Sunday, June 30, 2013

Thea's Summer Kale Smoothie

It's time I share another smoothie recipe! I literally have a green smoothie almost every day. Green smoothies are nutrient rich drinks, that seriously taste delicious! They are sweet, creamy, and whatever you want them to be.

I made one today, and had to share!

  • Feel free to add a whole banana, or switch up the banana with any other desired fruit.
  • The protein powder I used today is called Dale's and you can buy it here.  
  • I like to enjoy my green smoothies as a breakfast, snack, post-workout, or sweet treat at night!

Follow me on instagram and twitter: @thea_nolan

Tuesday, June 25, 2013

Look Of The Day: Crop Tops and Daisy Dukes

Summer is about the only time you can get away with crop tops, paired with daisy dukes. Why not take advantage of this little window we have until fall comes? I paired a simple crop top, with some not-so-simple bright yellow daisy dukes, and paired them with a jean vest. This outfit is a step outside of most people's comfort zone, but looks really great on! 

Top: American apparel 
Shorts: American apparel 
Vest: Nordstrom BP

It's All About Change

Fitness to me isn't one workout, it isn't training for one competition, eating healthy this month, or looking good for a trip. It's about making changes to the habits you want to improve, and trade them out for habits you want to adopt. 

Try to think about what type of habits you want to make a part of your life, and after you think about them start DOING them. The only way you can change is by doing! I promise if you don't give up ad you are consistent, you will be able to change for the better.

Out one foot in front of the other and commit to change! 

Friday, June 21, 2013

Workout of The Day: Total Body

Are you ready to lift some weights, and get your cardio in all at once? This fast and effective workout will leave you feeling spent!








Tuesday, June 18, 2013

21 Days To Create A Healthy Habit

Research says that it takes 21 days to create a habit. This means, 21 days of sticking to your goal with no excuses and no slip ups! It isn't easy to do, but many people start a plan and 7 days in to it when they don't see results switch it up too soon. It's time to set a goal and stick to it for 21 days.


Mediate for 21 days
Workout for 21 days
Don't drink for 21 days
Cut out processed food for 21 days
Cut out sugar for 21 days
Stretch for 21 days 
Prepare all your meals for 21 days
Blog for 21 days
Pray for 21 days
Compliment someone for 21 days
Draw for 21 days
Bike to work for 21 days
Eat less meat for 21 days 

Whatever your goal is, try it out. If it's just 21 days you can do anything! This will help you jump start healthy habits and reaching your goals.

Good luck!

Friday, June 14, 2013

How To Make Homemade Almond Milk

I cut most dairy from my diet a few years ago, and found that almond milk is a great replacement for milk. It is lower in calories, higher in calcium, and saves our COWS!!! Try this easy recipe at home!

1 cup raw almonds
1 cup water (to soak nuts overnight)
3 cups water
2 tsp. vanilla extract
1packet stevia (optional)  or agave nectar
1 tsp. cinnamon (my special kick)

1. In a jar, soak 1c. almonds with 1c. water overnight.
2. Drain water from jar with soaked almonds.
3. In a good quality blender (Blendtec or Vitamix) blend all the ingredients until smooth.
4. Strain the blended almond mixture using a cheesecloth or other strainer.
5. Store almond milk in mason jar, and ENJOY!!

Thursday, June 13, 2013

Team Up For Success: Buddy, Group, and Team Training

I always knew that by being on multiple althetic teams it made me a better athlete, nicer person, and better friend/teammate. Working together to reach a goal is an amazing thing, and brings out some really great qualities in people.

Recently, I started personal training small groups on top of my individuals. I am so pleasantly surprised with how much success I've seen in such a short span of time.

