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Chris Covington

About Chris Covington

The Editor-in-Chief of Red Letter Everyday On-line Magazine is Chris Covington. Chris is an analytical chemist with a love of fitness, healthy cooking, and all things beauty! As a lifelong runner and weight trainer, she incorporates exercise and healthy eating into her daily life. As a skin cancer patient she has a special inquisitiveness for skin health and a desire to share her experiences and knowledge with her readers. Outside of RLE, Chris an alumna of Alpha Sigma Tau Sorority and is a member of the Junior League. She lives in San Francisco with her husband and two children. Chris enjoys hiking, camping, gardening, biking, and the amazing landscape of Northern California.

The Spa Manifesto

June 4, 2015

The Spa Manifesto

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 5-26-2015 | Disclaimer | Photos by Red Letter Everyday eMagazine

Spa

Massage: just the word begins to make the stress in my mind and body unravel. I thoroughly enjoy getting massages and facials. And my secret (not any more) affair with them began some years ago when my son was so very young and just entering preschool. He was only there for three hours a day, but I had about a 45 minute drive each way. So why bother to go home just to pop back in the car and wait in the carpool line for pick up. What a waste, so I had to find something to do during his adventure away from me and home.

So I made of list of things I could do each day, while I waited for Ben to master Legos, coloring and, heaven forbid, being without me for a few hours each day. I began with the low hanging fruit: grocery shopping, dry cleaners, and errands of all sorts. Quickly tiring of those things, I added walking in various locations nearby, visiting art galleries and museums, reading in the library, etc… until I finally found this time each day as an opportunity, an excellent way to perk my weary, sleep-deprived, mommy self up.

Just by chance one morning, I found a full service, reasonably-priced salon just down the street from my son’s preschool. I would never again, be that worn-down, unkept stay-at-home-mom. I was beginning a new era! Be gone hair that had not been cut or colored for almost a year and nearly automatically put itself into pony tail each and every morning. Chipped, unkept nails were forbidden, as were unshaped eye brows. Feet were once again soft and always sandal ready, even in the winter. It was glorious!!!

serum

But I didn’t really understand the sweet hour of focusing on myself once every two weeks until, I accepted the invitation from the owner to be a test subject for a new masseuse that was being trained in the salon. Did she really say “free massage with a light facial, hand and foot massage” too? “Yes, please,” was an unexpected reflex response that I heard my voice say. And within minutes, I was handed a drape and left in a dim room with a sink and shower area in the back, a large bed, and soft music playing. “I’ll be back in a minute,” she said. It was at this point that I realized that I had zero understanding – absolutely no knowledge – of what one did when one had a massage or even a facial.

The fire hose opened and a litany of questions quietly but rapidly filled from my mind:

  • Do I go naked or just undies, or bra and undies? She didn’t say and I didn’t ask.
  • What is the towel for? To wipe off after a shower? Or do I take a shower pre-massage, like at the pool before you go swimming?
  • Do I take my make up off? How do I get it off?
  • Do I keep my contacts in or take them out? I don’t have a case with me.
  • Is it better to have my hair up or down?
  • Yikes, did I shave recently? Yep, that is stubble … everywhere.
  • Tissues, are there any tissues so I can blow my nose?
  • Hands and feet, are they good? I checked; good enough.
  • And the list went on and on…

So many questions, but I had already committed. So I went with undies on, bra off, contacts in, and climbed under the sheets. I left my clothes in a pile on a stool.

She knocked and came in. And it began. Personal privacy was surprisingly preserved for such and intimate procedure. But it was by no means relaxing, because I was torturing myself with all my questions and doubt. However, I could see where, if one was properly prepared, that this event could be life-changing. And I needed some changing.

Facial Acid Peel

I thanked her, left a nice tip, and with my hair in knots, I left the salon with a mission: how does one properly get a treatment at a day spa.

I went straight to the top spa websites, Ritz Carlton Day Spas in Boston, Red Door near the W in DC, the Greenbriar in West Virginia and several resorts with swank spas through out the country.

At first hey empowered me with a variety of information but as I read on, I became confused with the conflicting information: do this, not that; either or both are acceptable, don’t have these treatments together, plan this amount of time before and after….. it was all too much.

