The Trend: Matte Manicure

I am always looking in to what's different and awesome. This week I discovered a Matte Manicure top coat. This coat takes the shine away. Sometimes shine is awesome, but when I want something edgy I will definitely be going for the matte look. 

It looks awesome. Understated. RAD. 

OPI Matte color 

Treadmill Plyos

Check out my video here: http://instagram.com/p/jzFl3pgHHc/  and learn how to do this treadmill plyo metric routine. 

I always found it a little odd seeing numbers of people on a "hamster wheel" in the gym. We move forwards and run on a device just like a hamster. I do it too.

It's time to make the treadmill a bit more fun and put it to different uses. 

I started playing around and figured out some ways to hit your quadriceps, hamstrings, glutes, and calves all while getting your heart rate up with cardio 

(Please start slow and hold on to railings when you first start. If you are still a beginner in the gym I would hold off on this routine)

Phase 1. (Beginning of video)

- turn the treadmill to 1.0mph 

- turn your body to the left so you have to side step to stay moving on the treadmill

- start to squat. Step your right door forward in to a squat then bring your left food together after the squat, and repeat.

- perform this exercise for 30-60 seconds then try it facing the right side.

Phase 2 (second or middle part of video) 

- turn the treadmill up to 1.5mph

- turn your body to the left so you have to side step to stay moving on the treadmill

- start to squat. Step by JUMPING your right door forward in to a squat then JUMP your left food together after the squat, and repeat. 

- perform this exercise for 30-60 seconds then try it facing the right side.

Phase 3

 -turn the treadmill up to 1.5mph

- start with your feet on the plastic platforms on the sides on the treadmill in a squat position 

- start a squat jump towards the treadmill. Land in a squat with both feet on the treadmill, and explosively jump back to the sides and repeat. 

- perform this exercise for 30-60 seconds .

Cardio Plyo workout:

1 min incline walk

1 min side squat (30 seconds each side)

1 min incline walk 

1 min side squat Jump(30 seconds each side)

1 min incline walk

1 min front jump squat 

Repeat 2-3 times

Don't Just Talk About It, Be About It

When it comes to work, fitness, relationships, or reaching goals it is extremely important to not just Talk About It, but Be About It! I am lucky to meet people everyday who share their goals with me. Along with hearing about their goals, oftentimes I hear their complaints. Once they start complaining, they begin to explain all the things in their lives they want to see change. Change is super tough to make happen, because involves doing different/new things or creating new habits.

Change, however difficult, is extremely empowering. Change can make your dreams turn in to your own reality. Yes, I said it. Once you change the things you say you want to, you will without a doubt reach your goals.

By DOING and not just saying things.

Ie. I want to lose 10 pounds. I am unhappy, and want to get fit.
Ask yourself

• What was your workout like today?
• What did you eat today?
• How much sleep did you get?
• How much water did you drink?

Talking about being unhappy or out of shape doesn't magically get you fit and healthy. You must DO. You must take action, and once you change you can then reach your ultimate goals.

Another Example.
Ie. I want to get a new job. My boss is psycho, and I want more money.

Ask yourself     

• Have you discussed your goals with your boss?
• Have you thought about what else you are good at, or what field you are interest in getting in to?
• Have you perfected your resume?
• Are you working after hours to build your experience?

If you answered no to any of these, then it is time to take action. Get up, get inspired, and start BEING ABOUT IT. Let the negatives in your life motivate you to turn them in to positives.

Once you take action on all the things you would like to change, then you are destined for change. You will be proud yourself, motivated, and destined for greatness. Your work mindset on reaching your goals should be "I won't stop until it's done. I won't stop until I prove to myself I can do it."

So next time you are unhappy with something...be the change. Don't Just Talk About It, Be About It!

My Favorite Hair Products

Time for me to fill you in on a few of my faves. I love me some good beauty products, but we all know it takes time to find the ones that you fall in love with.

