Sailing the British Virgin Islands (Part Three)

British Virgin Islands
BVI
The 3rd and final post of the BVI trip — I blame the severe lateness of this post on Captain Evan for holding his BVI pictures hostage….and maybe me for being a bad blogger. But guess who just gave me a little sailboat memory stick full of priceless pics!? Thanks Ev and Monica. These are amazing! And without further ado…here are days 7, 8 and 9 of our British Virgin Islands Trip. If you are new to A Bit of Bees Knees and want to catch up, here are parts One and Two.
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Day 7
We sailed away from Norman Island that morning and started our way to the east side of Jost Van Dyke for the Bubbly Pool. I woke up to the rocking of the boat and Enya’s Caribbean Blue being played on the loud speaker. My jam! I climbed out of the bedroom hatch and a plate of eggs Benedict was waiting for me. The Wannamaker’s don’t mess around – vacation perfection. We moored the catamaran and motored the dinghy to the dock. The hike to the pool is about a mile, it’s fairly easy, but beware of the poisonous plants along the trail. If you stay on the path you’ll be fine. It’s a wildly fun spot (I wouldn’t suggest it for the kiddies), at high tide it can be dangerous, so make sure you don’t go beyond the funnel or stay high up on the rocks if you want to venture further. When a big wave rolls in, it will burst through the narrow passage leading to the pool. There are a few rocks that you can hold onto while the wave passes overhead. Please be careful that you don’t let the current pull you out to sea. Hold on tight! It can be a blast if you’re smart about it.
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Sailing the British Virgin Islands (Part Three)
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Sailing the British Virgin Islands (Part Three)
Doing what I do best ^^^
Sailing the British Virgin Islands (Part Three)
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After the bubbly pool we crammed everyone into a dinghy and ventured out to a little island called Sandy Spit  (18°26’59.83″N 64°42’31.46″W) just off Jost Van Dyke. The whole island is less than 1/2 an acre with a ring of white sand, a few plants and palms – the most picturesque deserted island you could ever dream of.
Sandy Spit, British Virgin Islands
^^^ Dan jumped out of the dinghy and swam the rest of the way. He wanted the island all to himself .
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Slightly ecstatic crew 😉 Funny thing… we meet a group with @natgeocreative on assignment in the BVI’s at Willy T’s the night before. Nat Geo’s can party ;)! They followed our route a day later and took some fantastic pictures of the island from above. Check them out here.
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That night we moored off Jost, made garlic shrimp for dinner and sipped on OJ, cream of coconut and rummmmm to our hearts content.

Day 8
We sailed to Great Harbor on Jost Van Dyke for ice cream and walked the beach, put our reservation in for Vinny’s that night. Then sailed to White Bay just around the point, swam, checked out The Soggy Dollar, napped on the boom (Ry’s favorite sleeping spot) and watched the sunset. We sailed back to Vinny’s and had conch fritters for dinner. I wrote our names inside the E of “Be Happy Don’t Worry” on the back wall of the restaurant. Lots of visitors leave there mark here – for future travelers to read or with hopes to revisit someday. We danced the night away at Foxy’s and enjoyed our last night on the boat.
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White Bay, BVI
Sailing the British Virgin Islands (Part Three)
Sailing the British Virgin Islands (Part Three)
^Bruised up, bit up by skeeters and still loving every second.
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Sailing the British Virgin Islands (Part Three)
Sailing the British Virgin Islands (Part Three)
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Sailing the British Virgin Islands (Part Three)
Sailing the British Virgin Islands | White Bay
Sailing the British Virgin Islands (Part Three)
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Day 9
We woke up early around 6:00AM to sail back to Soper’s Hole on Tortola to return the boat. We grabbed some coffee and breakfast at D’Best Cup Coffee Shop and stocked up on Harbor Market’s ginger hot sauce and fresh nutmeg for family back home. We took a ferry back to St. Thomas for our flight to NYC for the weekend before flying back home to California.
Sailing the British Virgin Islands (Part Three)
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^^^Dan walking the streets of Charlotte Amalie. Lunch at Glady’s Cafe –  stewed oxtails, w/ peas, rice, plantains and sweet potato.
Sailing the British Virgin Islands (Part Three)
BVI
BVI
Sailing the British Virgin Islands (Part Three)
The last hurrah. I could get used to vacations like this. A once in a life time trip with the best crew of buds.
Daniel BVI
What a fantastic trip! We prepared to switch weather from 85F to 35F and population from 10 to 8,500,000…off to NYC for a few days! Bye bye BVI’s you were so good to us!
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Oregon – Over the River and Through the Woods