So I decided to take a different approach. If I were the provider and I walked in the door, what would allow me to be comfortable and confident giving you a treatment that I completely enjoyed.

Moisture without irritation!

I’ve refined my inner etiquette rules over the years as I’ve experienced a variety spas from memorable local ones in Sonoma to the grand dames: Greenbriar and the Ritz Carlton. All these spa experiences are thanks to family gifts, sorority sisters’ generosity, and love from my husband and kids. Each experience has been cherished, and savored, reviving my spirits more than the givers will ever know!

In the few short years, Ben was in preschool, I cherished the time I invested in myself. It eventually led to the start of Red Letter Everyday eMagazine, my opportunity to share my passion for health, fitness and beauty.

Since then, mani/pedi’s are my mainstay with Laura, my daughter. Facials are a regular event. And massages are my treat.

A few years back, a young sorority sister of mine, knowing of my spa addiction, asked for tips on going to a spa for a massage and facial for the first time. As you can imagine, my heart leapt at the chance to share my knowledge and opinions: all of the things I wish I knew at that first massage and facial. I hadn’t ever written the spa etiquette rules down, I simply lived them. But she was heading into uncharted territory, and I would not let a dear sister down. And from here the Spa Manifesto began…

The rules were flexible, yet finite, and I can only imagine her surprise at my depth of understanding of the subject matter. 

Spa Manifesto

  1. It is a massage/facial, touching will be required so adjust your personal space, but always feel free to tell the provider if you feel uncomfortable.
  2. Check with the spa to see when you can arrive because you will want to take advantage of the relaxation area. A half hour there with cucumber water, dimmed lights, comfortable chair and soothing music can do wonders for your inner peace and a great treatment.
  3. Many higher end spas have a day pass or window of time you can enjoy the spa, sauna, hot tub, heated pool etc… so make certain to ask when you book your appointment. I recommend doing these activities before your treatment so that you don’t wash off any key products.
  4. Stop all home treatments outside of gentle cleansing and moisturizing three days prior to reduce skin sensitivities and irritations.
  5. Shave the necessary parts the day before, unless you are getting those areas waxed.
  6. Make sure your nose is clear.
  7. Drink 80 oz of water throughout the day for 48 hours prior.
  8. Don’t wear any makeup, jewelry or perfume to your treatment.
  9. Bring a brush and hair tie to pull your hair back. You hair will probably be messy post treatment.
  10. You do not need to shower at the spa prior to the massage, but you will want to have showered that day.
  11. Be early to your appointment to enjoy the relaxation room and to complete any paper work.
  12. You’ll be shown into a changing room or changing area. It in a private room, you’ll be asked to take all your belongings with you and lock them into a locker. I always find it useful to bring a large bag that zips. Everything is secure and in one place. If it is a shared changing room, you’ll be changing in front of others, and they will be changing in front of you. You’ll be able to put your items directly into a locker, but I still find the zippered bag useful.
  13. You’ll be asked to change into a shower towel and given a robe and usually slippers.
  14. Pull your hair back in a way that will allow you to comfortably lay on the back of your head. I usually find that a low pony tail/bun works best.
  15. Once you’ve changed and secured your items, take a moment to go to the restroom so that your treatment does not have to be interrupted.
  16. When you’ come out of the changing room, you’ll go to the relaxation room.
  17. This is your (and everyone else’s) time to relax and enjoy some infused water or herbal tea. So leave that cell phone in your bag/or robe pocket turned off and keep a low voice so that you don’t disturb other guests.
  18. At the time of your appointment, your service provider will come and get you from the relaxation room and introduce herself. She will escort you to your treatment room and give you a few minutes to remove your robe and, depending on the treatment, your towel and get under the heated covers on the treatment table. She will knock and enter the room.
  19. She will talk you to about your regimen and any concerns you have and review your paperwork with you. She should also review your treatment plan. Then she will begin the treatment.
  20. Any body parts not being worked on are covered under a heated blanket.
  21. Relax your muscles and work with the provider for a massage. Relaxed muscles can be worked on better.
  22. When your treatment has ended, the provider will let you know, talk to you about any products you may want to purchase at the spa, and give you a few minutes to train put your towel and robe on. You will then be escorted back to the changing area.
  23. You will probably not want to shower after your treatment as several great products will have been applied to your skin, and you’ll want them to stay on and do their work.
  24. From there, you can get dressed and return to the desk to pay. They will probably have new products that were used during your treatment ready for you to purchase, if you want to do so.
  25. Drink 80 oz of water throughout the day for 48 hours after to continue to flush your systems of the toxins that are release and for maximum benefits.
  26. If any thing makes you feel weird, just let the person know.
  27. You are the client and the provider wants you to have a great experience.
  28. Relax and enjoy!
  29. Oh, and if you should need to cancel your appointment, please make sure you do so as soon as possible and understand the spa’s policies. There may be a fee if you cancel too close to your appointment.

