Staying Fit at the Beach!

It is finally that time of year again, time for summer vacation! This year that means escaping to an east coast beach for a few days, and I can’t wait!

While visiting the beach is going to be a blast and there will be exciting new foods to try and things to explore, I don’t want to undo all the work I have done on my body over the winter. And if you’re like me you probably only have 1-2 trips like this a year, so needles to say, I’ve been prepping and I’m pumped!

The beach, in my opinion, is the perfect place to vacation and unwind, but it’s also a great place for greasy foods and hopefully minimal physical activity. Now this combo is fine for the first few days but it could start to catch up with you before you even get home!

So I have a few tips on how to try and maintain your summer body, while still enjoying your beach time as much as possible!

Beach Activities

My favorite thing to do at the beach is to listen to music and lay out, and as much as I wish that burned calories… it doesn’t!

So in preparation for a minimal activity afternoon be sure to get in some exercise in the morning. Now you could do some morning yoga or just morning stretches and then hit the beach for a walk while it’s cool and empty. You’ll burn a few calories, wake your body up and get in some additional site seeing.  Or if shopping is your thing, leave the lounger for a bit and walk around the boardwalk while you shop.

My next suggestion is to bring toys! Whether they are water toys like skipping balls or skim boards, or more beach toys like a frisbee or volleyball.  And of course if running around at all is not your thing, be sure you’ve packed your sand castle stuff and at least give your arms a workout with some light digging.

Food & Drinks

Since this is vacation time, like many others, I plan on having multiple “cheat meals,” as you should! But since most restaurant meals average over 1,000 calories each, you can see how eating 3-4 large meals a day could start weighing you down. So try cutting that down to just 2 large/high calorie meals a day, y犀利士 ou’ll save calories and money!

My next suggestion is to go to a grocery store and pick up any snacks, frozen meals, low calorie soft drinks etc. that you might need to make beach easy meals. This will help you avoid visiting funnel cake carts with an empty stomach.

Some of my healthy favorites to take with me to the beach are homemade sandwiches, dried fruit, whole fruit, granola bars and nuts. The main goal is to pack things that won’t melt or get soggy while hanging out in your cooler all day.

And for those of us over 21 who want a drink or two by the water, my only suggestion is waiting until after lunch that way you’re not waking up and ending your body’s fast with alcohol.  If you can push off the booze until after you’ve had some food and virgin beverages in your system (like water) you’ll probably be less likely to dehydrate in the heat!

Bottom Line

I don’t know about you but I work hard all year long in order to get to the beach and have the choice to do NOTHING! Diet and exercise can certainly wait until after vacation, but if you want to try and maintain your healthy lifestyle I hope my tips helped! Overall it’s simple: eat out a little less and walk a little more. Just be sure to wear enough SPF no matter what you do!

Satisfying Summer Snacks!

One of the simplest ways to start getting healthy and making better nutritional choices, is having healthy snacks ready to go for the week!

I know when I’m not prepared I usually resort to convenient foods such as chips, cereal or sweets for snacks throughout the day. And even if you focus on making healthy meals, your snack food choices could still set you back if you’re not careful.

When it comes to snacks, it’s all about having lower calorie options that still have substance to hold you over until your next meal. This means you need to create snacks with healthy proteins and fats to satisfy your hunger and nutritional needs.  But you also need snacks that you’re excited to eat, beyond just keeping fruit and nuts on hand.

It’s also important to make snacks that can travel easily and last the week, so that you can grab and go as needed. This means you need to prep your snacks for the week ahead of time, to make your healthy options just as convenient as a bag of chips.

KBA’s Recipe e-book has a handful of delicious snack recipes along with smoothies, drinks and even desserts. Giving you options whether you’re at home or on the go!

And with KBA supplements added to your snack recipes, you are also fueling your body with the vitamins and minerals it needs for the day and week to come!

Follow the Recipe Below or Watch the Video here: https://www.youtube.com/watch?v=4ypNcBrOMCk&t=1s

Download our FREE Recipe E-book here:https://kiknbacassets.com/e-books/

Healthy Protein Balls


Prep time       Mix time        Total time

5 min              5 min             10 minutes


• ¼ cup oats, steel cut

• ¼ cup raw cocoa powder,


• 2 tablespoons flax seed ground

(mixed with 4 tablespoons water)

• ¼ cup chia seeds

• ½ cup dates, chopped

• ¼ cup almond nuts

• 1 tablespoon honey (optional)

• 4 teaspoons KBA Pine Pollen Powder


  1. In a large bowl, mix together all ingredient & stir until well combined.
  2. Roll into 1 inch round or bite-sized balls. This should make about 12 oatmeal energy balls.
  3. Then put an almond nut on top of each ball.
  4. Serve and enjoy!

Store the balls covered in the fridge for up to a week, or in the freezer for longer!


  • You can also put about 1 tsp. of any nut butter on top of each ball for some added protein and flavor!

Intermittent Fasting

Along with juicing, the keto diet and affordable leggings, another big trend that has picked up popularity in the last few years is Intermittent Fasting. We will get into the specifics shortly, but essentially intermittent fasting is when you cycle between periods of eating and fasting. 