Reasons why groups, partners, or teams can help you reach your fitness goals:

1. Accountability: They make sure you get in to the gym often, eat a healthy lunch, and stay to less drinks on the weekend (to name a few). You can also invite one another to do something active on the weekends like cook together, or hike!
2. Pressure:  You never want to let your friends, family, or co-workers down; you work extra hard to make sure you aren't slacking.
3. Fun: It's simply more fun to break a sweat with people you enjoy being around. Group classes are way more fun when you can laugh a bit and still get a killer workout in.
4. Challenge: You can compete a little, and challenge each other with the weights you're lifting or the pace you're going.
5. Someone to tell how sore you are: My friends and I use text, Facebook, and snapchat to tell one another how sore we are. We also chat about how hot the guy next to us was, or how bad someone near us smelled (I am just being real here people).
I personally needed my friend Kate when we decided to do a fitness competition together. It took hours at the gym, hours prepping foods, and lots of time alone. She was so supportive, I look back and don't think I could've done it without my buddy!

Go grab a friend, and get moving!!!

Wednesday, June 12, 2013

Make Goals Today To See Results Tomorrow

I am the first person to admit if I don't have a short term goal & long term goal, I am most likely not where I want to be physically. Hitting your "dream physique" is hard work, and by working out more and eating better THAT MEANS NOTHING. Are your workouts tailored to you actually hitting those goals? Is your diet the best it can be? If you answered no to one or both of these, you need better goals. You need SMART goals


Ie. Thea's Summer SMART Goals

Specific- I want to fit in to my Smallest Lululemon capris and sports bra by August 10th for the Lululemon 1/2 marathon
Measurable- boobs fit in sports bra, pants have no muffin top. Weekly photos will be taken to measure progress.
Attainable- diet will be monitored and workouts monitored weekly to make sure I am on track.
Relevant- goal is important to me, my confidence, and to show my clients I work just as hard to hit my goals.
Time-bound- 2 months away, just taking it day by day

Email me your SMART goals and I will be sure to hold you accountable!!

Tuesday, June 11, 2013

No Equipment Needed Workout: Travel, Home, and Outdoor Friendly

Do you need to get in a workout, but you are no where near a gym, in a hurry, or traveling? Try this no equipment needed workout!!

10 Squats
10 Pushups
10 Crunches
10 mountain climbers
9 Squats
9 Pushups
9 Crunches
9 mountain climbers
8 Squats
8 Pushups
8 Crunches
8 mountain climbers
7 Squats
7 Pushups
7 Crunches
7 mountain climbers









Mountain Climber:

Add caption

Wednesday, June 5, 2013

National Running Day

Why do you run?

Get outside, get some fresh air, get your heart pumping, and feel free! Go for a run today!

I run...
to feel free
to clear my mind
to turn off the noise
to explore the city
to move my legs
to chat with friends
to train for speed
to feel alive

Monday, June 3, 2013

MOTIVATION MONDAY: What "diet" works for you?

I have always toyed with the ideas of trying this diet, or that diet. What diet works for you, doesn't always work for your best friend and vise versa. There are so many diets out there that I don't even want to start listing, because it will go on forever. The most common 5 that people ask me about are:
1. Paleo
2. Juice cleanses
3. Vegan
4. Gluten-free
5. Low carb

In my opinion, there is nothing wrong with any of these. I know many can argue valid points against my opinion, but I am sticking to it. I have tried all these diets, and although I am not on them right now I can tell you first hand (I won't knock something until I try it) that they are all healthy. On every diet I bought all organic meat, veggies, fruits, grains, etc.

Does this mean they all get me the same results.. NO. Does this mean that after being Paleo I might get over meat, and try to be Vegan? Possibly. I think that when it comes to your diet (or lifestyle choice) do what works best for you and what makes you feel good. Don't do what your best friend is doing, or your co-worker just because they are trying something. BE YOUR OWN PERSON, and do you! This is your life, live it the way you want.

When it comes to dieting, at the end of the day all I reccommend is that you try to simply eat clean. Not even 100% of the time, but as often as you can. Enjoy the food you eat, and fuel your body properly!