Leather and Lace

Yesterday was a typical day for us. Not that the day's events were a day-to-day occurrence, but that what happened seemed fairly typical for a Buckaroo Barbie. A juxtaposition

between tough and soft, the cowboy and the fashionista, the outdoorsman and the woman.

Dad and I took Adrian to the airport bright and early yesterday morning so she could start the long journey to Italy. She'll be spending the 4th in the Alps with good friends, roping cows with Italian buckaroos and singing her little heart out. She's kind of my hero.

Adrian likes to have a distinguishing marker on her luggage when traveling.
Otherwise known as an enormous pink suitcase. 

Heels, peplum tops, moccasins and leggings....cowboy-girls wear them too!

After eating the worst bacon ever at IHOP, dad and I headed to old town Sacramento to visit his tailor for the final fitting for his custom suit.

 I am obsessed with menswear; it's right up there with my love of high heels, Chanel, custom saddles and nice horse flesh. :)

Tailors are a dying breed, much like cowboys and buckaroos. They are highly specialized and their talents frequently go unappreciated. More and more they are being pushed to the side so that less effective methods can pretend to produce the same results due to society's love of quantity rather than quality. Mike (dad's tailor) has a beautiful old school shop that smells like polished wood and wool suits and he used to be former President Ronald Regan's tailor. I like him.

While I was watching dad being fitted, I couldn't help but compare Mike's movements and attitude to some of the older guys I've seen working with a colt. His movements were efficient and quick, none of them wasted. Maybe it's just me, but I think there are a lot of similarities between good hands in the cowboy world and "good hands" in other professions; you just have to look for it.

So many beautiful suits...if I was a man I think I'd wear one every day! 

Cuff and sleeve length is as important as saddle fit and rigging placement! 

After what felt like a long day spent in heels, we finally headed home. And down amongst the reeds in a river I saw a big cinnamon cow, which wasn't a cinnamon cow at all but a big cinnamon bear! By the time we backed up to get a better look at her, she was gone. They move so darn fast! Luckily dad has great eyes and always trusts them...which means he sees a lot more wildlife than I do!

Slowly driving along and peering into the bushes, dad and I both started to holler at the same time...a cub was staring sheepishly at us! We think there was a sow and two cubs, one of whom got separated from his mother so he kindly decided to climb a tree right next to our pickup so we could admire him. It was grand.

Buckaroo Barbies, Adrian and myself included, have many different interests, passions and dreams. And there's always a balancing of tough and gentle, strong and weak. Look for the lessons you have learned from cowboying, horses and the outdoors and apply them to the rest of your life...it can only help you succeed.

xo xo Liz 

Look At Those Gams

Doesn't Alexa Chung look amazing in these red shorts? I'm not by nature a shorts person really. My legs just feel so....exposed!! But lately I've been wearing them more and more and I don't think I truly appreciated the diversity of shorts. Their potential is amazing, really. Take a look.

How great is this? Throw on a blazer over a plain t-shirt or collared shirt and you're stylish and cool.

Shorts don't have to be super tight or super short to be super cute. Unless you're supermodel Miranda Kerr, those jean shorts that have about as much material to them as a pair of panties? Not cute. And she doesn't even wear them like that out and about! In fact, almost everyone looks classier when something is left to the imagination. 

And last but not least, don't be afraid to try something non-denim! Linen, cotton and lace are easy to dress up or down. 

xo xo Liz 

Nail Art and Rope Burns

The other day I got my nails done after not having fakes for over 3 years. They're so much fun but hurt like a son-of-a-gun the first night for some reason.

You ladies that work outside, do you like fake nails or not? I love them but have to keep them short and filled in or else in a moment of boredom or stress I start picking at them and end up just ripping them off.

Which is like fun except totally different.

Some of the women I really look up to as ropers always have their nails done and with them in mind, here is some nail inspiration! Hope you ladies enjoy! :)

I think my favorites are the blue leopard (above the skeleton nails) and the dream catchers. Which do you like best?

xo xo Liz

Week III: Buckaroo Barbie Body Challenge with Lacey Arbaugh

Slowly but surely, my way of thinking about fitness and health is changing. 

In the past, I'd always enjoyed my ability to seemingly eat whatever the heck I wanted and get by with an OK bod. But since I got Lyme disease, I've had to change my eating habits so that I can do things like, well...live a normal life unassisted, and do the things I love, like ride and rope. Since I met Lacey, ok virtually met Lacey, I've been so inspired to become the cleanest, healthiest, strongest version of me that I can be! I've always shied away from taking supplements in the past because I have the attention span of a gnat and forget to do things like that, but the last 2 weeks I've actually been taking my vitamins consistently! Whoop whoop! :) 

I think for us cowboy-girls/Buckaroo Barbies, we need to take special care of our bodies because the better shape we're in, the longer we'll be able to do what we love, right?! So take a look at all this amazing information that Lacey has put together for us and put it to good use, dolls! 

xo xo Liz 

Supplements

Deciding on the right supplements can be a frustrating task, but I can assure you it is not as hard as it seems. Don’t get me wrong - it can definitely be overwhelming to walk into a supplement or health food store and see the endless supply of vitamins, minerals, fat burners, proteins, weight-gainers, pre-workouts, etc. Oh, and not to mention, the usual super-ripped guy who throws the most expensive supplement at you to “try out.”