And adopting or trying this method can be difficult at first, especially if like me, you grew up thinking you need 3 meals and 2 snacks per day with no more than 3-4 hours apart to keep the metabolism working all day long.

Now things have shifted and new studies are 犀利士 showing just how beneficial Intermittent Fasting can be to your health and body.

What is it?

First things first, consult your doctor before starting any new diet and exercise regime to be sure it’s suitable for you.

Second, even though intermittent fasting is the blanket term for this type of dieting, there are actually many different variations.

For daily intermittent fasters, the main goal is to aim for at least a 10-16 hour fasting window everyday (12 hours is common). But you still need to get in your allotted calories for the day,  you just have a smaller time window to do it in!

For example:    

  • Fasting Time: 16 hours
  • Fasting Period : 7pm- 11am
  • Eating Period: 11am-7pm

This type of fasting is said to help turn fat stores into energy, which then can release ketones into the bloodstream and help encourage weight loss.

Here is a list of some of the other most common intermittent fasting schedules:

  1. 12 hour fast (ex. 6pm-6am)
  2. 16 hour fast (ex. 6pm-10am)
  3. Alternate Day fasting (You can either eat no solid food or allow up to 500 calories on fasting days)
  4. 5:2 (Eat for 5 days, allow 500-600 calories on your 2 fasting days)
  5. Weekly 24 hour fast

Or you can try just skipping meals first until you’re ready for longer fasts!

Intermittent Fasting Benefits

Besides helping to turn fat stores into energy, what can intermittent fasting do for the body?

Well surprisingly, this type of dieting can affect our bodies on a hormonal level too. While the body is fasting it initiates cellular repair processes and helps to change hormone levels making fat more accessible.  It can lower insulin levels and actually help to increase the levels of human growth hormone, leading to burning more fat and even muscle gain.

These hormone changes can also help facilitate weight loss because short term fasting can actually help increase your metabolic rate by 3-14% helping you burn more calories daily. And some studies have even shown it can actually cause 3-8%  weight loss over 3-24 weeks, many people losing  4-7%  of  their waist circumference.

Lastly intermittent fasting is said to even be good for your brain too! It can help to reduce oxidative stress, inflammation, reduce blood sugar levels and even insulin resistance. Fasting can help to keep the cells repairing themselves and hormones balanced.

Bottom Line

Overall intermittent fasting is just a way to cycle periods of eating and fasting. The amount of time allotted for both is completely up to you and what fits your lifestyle best.

Some say you can be a little more lenient with the actual food you’re eating because you’re also fasting. But you can’t just eat fast food/processed food and expect your body to run perfectly. It is still important to opt for healthier options and be mindful of your caloric intake. And like any diet there will be harder days in the beginning, but in time your body will adapt to its new feeding schedule and the benefits will start coming!

Anti-Aging Naturally

Anti-aging is the trend that will never end, because regardless of your skin color or gender, everyone wants to look youthful forever. I think most people, like myself, start seeking out anti-aging information and products when we hit our mid to late 20’s and into our 30’s.

I think the first time I ever noticed a “wrinkle” or really just an exaggerated expression line was at 24. None of these lines really bothered me then or bother me now, but I am curious what, if any, natural anti-aging tips are out there?

5 Natural Anti- Aging Tips

1. Avoid the Sun Unless Protected

Now, that being said, we need vitamin D and the sun to survive, and being active outdoors it also important, but do your best to keep from baking in the sun with no protection.  Where sunglasses, sunscreen, hats etc., and skip any sort of tanning bed in favor of spray tans or at home self tanners—if like me, having some color is your preference.

2. Diet & Exercise

Even if your goal isn’t to lose weight, proper nutrition and regular exercise are important if you want to maintain your 20 year old bod for as long as possible. Many suggest eating a “plant rich” diet, which really just means

being sure your getting all your fruit and vegetable servings, whole grains, as well as lean protein and good fats.

As for your anti-aging exercise regime, many studies have shown that HIIT (High Intensity Interval Training) is a great way to help slow aging. This type of workout is great for the lungs, heart, muscles and skin because of the influx of oxygen and blood circulating through the entire body and even brain.

3. Drink More Water

Another big one is to increase the amount of water you drink and decrease the amount of caffeine and alcohol.  Not only do alcohol and caffeine dehydrate your body and skin, they can also cause a flushed appearance or even spidery veins on the face.  The more water you drink the more hydrated and supple (youthful) your skin will look overall.

4. Skin Care

But in addition to drinking more water you also need a good skin care routine. 

Now everyone’s skin is different and will have different needs but the basics are; cleanse, exfoliate and hydrate! You want to keep the skin and pores clean, get rid of any dead skin cells and moisturize everything else away!

I cleanse and moisturize my face twice a day, both morning and night and do a facemask or exfoliate 1-2 times per week. I either use a hydrating mask or a charcoal one to deep clean my pores.

