Goodshapes Part 1: A Sustainable 14 Week Holistic Program

There are so many different fitness and nutrition programs out there these days, and many of them have conflicting/super extreme/restrictive advice. It can be difficult to navigate which one might work for you, and part of that boils down to the fact that there is not a one size fits all prescription for exercise and nutrition. Every body is different, and therefore different things work for different people.

As a trainer and licensed physical therapist assistant, some of my biggest concerns with any program is whether or not it is sustainable, practical, safe, and effective. After learning the hard way with my own health, I no longer adopt a fitness philosophy of no pain no gain, or go as hard as you can–but rather one of moderation and balance that emphasizes nutrition, fitness, mind, and spirit.

good shapes image

This is why I was so excited to learn about Goodshapes,  a program that is holistic in nature and strives to help you gain confidence, reach your fitness goals, build strength, increase tone, adopt a healthier concept of nutrition, practice gratitude, rest and restore, and gradually bump up training intensity while preventing risks of injury.

The Lowdown

With the program, Goodshapes provides you with two guides — one on nutrition and living well, the other your personalized workout guide. The workout guide explains in thorough, yet simple terms the different types of exercise you perform. It also includes:

  • Reasoning behind exercise and workout
  • Different levels of intensity
  • Warm Ups to get your blood pumping
  • Entire workouts that are personalized for your fitness level
  • Stretches to keep you from getting injured

Maybe it’s the rebel within me, but I don’t like to do something if I don’t know why I’m doing it–and Goodshapes does a great job at helping me understand why the workout I am doing is effective! I love that the guide has pictures with detailed descriptions of each exercise. At the end of the guide, they’ve condensed it into a mini-guide that you can easily pull up on your tablet or phone, wherever you may be.

Another plus of the Goodshapes program that I love? Since the program consists of strictly bodyweight exercises, you can do the workouts anywhere and no equipment is needed. Fitness equipment and gym memberships can be so expensive. You can do these workouts at home, outdoors, or while traveling. The workouts are 30-45 minutes in duration. They gradually increase intensity at different stages to ease you into the exercises and keep your body safe.

They also have endurance options for exercise and the program encourages you to modify as needed and listen carefully to your body. While a lot of programs put too much emphasis into one aspect of fitness, Goodshapes encourages and guides you with an array of focused activities, including power/strength, flexibility, cardio, and functional movement.

To keep you motivated and progressing, they also offer challenges throughout the program so you can amp it up and see results even faster. They recommend that you take pics before and during the program so you can see your results (every 4 weeks) – just tag #goodshapes on your pics! This isn’t a crash diet or extreme workout plan, but rather easy-to-adopt changes to your lifestyle that will lead you to looking and feeling your best.Stay on the lookout for the second part of this series – I will share with you some of my favorite recipes from  as well as some other aspects of their nutrition program!

Get 50% off Goodshapes with code “ProteinPants” (savings of $20) 

Photos: Jeff Tse

Wardrobe: Cotton On

Shoes: Hoka




Shades of Blue in Fabletics and Sol and Selene

The weather has been slowly getting warmer in California, and I’m pretty excited for when it’s scorching and I’m wiping sweat off my brow. 😀 I still need a jacket or long sleeves about half of the day, but that’s ok.

One of my favorite colors is blue, and I love these leggings and top from Fabletics. Lately I pretty much live in activewear, whether I’m going to the gym or just running errands. These leggings also match one of my favorite bags from Sol and Selene, and they pass the important stretch and not-see- through test that all gym pants should be required to pass. Check out Sol and Selene for awesome gym bags, backpacks and yoga mat carriers as well!

Photos: Jeff Tse 

Top and leggings: Fabletics 

Bag: Sol and Selene

Sunglasses: Roka

Shoes: Asics 

What’s your favorite color?

Fabletics Fanny Pack Fridays

Hip, hip, hooray–Fabletics made a fanny pack, and it’s Fri-day!

I love fanny packs because they are so convenient, especially when traveling. I save a lot of time when I’m back in NYC  by whipping my metro card out of my fanny pack instead of digging through my purse for it. They are also awesome for easy access to documents at the airport.

In addition to being convenient, they are also great because having the bag around your hips takes the load off of your shoulder. Carrying around a heavy purse can be hard on your shoulder and neck. When I was working as a physical therapist assistant, one of the first things we’d do with a female patient with neck/shoulder pain is check out how heavy her purse was. I’m also a fan of fanny packs because one of my *many* fears is getting strangled by my purse because of a mugger, so it’s less likely to happen with a fanny pack (that got dark quickly–I’ve seen too many shows on the Investigation Discovery channel).

Anyway, I was pretty stoked to see that Fabletics came out with a fanny pack. If you aren’t familiar with Fabletics, they offer a VIP rewards program with great discounts each month. Kate Hudson is co-founder and they have a lot of fun prints and details on their fitness clothing. I got a nice bright red fanny pack and matched it with a red sports bra from them and pants with a really fun pattern. I’m not a very good tennis player, so hopefully the bright pattern will distract my opponent. Regardless, I get an awesome workout whenever I play tennis because  I’m running all over the court to retrieve the ball because of my lack of hand/eye coordination (trying to put a positive spin on a weakness here). Never let the fact that you suck at an activity stop you from trying and having some fun with it!

Tennis is tiring. ZZZZZZ

Photos: Jeff Tse

Wardrobe: Fabletics

Shoes: Adidas 

Would you rock this fanny pack? 


Onzie: Yoga and Performance Wear

Whether I’m hitting the mat to take part in my newfound love for yoga or throwing some weights around in the gym, I’ve been smitten lately with these stirrup leggings and sports bra from Onzie. I love the pattern of the leggings and the mesh panels on them. Not only are they comfortable for yoga, but they allow me to squat and deadlift comfortably without fear of my butt crack hanging out. I’m assuming I’m not the only one who has experienced that, right?!

In addition to feeling great and having a variety of fun patterns to choose from, Onzie also does all of their design and manufacturing in the US!

Photos by: Jeff Tse

Leggings and top: Onzie 

Sunglasses: Roka 

What are some of your favorite activewear brands?