Now let’s talk about personal safety.

  1. Make sure you understand the environment you are going into, as you will be vulnerable. What is the reputation of the spa; have they had any recent activity that involved bringing in the police; when was the spa last inspected by the health department/other licensing agency; are the health and business permits current; even feel free to ask for references.
  2. Make sure someone knows where you are, where you are going, and when you will return.
  3. Laws and law enforcement vary from country to country. In some countries, camera surveillance may be allowed in changing areas. Talk with the spa on its policies before you book.
  4. Please make sure that you leave any valuables, including your rings, etc… at home or locked in your hotel room.
  5. As always, if the situation feels wrong, then follow your gut.

Now when I walk into a spa or salon, I do so with confidence and knowledge, making the experience that much fulfilling for me, and hopefully the provider. What’s your spa manifesto?

 

 

The Spa Manifesto

June 2, 2015

The Spa Manifesto

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 5-26-2015 | Disclaimer | Photo purchased from canva.com

These rules may change your life!

The Spa Manifesto

2

3

Half Marathon Training – Week #4

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 5-24-2015 | Disclaimer | Affliate Links | Photos by Red Letter Everyday eMagazine and Amazon.com

www.redlettereveryday.com #half #marathontraining #runlikeagirl #eatclean #workout #lookgood

Low Carb PerformanceWeek #3, wow! I’m here. I’m running on a schedule for my half marathon training, which is a miracle! My family’s lives are so full, not just busy (that too), but full. And I see it in my son as he becomes more independent, making great choices and taking responsibility, and in my daughter as she learns about how amazing she is and how important it is to take advantage of opportunity.

Grounded in the belief of my opportunity to train and do my best in this half marathon, I’ve been focusing this past week on nutrition. Generally, I eat clean with higher protein, lower carb spin. So I’ve been focusing my training nutrition in that direction. The body stores about 2,000 calories in carbohydrates, but it stores about 40,000 calories in fat. That is a huge reservoir of fuel for training and living. But in order to access that store of fat as fuel, I have to train my body to use fat as fuel on a daily basis by limiting the availability of carbs, especially processed carbs.

I’ve been reading The Art and Science of Low Carbohydrate Performance by Jeff S. Volek, PhD, RD and Stephen D. Phinney, MD, PhD to help me guide my nutrition for training.

How to Make Fat My Training Fuel! Eating Low Carb, High Protein, and High Fat

Using this resource, my experiences, and based on advice from my registered dietitian, I’ll be using the following as my daily guide for macronutrients:

Carbs – consume about 50 grams (200 calories) of clean carbs each day, not net carbs. That might look like:

  • 15 grams of veg
  • 10 grams from nuts or seeds
  • 10 grams from fruit
  • 5-10 grams from protein-based foods

IMG_0250My focus will be on the following, all of which I LOVE: veg – lettuce (like romaine), asparagus, broccoli, cucumbers, cauliflower (my new love), endive, green beans, mushrooms, onions, peppers, and spinach; fruit – all types of berries, tomatoes, avocados, olives, beans, kosher dill pickles, and V8; nuts/seeds: raw almonds, pistachios, walnuts, sunflower seeds, or freshly ground almond/peanut butter.

Protein – consume between 82-137 grams of protein (460 calories) each day. This might look like:

  • 115 grams of grilled, slow cooked, or baked: chicken, steak, ground beef, pork tenderloin, fish, shrimp, scallops and beans.
  • Protein from nuts and seeds is also counted.