5. Natural Supplements

It doesn’t matter what your goal is, weight loss, smoother skin or even longer hair, supplements are a great way to help us reach our goals. Even if you are a pro-dieter it is not a bad idea to include some natural supplements in your routine to help cover any nutrient gaps.  Supplements can help add in vitamins and minerals you may not get from your food, keeping your body running smoothly.

The bottom line is, we can’t slow down the hands of time but we can learn how to age gracefully every step of the way, am I right?

If you are interested in adding any natural supplements to your regime, we have some great options , check out the Beauty and Health tabs to learn more! Here is one of my current favorites…

Mosea Elements All Natural Radiance – All Natural Hair, Skin & Nails Vitamins – For Men & Women
  •  NATURAL AND NAKED – A Powerful Fusion Of Wild Harvested And Organic Herbs, Bio Boosting Minerals And Homeostasis Promoting Plants Formulated To Strengthen Structural Building Blocks For Beautiful And Healthy Hair, Skin And Nails.
  •  ANTI-AGING NUTRIENTS – Containing A High Concentration Of Vitamins A & C, Other Viable Nutrients And Antioxidants To Support Collagen Synthesis Vital For Blemish And Acne Tissue Repair While Reducing The Appearance Of Wrinkles, Promoting Younger Looking Skin.
  •  BEAUTIFUL HAIR AND NAILS – In Terms Of Your Hair, Vitamin A And C Both Help With Healthy Collagen Construction Giving Rich Luster To Your Locks And Preventing Hair Loss And Dandruff.
  •  RADIANCE BEGINS WITHIN ME – Hydration Coupled With The Right Nutrition May Be Your Best Defense Against Oxidative Stress By Bringing Balance To Free Radicals And Antioxidants Preventing Homeostatic Disruption.
  • NOTHING ADDED – Vegan, Paleo, Non-GMO, Gluten-free, No Soy, No Dairy, No Added Sugar, No Fillers And Cruelty Free. Add To Water Or Your Beverage of Choice.

Hot Yoga

I never thought that yoga would be a part of my daily routine, but I find myself on the mat day after day for longer each time. At first my main motivation was just clearing my mind and getting some needed “me” time, which was the right reason I think.

Then over time while my mind was relaxing my body was also changing quite a bit. Don’t get me wrong, I didn’t lose much weight and it didn’t happen over night, but after many consecutive days I was becoming stronger, more flexible and the poses were starting to feel less awkward.

And it doesn’t take long once you’ve begun loving practicing yoga, that you look for ways to expand your practice, and Hot yoga is a great way to do that!

What is Hot Yoga?

I’ve explained this briefly and other types of Yoga before in a previous blog: https://kiknbacassets.com/yoga/

But to be more precise hot yoga is a rather vigorous form of yoga, which is practiced in, you guessed it, a hot and usually humid room/studio for 90 minutes. The climate goal is usually around 105 degrees and 40 percent humidity.

The type of yoga usually practiced in this heated climate is called Bikram yoga. This yoga type consists of a series of 26 different standing and stretching positions that usually require the contraction of all muscle groups. The main purpose of hot yoga is to raise your heart rate and exercise your muscles— this is not a stretch and relax type of class!

Hot yoga is not for everyone given its more intense nature so check with your doctor before diving in. But for those both healthy and crazy enough to try, you’ll benefit greatly from this type of practice!

Hot Benefits

One of the biggest benefits that comes from just the environment alone is that you will sweat like crazy! Which means not only are you getting a good workout and burning calories but you’re also detoxifying your body, the sweat helping to pull toxins out.

Beyond sweating the heat can also help with flexibility, the warmer the muscles are the more flexible they become. And being mindful of your flexibility moving into Bikram yoga is important to complete the series and avoid any injuries. It is also low impact, like most yoga, and allows you to get in a good workout without putting any unnecessary stress on your joints.

It is also a good mix of both strength training and cardio!

Even though hot yoga is usually all bodyweight training, due to the types of postures and prolonged period of time holding each one, it is a great full body workout that can leave all major muscle groups fatigued. 

Plus your cardio vascular system will thank you!

Without a doubt your heart and lungs will be pumping during any hot yoga session, and this can help to make them both stronger and more efficient.  Having a strong heart and lungs means more oxygen gets to your muscles, so you can do more!

And if weight loss and fat loss are your main motivators than hot yoga is probably your best yoga option. In a single 90 minute class you can burn up to 1000 calories. Not to mention it can increase your metabolic rate so that more calories are burned off versus turning into body fat.

Bottom Line

Practicing any type of yoga for any reason is already a step in a healthier direction, for both your body and mind!

I’m an at home yoga practitioner and have never been to an in-person-class (Youtube is my teacher, so many FREE options!) but considering how hot and humid the room needs to be you will probably have to seek a class for the true and full experience that is hot yoga and all it’s benefits.

Which is also a great opportunity to meet other local yogi’s and make new connections!

But if I’m being honest with the weather getting both hotter and more humid, it’s more likely that you’ll find me doing some Bikram yoga, or any other type of yoga, in my backyard. And I know I won’t get all the amazing benefits that I would from the proper studio, but yoga is all about what feels good for you, wherever that is!


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to get 20% OFF KBA’s Pine Needle Tea.

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