I have done a bit of research to find which supplements actually benefit me and which ones we do not necessarily need, depending on our goals. I have a few staples that I feel everyone should use plus a couple added boosters that will help you grow and repair after all your hard work in the gym.

Multivitamin – I think everyone needs (I emphasize need) to be on a daily multivitamin. The foods we eat today do not give us the daily-recommended vitamins and minerals our body needs to be fully nourished. Be careful when looking at vitamins; make sure that the USRDAs (recommended daily allowance) are high enough to meet the needs of your new active lifestyle but safe from toxicity. A safe zone I recommend is from 100-500%. I am currently taking GNC Women’s Ultra Mega Active Vitapak and highly recommend it.

Calcium – Calcium is the essential mineral found in our bones and teeth. In most multivitamins, there is not enough to get the full amount of calcium our body requires. I suggest getting a separate calcium supplement to add to your multivitamin. It will help reduce the risk of osteoporosis and weak, brittle bones.

Omegas – These are essential fatty acids our bodies need to build healthy cells for our brain and nerve function. The only way to get these fatty acids is through food. Omega 3’s come from salmon, mackerel, tuna, walnuts, or flaxseeds. Omega 6’s, CLA, or linoleic acid comes from plant oils such as corn oil, soybean oil, and sunflower oil. I recommend taking one three times daily or as instructed.

L Carnitine – This is an amino acid that helps the body produce energy. It is also important for heart and brain function along with improving muscle movement. Take with multivitamin.

Protein

There are now many protein options to choose from that will help benefit your fitness and dietary needs.

Whey – Whey protein is the fastest digesting protein and comes in multiple options: concentrate, isolate, and hydrolysate. Concentrates have higher levels of fat and lactose compared to isolate and hydrolysate that may be a little more expensive. The fast digestion of this protein makes it a perfect option for post workout, but I have also read it is great for increasing protein synthesis if taken before a workout as well.

Casein – Casein protein is a slow digesting protein that is separated from milk by ultra-filtration. This source of protein is optimal for reducing muscle breakdown especially at night while we are sleeping, releasing protein and amino acids for up to 7 hours. It is also a good source to use when meal replacing.

Egg – Egg protein is a fat and cholesterol free, medium digesting protein. It is usually combined with other protein sources but can also be purchased alone. It is recommend to be consumed throughout the day in between meals but not for post workout.

Soy – Soy protein is very similar to whey protein. It is a fast digesting protein source and is high in antioxidants, which makes it great as a post workout recovery shake. Soy is a great option for vegetarians and those who are lactose intolerant.

Hemp – Hemp protein is a very low protein source but is great if you have allergies to soy. It is a fast absorbing source like whey, but it is also very high in fiber. Hemp protein is also high in essential fatty acids, which will help reduce inflammation. It is recommended to use as a post workout shake or in between meals.

Rice – Rice protein is a great option for lactose intolerant or as a protein source for vegetarians. It is very closely related to whey protein other than the fact it contains more carbohydrates. It is a fast absorbing protein that is also gluten free. It can be consumed as a post workout shake.  

Performance/Recovery

Pre-Workout – Taking a pre- workout before a gym session is designed to put you in the zone to improve your performance, increase strength and endurance, decrease muscle breakdown during training, increase protein synthesis, improve energy and focus, improve nutrient delivery and assimilation, increase metabolic rate, and create an optimal hormonal environment.

Amino Acids/BCAAs – These are the building blocks of life which help provide energy for the body and maintain and repair muscles, bones, tissues and cells, along with our hair, skin, and nails. It is recommended to consume these before, during, and after each workout to ensure that you are repairing and growing your damaged muscles.

Creatine – Creatine helps regenerate the body’s muscle energy source to help with longer sets and more reps during a workout. Supplementing with creatine increases the body’s creatine stores. Resulting in more phosphocreatine available for use by muscles which means more phosphate is available to ADP to help regenerate ATP. Creatine will help you gain in lean muscle and strength.

Fat Loss/Energy

Fat Burner – Fat burners are stimulants that help speed up the body’s metabolism to help shed extra unwanted fat. One of the most used stimulant is caffeine, which gives you and extra energy boost by elevating your heart rate. The stimulants work by stimulating body to produce adrenaline and putting the body into the “fight or flight” response. This reduces the feeling of pain and lethargy. There are many negative side effects that come with fat burners and they should be used in small quantities. They are known to increase blood pressure and stress levels, which can put a strain on your heart and immune system. They can cause dehydration and mess around with your sleep patterns. There are also fat burners that use growth hormones that can lead to side effects such as abnormal growth in organs. My recommendation for a fat burner would be consuming foods that contain fat burning substances. A lot of people I talk to get the impression that by consuming a pill that “burns fat” it will reduce their time in the gym and kitchen because this pill will do the work for them. That is 100% incorrect. If you consume a fat burner you need to make sure that your diet and exercise on point. My concept is if there is a pill that could make us fit and skinny then we all would be fit and skinny!