A few weeks ago, my mom, brother and and I flew to Oregon to spend a long weekend with my Grandmother. We arrived in Medford and drove through the redwoods to Brookings where my Grandma lives on the coast. We spent most of the time talking, watching her favorite shows and looking through old pictures of when she was young. Brookings is a bit of sleepy town, but the slower pace was welcomed break from life at home. My brother and I went for a morning run everyday. It was nice to spend some quality sibling time together…even if he ran ahead of me (too cool to run with his little sis). We watched the waves, drove out to Lobe Park to skip rocks in the calm river, ate burgers at Fely’s Cafe and spent some time at the public library. It felt like a weekend from the 90’s and I loved it.

Flying over Mt. Shasta in all its glory.

I went for a morning run on the beach infront of Grandma’s house. She had a big storm roll in few weeks prior and massive waves brought giant logs onto the beach….just a 100ft or so from the houses along the beach.

OR Run
Morning runs with my brother. That tiny black figure on the road in-between the trees is Bran. I can’t keep up with the speed demon (or I’m not cool enough to run with). He amazes me how fast and far he can run without taking a break. He showed me McVay Rock, a place he would run to when he live up here. I loved this moment… me and my bro running on that long stretch of road – cows and grassy fields on one side and the foggy Oregon coast on the other.
Brookings, Oregon
Red pyracantha
Brookings OR coffee shop
The Bell & Whistle Coffee House
We picked up some coffee-to-go before we drove out to Loeb Park. It’s a cute little coffee house near the docks in Brooking harbor. I tried the toasted coconut mocha and Grandma had the kahlua latte. Both were fantastic.

Loeb Park ^^^The park is nestled in a grove of myrtlewoods and evergreens, many of which are well over 200 years old.  The icy blue Chetco River run through it – crystal clear and prefect for skipping stones with Grandma 😉

^^^Back to Grandma’s beach to enjoy a sunset walk with mom.

^^^My mom admiring the view of the mossiest tree we ever did see. We were on our way back to Medford, when we pulled over to check out a little trail leading to the river. We found this beauty at the bottom of it.


Burn Boot Camp

Burn Boot Camp | A Bit of Bees Knees

This will be my 3rd month at Burn Boot Camp Costa Mesa (BBC). I’ve been seeing great progress in my strength and overall health! I love spending my mornings with a fun group of ladies that inspire me to reach for my personal best. It’s such a friendly and uplifting environment. Here are a few words from some of the wonderful ladies that I workout with:

“This is no normal gym, this place feels like home. The women that come here work hard and they work even harder at supporting each other. This is why I love Burn and why I come back even when my body is threatening to fail me. Give up all the excuses, shut off your brain, just put your pants on and show up. Do what you can plus a little more and repeat.”- Elizabeth Bader

“I could have given up long time ago but with all my ladies at Burn Bootcamp encouraging and supporting one another is what motivates me the most. Thank you from the bottom of my heart to all my beautiful strong Ladies and Jeffrey Lawler and Britt Sturg for always pushing me.” –Karla Murillo

“I love coming to this place, putting in a challenging workout and doing it with all of these amazing women!” –Mindy Murrieta

