and I tend to indulge a little more in meals out.

I don’t have a free weight or machine routine, so hotel gyms don’t really work for me, and you never know what you’re going to to get from a Pilates or yoga class on the road. Most of all, it’s just hard to find the time and energy to exercise when you could be out exploring a city, sunning on the beach or sleeping in an extra hour.

Krista Schollaert-Garabedian of Lates Pilates Studio

Krista Schollaert-Garabedian of Lates Pilates Studio

I reached out to my best friend Krista Schollaert-Garabedian, owner of Lates Pilates Studio in Pittsburgh, to give me a quick 20-minute workout I could do on the road. She and I have traveled extensively together and our travel styles are the same. We love an action-packed vacation, from wandering the streets of new and familiar cities to bicycling across the Golden Gate Bridge, learning to surf or hiking the Hollywood Hills. We also love our fair share of eating, drinking and lazing around.

I remember Krista always doing a little Pilates exercise in our hotel rooms in between activities, so I asked her to share a routine with me. I tested it out on a recent trip to Cancun and it gets my seal of approval (obviously!). All you need is 20-minutes and a little floor space.

Krista’s 20-Minute Pilates-Inspired In Room Workout

“When we travel, we tend to be on our feet a whole lot, so when I get to my hotel, the first thing I like to do is lay on the floor and pull one knee in at a time, roll out my ankles, flex and point my toes, straighten my leg, stretch out my hamstrings and then cross my straight leg over my body and do an IT stretch,” Krista told me. Start with this stretching routine.

Abdominal Series

If you practice Pilates, then you’re probably familiar with the abdominal curl. It’s the posture you keep your spine in during the ab series. If you’re a beginner, think abs tight, naval to spine and ribcage in. The ab series consists of five moves and you’ll do 10 reps of each before moving onto the next one.

1. Single Leg Stretch-  With your upper body curled, pull both knees into the chest and place both hands on the right knee. Send your left leg straight, either hovering off the floor if abs are strong enough or higher if weaker, then switch legs at a fast tempo.

2. Double Leg Stretch- Start with your knees into your chest and your upper body curled with both hands on your shins. Extend both legs out as low as you can and hold. Extend your arms behind you. Then, pull your knees back into your chest and your arms back to your shins.

3. Scissor Kicks- Extend both legs straight up and go into an upper body curl. Reach for your right leg’s shin or ankle and pull your straight right leg to you while you send your straight left leg down to the floor. Switch legs at a fast pace.

4. Double Leg Lift- Place your hands behind your head and extend your legs straight up to the sky. Curl your upper body. Lower your legs down to the floor as far as your abs can hold them and pause. Take your time lifting  your legs slowly back up to the starting point.

5. Criss Cross- Place your hands behind your head with your legs in table top position and curl your upper body. Twist your upper body up to the right side and pull your left knee to the elbow. At the same time, extend your straight right leg and switch. This exercise should be done slowly while maintaining both shoulders off the ground as you  twist.

Standing Yoga Series

The next portion of the workout takes a few cues from yoga.

1. Cat Cow Stretches- On all fours, alternate between arching your spine (cat) and raising your hips and head while lowering your spine (cow). It’s helpful to time these movements with the inhale and exhale of your breath.

2. Downward Facing Dog to Plank- To get the blood flowing, move from plank to downward facing dog for about 5 reps. On the last rep, pull your right knee into your chest and hold there for five breaths, then step it through between you hands.

3. Low Runner’s Lunge to Standing Lunge- You are now in a low runner’s lunge. Find the sweet spot to allow your hip flexors to release. Then, find your way to a standing lunge with your hands on your hips. After you’ve cultivated balance, start bending your back leg to the floor with a bent knee. After 10 reps, place hands back on  floor and switch sides.

Side Series

Krista Pilates

Rest for a moment in child’s pose before moving to your side. For beginners, you can lay on your side with a hand behind your head and for more advanced, position yourself on your knee with a hand on the floor. You’ll do the following three exercises in reps of 10 and then switch sides.

1. Leg Lifts- Lift the top leg to hip level and lower back down.

2. Pendulum Kicks- Keeping the leg hip level, swing your straight leg back and forth. The goal here is to keep the hips in alignment like you are in between two walls.

3. Hip Circles- For a hip opener, take your straight leg and imagine you’re drawing small circles in the air with your pointed toe. These can be large or small circles, but the idea is to maintain proper alignment.

The Teaser

Your final test of ab strength is with the teaser. If you’re more of a yogi, this is also called boat pose. The easiest way to start your teaser is to find a seat on your sits bones, curl your spine so that your lower back touches the floor and raise your legs to table top. From there, hold the back of you your legs and balance.  If you’ve got it, extend your legs straight, trying to make your body form a V-like shape.

To intensify, curl your spine all the way down onto your back, trying to touch your feet and head at the same time to the floor. Once you’ve touched the floor roll back up to the V position. Do 10 reps.

Final Spine Stretch

Place your feet on the floor and make your way to a standing position. Roll down to touch your toes articulating each vertebrae on the way down. While hanging like a rag doll, shake your head yes and no, and release your shoulders. Once you feel relaxed, slowly roll your spine back up to a standing position and focus on your breath. Your head is the last thing to come up. Finally, test your balance and try to come onto the balls of your feet. Balance here for at least one full breath circuit and you’re all done.