Fats – consume 91 grams of fat (680 calories), specifically saturated fatty acids and monounsaturated fatty acids and to a lesser extent polyunsaturated fatty acids. This might look like:

  • Fat from my protein sources
  • Coconut oil (which tastes pretty darn good)
  • Nuts/seeds

Fat as fuel! This could be interesting!

Building My Daily Menu

So I’ve started shaping the framework for my eating. I know that my body can only process about 20-30 grams of protein at a time so I’m dividing my 115 grams in to 3 meals and 2 snacks. Eating every appetizer3 hours will keep my metabolism in the “on” position. I’m going to avoid fat-free items because sugar is usually the substitute – not my friend.

I’ll also take supplements with my meals so let’s add that too the list, and to keep hydrated and to keep constipation at bay, I’ll be drinking about 100oz of water, tea, etc. each day and limiting alcohol. When I do drink alcohol, I’ll keep it focused on low carb versions like brute champagne or vodka/gin with a diet tonic water.

One piece of advice I learned long ago, “If it doesn’t taste good to you, don’t eat it!” Why waste the nutrition or calories on something – yucky!

What I Eat for the Day!

8oz of water with 1/2 lemon juice

Breakfast – 2 eggs with 1 tsp of sour cream and coffee with creamIMG_4426

8oz of water with 1/2 lemon juice

Snack – cottage cheese with 1 cup of fruit and 1 TBS of coconut oil ad 8oz of water with 1/2 lemon juice

Lunch – 3 cups of romaine lettuce, 1/4 cup of cucumber, 1/4 cup of tomato, 2 oz of chicken, 2 TBS of dressing (olive oil based-mayo and ketchup) and 1 TBS of coconut oil and 8oz of water with 1/2 lemon juice

8oz of water with 1/2 lemon juice

Snack – 10 almonds and 8oz of water with 1/2 lemon juice

8oz of water with 1/2 lemon juice

Dinner – 3oz of salmon with 1/2 cup of steamed broccoli with 1 TBS of gorgonzola cheese sauce and 8oz of water with 1/2 lemon juiceIMG_4208

1 glass of brut champagne (occasionally)

2 8oz cups of herbal tea

Eating Out

I don’t cook on Friday – ever! Sorry, but we all need a break! So what does that mean for eating out or take out? Well, it means I have to look to restaurants that can fit in to my meal plan or, even better, learn to alter menus to my needs.

IMG_0248I live in San Francisco, so amazing clean options are at my finger tips, and I use them. We totally love sushi, so I’ve just switched from sushi (with rice) to sashimi (without rice) and miso soup is my appetizer. We also love a variety of Mexican foods. I go “naked” and drop the wrap and rice for extra lettuce! Chinese take out is another favorite. I love beef and broccoli and just skip the rice or nuke some Miracle rice just for me. Going out for burgers – no problem, I just skip the bun and have a side salad in lieu of fries. Or if I’m at In and Out Burger or Roam, I just get my burger “caveman.” There are also an array of restaurants here that can meet my needs. They self-identify pretty quickly. It all works!

 Trying New Recipes

IMG_0143Sometimes we have to replace standard foods and drinks in our diet with alternatives. I used to really like crackers and bread, but now, I’m making my own cauliflower bread and it’s great! I use it for dipping humus and even pizza! Yes, I have pizza! The crust is thin and yummy! Who knew! So I’ll be sharing some recipes in the coming weeks.

Here are some replacements I’ve made:

  • wine to champagne
  • low fat dressings to EVOO mayo & ketchup
  • milk to almond milk to creamer (for my coffee) and even a topping of whipped topping
  • vegatable oil to coconut oil or EVOO
  • soda to water or tea100_3507
  • juice to actual fruit (that you have to eat!)
  • canned or boxed anything for fresh that I have to wash
  • rice and pasta to Miracle Noodle/Shirataki noodles and Miracle rice
  • sushi to sashimi
  • and most importantly thirst, disguised as hunger, for water

Final Thoughts

With this eating framework, not only will I transition by body to a fat fueled machine with an infinite reservoir of fuel, but also have pre-workout and post-workout protein to curb hunger and aid in muscle repair. Good stuff! Let’s run!