“I want to say thank you to every single person who made a change in my life, especially in this new chapter. Burn Boot Camp – Costa Mesa, every day there is motivation to keep going, every single face that shares the same passion to see all these lady’s giving a 100 %. Thank you to Brittanny Sturgess and Jeffrey Lawler for pushing me everyday to not give up, Thank you to Dale Lawler for opening this place to make a better community.”-Gabriela Rosales
Burn Boot Camp | A Bit of Bees KneesBurn Boot Camp | A Bit of Bees Knees
Working out everyday is wonderful, but exercising alone will not get you results. You need to change your eating habits. Fresh veggies, fruit and lean meat should the base of your nutrition. Get rid of the junk food at home. Throw out the artificial sweeteners and processed foods.
Understanding macronutrients is the next step in the BBC nutrition philosophy. Learning about protein, carbohydrate and fat ratios and how they impact your body will help you determine food options throughout the day. This plan involves monitoring your calorie and macro intake to hit the correct %  of protein, carbs and fats. I like to use my fitness pal app on my iPhone and computer to track the food I eat. Here are a few charts that I find helpful. I printed these out and posted them on my fridge to remind me.
BBC

BBC

and a few helpful tips from BBC headquarters for meal prepping!

——Meal Prep——

1. Plan your meals around THE SAME MAIN PROTEIN. Choose a lean protein (boneless skinless chicken breast, lean ground turkey, etc.) and structure all of your lunches and dinners around that item. For beginner meal-preppers, chicken is by far the easiest protein to deal with. (Cook 4-6 pounds of chicken in your slow-cooker for 4 hours on low. Chop or shred the chicken and use as the base for your main meals.)

2. Wash, dry, slice and pre-portion all fruits and vegetables so they are ready to go.

3. Pre-portion snacks such as almonds, cashews, or chickpeas in small bags to be sure you are eating a proper serving size.

4. Choose recipes with ingredients that overlap to save time and money (green peppers, onions, etc.).

5. Make double-batches of items and freeze for future meal planning.

6. Invest in reusable and stackable microwave-safe containers to store individual entrees for the week.

7. Grab an inexpensive food scale to help with portion control and serving size.

Melissa at eat.lift.play.repeat has a great shopping list that is perfect for the BBC lifestyle.
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Baby It’s Cold Outside – New Year’s Eve at the Cabin

Idyllwild CA
We spent New Year’s Eve at the cabin this year. We invited a few of our friends and caravanned up the mountain just in time for a mini snowstorm. ^^^My favorite spot in Idyllwild (pic taken by a sneaky photographer – thank’s Dany, u da best). With hot cider in our mugs and a few brews stashed in the boys pockets (oh those boys), we hiked up to the lookout rock to enjoying the view of the canyon before the rain and snow came that evening.
Idyllwild CA
idyllwild-ca-pine
dany-and-ev
^Our lovebird friends that are moving to Nashville to finish pharmacy school. We are so stoked for you guys, but we’ll miss our weekly hangs and tasty excursions. I hope we can keep a yearly vacation going… just 3 more years until you move back to us! And we can’t wait to see you in Nashville for that White Coat ceremony!
Idyllwild
^^^Babes
Idyllwild CA
I woke up early on New Years day to check out the snow before it melted away. What a gorgeous morning – the perfect way to start my 2017. Then D and I made buttermilk pancakes, eggs and bacon for the crew.
Idyllwild CAIdyllwild CAIdyllwild CAIdyllwild CA
I pray that you have a wonderful New Year filled with all the best that life can bring. Health, happiness and love to you and your families.
Idyllwild