I usually wash my hair 2-3 times a week. I use Bain De Terre nourishing shampoo and conditioner. Afterwards I take 2-3 pumps of Sachajuan hair oil and run it through my tips. I then blow dry my hair and then braid it in pigtails. Before going to bed I spray my hair with HairPlay. I usually sleep with pigtails and wake up with wavy hair. I can then use my NuMe iron to want my hair!

The products:  

Nume curling iron: 

I bought the Tri-fect Here
with this Discount Code

Klm HairPlay: Playable texture 

Sachajuan hair oil: Buy Here

Bain De terre: shampoo and conditioner 

Serge Normant Dry Shampoo: Here

Green Juice: Is it good for me?

So You Want Free Exercises?

Lately I've been feeling inspired! My clients inspire me, the gym inspires me, new workout gear inspires me, and challenges inspire me. I decided to challenge myself to keeping things fun and creative.

I tried out some AWESOME workouts and wanted to share my AWESOME clients demonstrating them. Don't be afraid to do them, as most of my clients started as beginners! A Allstar athlete could be challenged just as must as a noob!

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

http://instagram.com/p/jfNSazAHFs/

Marc demonstrating a upper body plyo push-up exercise 

http://instagram.com/p/e-e1pmgHCX/

Cindy demonstrating a challenging upper body push-up combo 

http://instagram.com/p/jdOv3nAHCl/

Marc demonstrating a core super plank exercise 

http://instagram.com/p/iAbm29AHL8/

Caity and Jenna demonstrating a treadmill cardio routine 

http://instagram.com/p/jSvok2AHBx/

Cindy demonstrating a kettle bell core version of a Turkish getup 

http://instagram.com/p/jXN7cWAHBq/

Sara demonstrating a total body med ball get up

http://instagram.com/p/jH4x_YAHPx/

Marc demonstrating a leg day squat lunge combo 

http://instagram.com/p/iC3aOxgHNv/

Heather demonstrating a total body bosu walkout with squat jump 

http://instagram.com/p/ivCbtXgHFe/

Keep looking at my Instagram for new fun and challenging exercises! 

@thea_nolan 

⬆️Caity getting her lift on, those shoulders and biceps are looking toned!!!!! 

Essentials For Morning Walks In January

I live in San Francisco. We are so lucky to have amazing weather right now, but to be honest this cool to warm weather is making every sick! It has personally thrown me for a loop. My throat is dry, lips are chapped, but that won't stop me from being in the sunshine. 

I take my walks and get prepared :) 

In my lululemon pouch:

-Sugar free ricola throat lozenges

- stevia to put in my tea that I get about halfway through my walk

- Peppermint ChapStick for my dry lips :( 

-Cash in case I find cool vendors or a farmers market I want to shop at

- A debit card, because it always have it!

- My house keys so I don't lock myself out like I've done in the past!

What do you bring with you on your walks or workouts?

 

Workout of the Day: 15 minute AMRAP

On a time crunch today? Get it a short, yet effective workout today. This total body workout only takes 15 minutes, but is sure to help whip yourself in to shape.

The workout:

5 pull ups 

10 burpees

15 shoulder press

20 box jumps 

15 minutes

As many rounds as possible! 

Healthy Chocolate Peanut Butter Cup

Ok, this sweet tooth is killing me! I've been super creative so I don't go off and eat a whole pound of chocolate. Anyone else ever get this way? 

I decided to make a high protein treat that is super healthy!!!

Ingredients:

1 scoop chocolate protein powder

Coconut milk (how much depends on thickness)

1 tbsp almond butter ( or another nut butter)

1-2 packets stevia 

2 cupcake foils 

1. In a bowl combine protein powder with a little bit of milk. Then slowly add more milk to get the protein smooth(not chunks). Make sure to not make it "runny"

2. Pour 1/4 mixture in to cupcake foil, and 1/4 in other.

3. Place in freezer.

4. While those are freezing, in a small bowl mix almond butter and stevia.

5. Take foils out of freezer, and top with almond butter mixture.

6. Then add on top the remains of the chocolate mixture(1/4 of mixture on each).

7. Freeze for an hour, then enjoy! 

The Little Things

The little things make me happy. They make me smile. They make me realize how awesome life is. 