 

What We’re Reading

April 23, 2015

What We’re Reading

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 4-17-2015 | Disclaimer | Affiliate Links | Purchased

Low Carb PerformanceRunning has long been part of my life, but as I’ve started training for the SF Half-Marathon, I’ve taken some extra time to read up on training, fueling, recovering, etc… all the things I need to know to have my best run.

Joh Ackland does a nice job of laying out a reasonable training schedule for the beginner with plenty of time for training with a built in cushion for missed training. Mr. Ackland takes the time to share with readers exactly how the program works so that they peak at the right time, avoid injury, and enjoy the training process. He also covers the real gear you need to be successful and how to ensure it fits well and what to do to for race day.

If you are looking for information on fueling your body properly while training, you’ll need to find another source. And if you are a woman, you’ll need to gear up with research on the proper high-impact, sports bra for you. Additionally, I highly recommend that you add a sunscreen to your list of gear.

If you are interested in beginning your training for a half marathon, you can order this book to read here…

Half Marathon Training – Week #3

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 4-10-2015 | Disclaimer | Photos by Red Letter Everyday eMagazine and stretching image by Serge Bertasius Photography at FreeDigitalPhotos.net

This week, the workouts have started to give me a bit of feedback by way of tightness and soreness. I expected both, but wanted a way to relieve the them. I’ve been feeling like I have two bricks for feet and that my body is rubber band wound so tight that one pluck of the band will make everything pop – badly. Know what I mean?

track

Track

So I’ve decided to take a few actions to relieve my muscle soreness and tightness. I’ve started:

  • stretching more, from 10 minutes post-workout to about 20 minutes
  • expanding the muscle groups that I stretch and the range of the stretch
  • walking at a soft pace for a few minutes the day after a hard workout to help remove toxins from the muscles
  • taking a nice soak with epsom salt
  • drinking plenty of water to remove toxins
  • taking Mg (magnesium) at bed each night to help alleviate muscle soreness
  • and getting a sports massage for specific areas of concern.

The later, was an incredible find. Within 48 hours, I was a new woman. This was not your gentle Swedish full-body, relaxation massage. Oh no, I really had to work to relax my muscles and let the tightness get worked out. It all started pretty simply when she ran her hands down my spine, everyone of which cracked, and we both laughed out loud. She asked,”What hurts the most in descending order, and we’ll go from there.” An hour and a half later, I emerged educated, slightly tender, and very relaxed.

Spa

Spa

I realized that, short runs, sprints, hills, long runs, tennis and weights, while good for me, stored their energy in the form of tightness through out my body, especially in my hamstrings, quads, ab/ad-ductors, glutes, and hips. In order to improve my performance and allow my muscles to recover properly, I needed to let that tightness release on a regular basis. So I’ve added a new “to do” item to my workout schedule: regular monthly sports massage. During my extended post-workout stretching, I will be giving my abductors and lower glutes a bit more love.

In researching professional distance runners’ training programs, regular sports massages tailored to address specific issues and reoccurring issues are a true tool in muscle recovery and healing. So don’t take it as a nice-to-do-super-relaxing moment. See a sports massage for what it really is: a weapon in your training toolbox keeping you healthy and recovering more quickly! Professional atheletes often use pre-event massages to help with warming up and post event massages to speed recovery for the next match or race.

Epsom SaltOn a personal note, while I appreciated the effects of my massage, I truly appreciated my provider. Getting a massage is a personal activity and getting to know one another is part of the process. She totally impressed me, not only as a great provider, but also as a wonderful human being. Since cancer is part of my life, we talked about it and how massage can also be used to cleanse the body of so many toxins. My provider volunteers several days each month giving children and the elderly with cancer special massages to help them cleanse and heal. What a wonderful gift of talent and time to share!

American Massage Therapy Association

Happy Easter!

April 5, 2015

Happy Easter!

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-25-2015 | Disclaimer | Photo by Canva.com (free)

Red Letter Everyday eMagazine wishes you and your family the most joyous Easter!

www.redlettereveryday.com @RLEveryday #HappyEaster #family #friends #faith #forgiveness

Happy Easter

Motivation

April 1, 2015

Motivation!