Burn Boot Camp Workout Video and Chocolate Coconut Protein Muffins

Burn Boot Camp | A Bit of Bees Knees
This is my second month at Burn Boot Camp and I am really enjoying my time here! It has become my daily routine – wake up in the morning, put on my workout clothes and lace up my shoes, fill up a water bottle, pack an extra outfit for work and I’m good to go. My whole day is more productive, my mind is sharper and I’m excited to be spending time focusing on my health. Burn Boot Camp’s pillars of success are mindset, organic whole food nutrition, strength training, burst training, and providing a positive environment – it’s just the place I want to be.
Burn Boot Camp | A Bit of Bees Knees
My trainers help me focus on my goals, give nutritional advice and push me to improve in strength and cardio training. There is a “weekly protocol” that changes every week and they never do the same workout twice! Classes are always interesting, challenging and fun. Every other day we alternate between different muscle groups with burst and strength training techniques. Here is an example of our weekly protocol –>

Weekly Protocol

Monday – upper body superset w/ elevator push-ups
Tuesday – bodyweight burst training mini-camp w/ sprint finisher
Wednesday – cardio pyramid whiteboard w/star crunch finisher
Thursday – partner leg strength chipper w/ partner bunny hop finisher
Friday – partner core/conditioning droplet w/ half burpee jump knee tuck finisher
Saturday – full body strength circuit w/ squat press finisher
Burn Boot Camp | A Bit of Bees Knees

A word from my trainer Brittanny:

“Burn Boot Camp focuses on 2 exercise formats: strength and burst/cardio training.  On strength days we are working on muscle hypertrophy meaning we are seeking maximum growth of our muscles lifting heavier weights working toward muscle fatigue and muscle failure, making those last few reps of the set nearly impossible to sustain.  Burst training is HIIT (high intensity interval training) with more cardio and athletic conditioning; a full body work that builds strength, power, mobility, balance, and agility.  On burst and cardio days your heart rate will spike much higher than strength days – that’s one big difference. We never combine the 2 types of training so it’s either cardio/HIIT day or a strength day.  We never train the same body part the following day because we expect our clients will be sore! It’s a good thing therefore we work on a totally different muscle group or training format. No workout is every the same and the protocol changes every week.”

I asked my trainers, Jeffrey, Brittanny and fellow BBCer Shastin to help me make a short clip to demo some examples of strength and burst/cardio training that we do at the gym.

Song by: MØ – Final Song

weighted back lunges
bicep curls to overhead press
bent over low rowers
jump squats
jump tucks
cricket burpees
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I always follow my BBC workouts with lots of protein – usually a protein shake, lean turkey or chicken with a side of veggies will do, but somedays I’ve got mad cravings for chocolate! Here is a yummy recipe from “Beyond the Blender Bottle” by Burn Boot Camp that uses  After Burn protein powder – everything you need to fuel your potential.

Chocolate Coconut Protein Muffins


Chocolate Coconut Protein Muffins

Ingredients:
2/3 cup oat flour
1⁄4 cup unsweetened coconut flakes
1 serving of Afterburn whey protein
2 tablespoons cocoa powder
1 teaspoon baking powder
3 tablespoons coconut sugar (or sweetener of choice)
1⁄4 cup unsweetened chocolate almond milk (or regular almond milk) 3 egg whites
2 tablespoons liquid coconut oil (or melted coconut oil)
Preheat oven to 350 degrees F and place 8 silicone cupcake liners on a sheet pan. Whisk together egg whites, almond milk, and coconut oil in a mixing bowl until smooth. Add remainder of ingredients into the bowl and stir until well combined.

Evenly divide cupcake batter among cupcake liners.

Bake in the oven for 14-16 minutes, or until center is cooked. Let cool and enjoy! Makes 6 servings; 1 serving is 1 muffin
NUTRITION INFO: Macros for 1 serving: 126 calories, 6.5g protein, 12.8g carbs, 6g fat, 3.6g sugar 1.9g fiber
*I made my muffins smaller (bitesize) so the nutrition info is cut in half for 12 mini muffins. Drizzle with natural PB and a few crispy coconut chips

Chocolate Coconut Protein MuffinsChocolate Coconut Protein Muffins Chocolate Coconut Protein Muffins Chocolate Coconut Protein Muffins