Namaste.

If you’re traveling to Pittsburgh and looking for a great Pilates class, make an appointment at Krista’s Lates Pilates Studio. She’s the best! Do you have any special tips for staying in shape and working out while you travel? Please share them in the comments below.

David Walker

Whether scrawled on the side of a building or on a massive canvas, the work of London-born, Berlin-based artist David Walker makes one pause for closer study. His medium is exclusively spray paint and his masterpieces are made without the aid of stencils, brushes or a projector, creating hyper-realistic, multi-layered portraits in a rainbow of dripping spray paint colors. Women are almost always his subjects, and it’s the juxtaposition between classical and modern, beauty and ugliness where he finds an “odd poetry” in his art.

On May 10, he will present his first United States solo show “Swapping Souls With Strangers” at the Robert Fontaine Gallery in Miami’s Wynwood Arts District during the monthly Art Walk. He’ll debut 12 new large scale portraits, as well as his first foray into word art using his “wet painting” technique. The show will run until the end of the month. I caught up with Walker in Berlin last week to talk to him about his work and his upcoming Miami show.

WC: How did you develop your technique of creating portraits using spray paint freehand?
DW: It was sort of an accident. I had some of my illustration and print work in a group show in L.A. in 2008. A chunk of my work went missing in transit, so I had to compensate by working on the wall. I used spray paint to get the job done quick and something just clicked. I got back to London and feverishly started painting. Portraits seemed to be the best place to start and something I was always drawn to exploring in other work. The style has developed over time, but I want the idea to stay simple, just one medium, no stencils or projectors, a traditional subject in a contemporary medium.

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The large-scale portraits are very realistic and you use a rainbow of colors to depict them. Who are your muses or models?
For the last two years, the subjects of the work have all been people I have met along the way, through friends, travel or complete strangers that I approached and had to convince I wasn’t a crazy person.

Are they always women?
I paint men occasionally, but I find painting women far more interesting and it works alongside the masculinity of graffiti and vandal-like marks I make.

What inspires the juxtaposition of realism with street art?
I am drawn to the idea of creating a beautiful portrait out of components that are associated with ugliness. There is some odd poetry in that.

Do you have a preference working outside on the street versus on a medium that can be hung in a gallery? How is the approach different?
I make the work in exactly the same way both inside and outside. I didn’t want to differentiate between the two. All that changes is what they are painted on. I think my preference depends on my mood. Both come with their own challenges. I like painting outside because you have to make quick decisions, you have time constraints, people are watching and photographing you and such. It makes you work in a more spontaneous way. I’m always surprised that I can paint a huge wall in two days, but it may take me two weeks to finish a canvas. In the studio you can take your time, experiment and really think about what you are doing. You go through it all putting a show together! It’s never easy. It’s love and hate, but it’s always rewarding in one way or another.

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You’re from London and travel extensively for your art. You’re based in Berlin now. How do these different cities affect your work?
You pick things up from different cities, colors, textures, faces. It all has a push on the work in some way, big or small. I have noticed a definite change in the work since I have been in Berlin. It took a while, but the influence has creeped in. There is more space in Berlin. It’s more relaxed than London. I feel like I am out of the race. I can concentrate on the work, which is a great. As a result, some of the new work also has space in it and the colour palettes nod to the darkness of the winter and the intense hues of the graffiti which climbs the walls everywhere here.

What can we expect at your May show at the Robert Fontaine Gallery?
Lots of beautiful mess, large scale works, some new paths ventured and a few surprises.

Your show is called “Swapping Souls with Strangers.” What does that mean?
It came from something I wrote years ago. It just made perfect sense as the title for the show. All the people in the paintings were strangers to me not so long ago. I wanted the images to have a connection to each other and myself, rather than a collection of random faces.

When you paint someone I feel it’s an equal exchange. My subjects give me everything just by letting me paint them, so I try and give everything back in the creation the work. Inevitably you become part of their story. Their family and friends instantly know about you. The image, good or bad, becomes part of their life. It can feel like a strange intrusion sometimes, but when you are new to a city it can help ground you. You quickly become part of that place and linked to the people who live there.

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Tell me about your new word art pieces. What’s the inspiration and why the absence of color here?
I’m actually really excited about them. I have been writing for many years now. I come up with sentences and phrases and they stick in my mind and I never know what to do with them. I wanted to include something in the show that would counteract the colorful portraits, so black and white text was the perfect choice.

Tell me about the “wet painting” technique you use in these works.
I happened upon this wet painting technique when I was experimenting with spray paint some years ago and had forgotten about it. When I started to think about how to make the text pieces, it suddenly came back to me and was the right solution for creating the work. Oh, but I’m not telling you how it’s done!

Have you spent much time in Miami? How do you like it? What do you do when you’re here?
I was there in 1999. I don’t remember much. It was a crazy week. I came back last December over Basel week. I had a great time. I love coming to the U.S. I was mostly up a ladder or searching for a good whisky bar. I think I started to scratch the surface, but as with most cities it’s not until you get to know the underbelly that they get really interesting, so looking forward to this trip.