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-25-2015 | Disclaimer | Photo by Red Letter Everyday eMagazine

See a new path for yourself and take it! It may not be the journey meant for everyone else but one intended solely for you.

www.redlettereveryday.com @RLEveryday #community #motivation #eatclean #workout #lookgood

motivation

Fabulous Fashion!

March 30, 2015

Fabulous Fashion!

Love this outfit for the days that the seasons can decided between warm and cold!

@RLEveryday www.redlettereveryday.com #style #fashion #casualoutfit

We love fashion!  Find more fashion sets at http://rleveryday.polyvore.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-30-2015 | Disclaimer

casual outift

Casual Outfit
Casual Outfit by rleveryday featuring a black purse

Fabulous Fashion!

March 30, 2015

Fabulous Fashion!

This Ariella gown and Forever strappy heels will make for a fashion-filled celebration of your favorite charitable event, especially when they are complimented by this metallic Jessica McClintock clutch.

@RLEveryday www.redlettereveryday.com #style #fashion #eveningdress

We love fashion!  Find more fashion sets at http://rleveryday.polyvore.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-30-2015 | Disclaimer

Gala Dress

Classic Elegant Evening Dress
Classic Elegant Evening Dress by rleveryday featuring forever new shoes

Motivation!

March 25, 2015

Motivation!

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-25-2015 | Disclaimer | Photo by Red Letter Everyday eMagazine

Keeping motivated on your daily journey to health and fitness can be… well, tough! We’re on that same journey!

www.redlettereveryday.com @RLEveryday #community #motivation #eatclean #workout #lookgood

motivation

Beauty Tip! Hair Root Boost

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-24-2015 | Disclaimer | Purchased

Root Boost

Everyday I style my hair, I think, “How can I build volume at the roots?” I have fine hair, a lot of it, but still… fine hair.  So I consider my hair the worst case scenario for styling. If you have similar or, gasp… thicker hair, I have an option for you: TGI Catwalk Root Boost.

Over the past 6 months (and 2 large cans), I thoroughly tested this product. And the results were excellent.

Shake the can well and keep shaking it in between applications. It is surprisingly cold when you spray it on. I applied it to partially dry hair at the roots. If you apply it to wet hair, it works but not as well. Section your hair out so you are just getting the roots and that you are getting good coverage. I have long hair so I flipped it upside down and using my fingers, blow dried the roots to damp. Then I flipped it back and sectioned the hair out, drying the underneath roots with a roller brush, working my way to the top of my head. I then blow dried the remainder of my hair. I gave a little back comb to the top sections and an overall light spray.

A side benefit was that my second-day hair was also full and held up all day!

So if you are looking for a little lift as you style your hair, short or long, I hope you’ll give TGI Catwalk Root Boost a try!

Oh, did I mention how much I love to test products! So fun!

@RLEveryday www.redlettereveryday.com #rootboost #haircare #productreview #beautytip

http://www.catwalkbytigi.com/products/styling/root-boost/

Fabulous Fashion!

March 23, 2015

Fabulous Fashion!

Transition from winter to early spring with this Burberry wrap!

@RLEverydaywww.redlettereveryday.com #style #fashion #Burberry #officeoutfit #professionaloutfit @workoutfit

We love fashion!  Find more fashion sets at http://rleveryday.polyvore.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-23-2015 | Disclaimer

fashion

Work Outfit
Work Outfit by rleveryday featuring a grey leather tote bag

Fabulous Fashion!

March 23, 2015

Fabulous Fashion!

This Chanel dress with coordinating accessories brings color to a cold winter day!

@RLEverydaywww.redlettereveryday.com #style #fashion #Chanel#officeoutfit #professionaloutfit @workoutfit

We love fashion!  Find more fashion sets at http://rleveryday.polyvore.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 3-23-2015 | Disclaimer

Fashion

Chanel Dress
Chanel Dress by rleveryday featuring a pave bangle

On the Other Side of Fear Lies Freedom

Embrace the fear, the choices, the chances, the change… www.redlettereveryday.com @RLEveryday @RedLetterEveryday #motivation

Photo: Red Letter Everyday

Motivation

Half Marathon Training – Week #2

Training this week was tough! We have several conflicting sports schedules in my house, all of which impact my training. Ben has lacrosse. Laura has gymnastics. Chris bikes. (Loving mom plug: I’m so proud of Ben! He made the special team this year and is playing very well!) And a tennis group here San Francisco is getting a tennis ladder together from March to October. Making it all work can be tough.