Green Tea Extract – Green tea is a more natural way to speeding up the fat burning process. It is derived from the plant Camellia sinensis and is used to improve mental alertness and thinking. The extract contains 2%-4% caffeine and is even known to help treat diseases such as Crohn’s and Parkinsons, stomach disorders, bone loss, chronic fatigue, help lower blood pressure and also help prevent against cancer.

That is my list of supplements I am currently taking to help keep my muscles fully recovered and ready for action! I highly recommend looking further into each of these if you decide to try them out and always talk to your physician to make sure that they are suitable for you.

Check out:

Check them out on Facebook!! https://www.facebook.com/#!/RedZoneSupplements

- Lacey Arbaugh 

Week II: Buckaroo Barbie Body Challenge with Lacey Arbough

Here is our second posting from Lacey Arbaugh! If you're new to the Buckaroo Barbie Body Challenge, don't worry just jump in with both feet! :) What Lacey's talking about here with diet means SO MUCH to me personally, because my life has drastically changed for the better BECAUSE of eating clean. Please take her words to heart, this is your life and you only get one body to live that life in. It's pretty important! 

Week 2:

Goals are set, just got your new starting stats, and a big journal full of scribbles - you are now ready to take on this new challenge!

Let’s take a step into my kitchen. If you open up my fridge, you are going to see staples such as: eggs, Greek yogurt, almond milk, fresh greens, chicken, LOTS of hot sauce, dog treats (for my beagle), and water. I stick to a very clean diet as much as I possibly can. I notice that when I tend to buy a treat here or there, I will literally eat it all in two seconds, so my discipline is simply don’t buy it.

Nutrition is about 80% of any goal you are trying achieve. You can do as much cardio and lift as heavy as you can in the gym, but if you do not have your diet clean, you will not reach your goals. Our body needs calories and nutrients for energy to function properly, and the only way to get this is to consume it through food.

As a trainer, I take in all of your stats and figure out roughly how many calories you burn on a daily basis. I then construct a meal plan that will keep you in a deficit of eating less than you burn, so you are guaranteed to lose 1-2 pounds per week. Remember anymore than that will be water, and you definitely do not want to be dehydrated. I also construct my plans to have the perfect ratio of carbohydrates, proteins, and fats, the essential nutrients our bodies need, while keeping your metabolism at an all time high.

The biggest confusion I see with my clients is telling the difference between the macronutrients carbs, proteins, and fats. They also don’t understand what these different nutrients do for our bodies. Social media has taken hold of these words and put misconceptions into our brains to make us all confused.

Carbohydrates are our number one source of energy! Your digestive system converts the carbohydrates into glucose (sugar), which is then used for energy in your cells, tissues, and organs. There are two types of carbohydrates: simple and complex. Simple carbs are found naturally in foods such as fruits, vegetables, and milk products. Complex carbs are whole grain breads, pastas, legumes, and potatoes. 

Proteins are in every cell of our body, skin, muscles, organs, and glands. It is important we consume protein to help repair and rebuild our cells and to help with our growth and development. When we digest proteins, amino acids are left, and they help break down our food we consume all day. Proteins are found in meats, milk, fish, and eggs, but it does not have to be consumed through animal products.

Fats are also a primary source of energy for our body, and they also help us absorb vitamins. Good fats help with our growth and development and help control our cholesterol levels. Good and healthy fats include olive oil, coconut oil, sesame oil, flax, and almond oil, which I like to include in my diet.

Foods that you absolutely need to avoid in order to ensure you are hitting your goal each week are processed food. I cannot stress enough the importance of this new change to your diet. Processed foods include white breads, lunch meats, candy, soda, artificial sweeteners, etc. These foods are packed full of artificial sugar, preservatives, food dyes, bleach, toxins, thickeners, and chemicals that can negatively affect your overall health and lifespan. Consuming these processed foods are putting you at high risk for cancer, high blood pressure, increased triglyceride levels (fat in blood), diabetes, and obesity.

Now I am sure you are wondering about the journal?! This is where I highly recommend investing in a diet plan designed specifically for you. The journal will give you the discipline you need to stay on track daily with the new diet. It keeps my meals on track and it keeps me disciplined when I feel like cheating on my diet with a cookie. Write down how many calories you are consuming with each meal and start to pay attention to how many grams of each macronutrient you are consuming. You want to be eating about every 2-3 hours to keep your metabolism at its highest to burn all those calories. Track your feelings and moods and you will start to notice how different foods and different ranges of calories will affect the way you feel.  

I hope all this information helped to get an idea on how your diet is a huge impact on how you are going to achieve your goals. Invest in a diet plan that is going to specifically for you. Make sure you are eating a well balanced diet full of fresh fruits and vegetables, lean meats, and whole grains. Stay as far away from processed foods as possible and start tracking your meals to stay on track. This will be the biggest change of your life!

xo xo Liz, Adrian and Lacey