Today I noticed the two super cute bracelets on my wrist. They are small and dainty, but mean so much to me. I giggled and smiled and sat for a second to think about the meaning these bracelets have to me.

The circle and triangle. Ever since I got my Marida bracelet I started telling everyone to get it. It's cute, small, and I never take it off. The triangle represents the balance of mind, body, and spirit. The circle represents wholeness and infinity. 

My infinity bracelet was given to me by an awesome client. It's perfect. Marina Pecoraro makes it, and it goes with my Marida bracelet just perfectly. The infinity symbol is SO me. It means without any limit and symbolized balance two sides out.

Now that I know the meaning behind these little things I know they are meant to be worn by me. I believe in everything happening for a reason, and having meaning behind it. These bracelets make me feel connected, spiritual, thankful, happy, balanced, and whole.

Do you have littler things that make you feel this way?

Spiced Banana OIAJ

When I'm in a hurry it's always great to have grab n' go meals. I've always wanted to make overnight oats in a jar, so being quite busy this week I decided to give them a shot.

I made up this recipe, and it's delicious. It's creamy, banana-ey, and full of spice! 

Ingredients:

1/3 c oats

1/2 scoop vanilla protein 

2/3 c coconut milk(or milk of choice) 

1/2 mashed banana 

1 tsp cinnamon

1 tsp cashew butter(or nut butter of choice)

1. Mix all ingredients in a jar in the evening.

2. Let soak overnight in fridge.

3. Grab and enjoy cold for breakfast

Banana Chocolate Mug Cake

Ok I've definitely been meaning to post a mug cake recipe for a while. I am finally getting around to it. WOW, if you have a sweet tooth this is your thing!

Banana chocolate protein mug cake 

2 tbsp chocolate protein

2 tbsp Greek yogurt

2 tbsp coconut or almond milk

2 tbsp coconut flour 

1 egg white 

1/2 banana mashed

1 tsp cocoa powder (unsweetened)

1 tsp baking soda

2 packets stevia

1.Mix all ingredients in a bowl

2.Spray a mug with nonstick spray

3.Pour mixture in to mug

4.Microwave for 1:30-2 minutes depending on microwave 

5.Optional top with tsp almond butter and chocolate sauce (2 tbsp chocolate protein, 1.5 tbsp almond milk or coconut milk, and packet stevia)

Mango Curry Chicken Salad

Dinner the other night was so good I was told I needed to post the recipe! 

Mango Curry Chicken Salad 

Ingredients:

1 chicken breast 

2 tsp curry powder

2 tsp chopped red onion

2-3 Tbsp Greek yogurt 

1/2 lime (juice)

2-3 cups mixed greens

1/2 mango chopped 

1 tbsp hemp seeds (optional)

1⃣ bake chicken or shred chicken (I seasoned mine with shallot, & paprika)

2⃣in a large bowl mix lettuce, lime juice, mango, and hemp seeds

3⃣in a smaller bowl mix Greek yogurt, curry powder, onions, salt and pepper(to taste)

4⃣ add chicken to smaller bowl and stir until chicken is coated with the yogurt dressing 

5⃣ add chicken (smaller bowl) mixture to bigger bowl, and stir 

6⃣EAT

Coco-Greens Smoothie

2013 came and went. Let's start 2014 off right, healthy and tasty! 

Coco-Greens Smoothie 

1 scoop vanilla protein ( I use life's basics vegan)

1 cup coconut water

1 cup coconut milk

1 frozen banana(if it isn't frozen just double the ice)

2 cups baby kale (or 3 leaves)

1/2 c ice

1. Place infredients in blender

2. Blend.

3. Drink!