But when I was getting ready to drop a workout (or two) this week, all of my peeps jumped up and said, “NO! Go run!” And I did. And there was definitely a bounce in my stride and a smile on my face knowing my family supports me in this challenge. My husband even added my workout calendar on his phone! How cool is that?

Being dedicated to training also takes me not giving in to that voice that says, “It’s okay, you’re tired.”, “Wow, you have a ton to do today. Maybe you should skip a workout.”, or “Missing one workout won’t kill your training program.” I have to pull out my reaffirmations, sit down for a minute (really just a minute), and tell myself that I want this. I don’t want any regrets. I tell myself that I can make the time because I have the support of my family and friends. They’ve already been chatting about where to cheer me on the route and a celebration after the event. So I guess I can’t let them down!

Tuesday, Thursday and Saturday are my training days. I run, do running drills for agility, and then do a full body weight workout. For the weights, I’ve stepped down one set of dumbells and am only doing one super set of three for a total of three super sets (arms/chest/back, legs/tush, and abs). Sunday, Monday, Wednesday and Friday are recovery days. These days are so important because muscles grow and improve during recovery, not the workout. So I take recovery seriously. I take Sunday completely off. Monday is my tennis lesson. Wednesday, I take a gentle walk. Friday, I’ll take a super easy bike ride if I feel like it. So far this has worked well. I have not been sore (surprisingly), and I feel stronger with each workout.

Here’s my workout schedule for this past week:

Half Marathon Training Schedule

I’ve also been sticking to my meal plan, but I have not developed a chart for it. I also have not been charting the outcomes from my workouts and times. These are my goals for this coming week.

If you have any suggestions from your training experiences or insights, I’d love for you to share them with me.

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-20-2015 | Disclaimer

 Beauty Tip – Dry Skin Cleansers

Dry skin? How should you cleanse dry skin without drying it out more? Use a rich cleanser to cleanse dry skin, protect existing natural oils, and boost moisture. #beautytip #skincare @RLEveryday www.redlettereveryday.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-19-2015 | Disclaimer | Affiliate Links

Beauty Tip 2

We recommend the following rich cleanser for dry skin:

A Bad Workout Is Better Than No Workout!

There are days that your motivation might be low, but don’t give up! Keep your workout streak going! You deserve to have a healthy body. A bad workout is better than no workout at all! #motivation @RLEveryday www.redlettereveryday.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-25-2015 | Disclaimer | 

Photo Source: Chris Covington, Red Letter Everyday eMagazine

Bad Workout

 

Beauty Tip!

February 24, 2015

Beauty Tip

Are you looking for the right cleanser for your skin type? If you have oily skin, try using a glycerin-based soap. It will cleanse the skin without stripping it of essential oils and the glycerin will draw moisture into the skin. Never use a bath or body soap on your face. It will strip your skin and leave an unwanted residue. @RLEveryday www.redlettereveryday.com #skincare #cleansers #beautytip

 

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-19-2015 | Disclaimer | Affiliate Links

Beauty Tip

Fabulous Fashion!

February 23, 2015

Fabulous Fashion!

This fresh fall crepe blazer and Hermes handbag make a great combination in this work outfit. We love fashion!  Find more fashion sets at http://rleveryday.polyvore.com/

@RLEveryday #RLEveryday #workoutfit #businessoutfit #professionaloutfit www.redlettereveryday.com

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-19-2015 | Disclaimer

Fall Fashion

 

 

 

 

 

Fresh Fall Work Outfit
Fresh Fall Work Outfit by rleveryday featuring a beige dress

Fabulous Fashion!

February 23, 2015

Fabulous Fashion!

Layer a great coat with a sheath dress to keep stylish in these cold winter months! @RLEveryday www.redlettereveryday.com #style #fashion #workoutfit

Chris Covington | Editor in Chief | Red Letter Everyday eMagazine | 2-19-2015 | Disclaimer 

Fabulous Fashion

 

 

 

 

Fall Work Outfit

Fall Work Outfit by rleveryday featuring a midi dress