Summertime Favorites: Vacation Essentials

I'm leaving tonight for Turks & Caicos! I am so excited, but couldn't even think about packing until today! I will be blogging about my favorite essentials throughout my trip. My first few are some items I take to the beach.

A floppy hat, big sunglasses, short shorts, and a cute bikini! 

 

Bikini Season: The best part about vaca is lounging in a cute bikini. My favorite bikini right now is the Bliss bikini in Olive made by Kaohs here.

Summer Sunnies: I made a promise to myself that I wouldn't purchase expensive sunglasses until I didn't break my cheap ones for a year! It worked, and after saving up I splurged on these Oliver People sunnies!

Daisy Duke Denim: If Beyonce wears them, I want them. I am obsessed with One Teaspoon Demin, and these shorts are everything. They have the perfect balance of "worn in" yet not too trashy.

Floppy Hat: There is nothing more essential than a hat when lounging in the sun. My favorite hat this season is this hat "Gia" by Brixton.

Now start planning yourself a vacation...you totally deserve one!

Stepmill Cardio

This is a great warm up or short cardio workout (if you're slammed on time).

Start on the Stepmill slow (I am posting my pace, but just know you should modify if you are a beginner). The sprints should be a run! Try not hold on to the railings if you can help it!

1 minute level 6

50 steps level 20

50 steps level 6

75 steps level 20

75 steps level 6

100 steps level 20

100 steps level 6

75 steps level 20

75 steps level 6

50 steps level 20

50 steps level 6

Repeat for a total of 30 minutes 

Artisana Nut Butter Giveaway

I am absolutely obsessed delicious local organic food. I am even more crazy about nut butters. Now getting a local, organic, raw, & delicious nut butter is HEAVEN! 

I have teamed up with Artisana Organics to hook you up with some healthy deliciousness. 

What is the best way to eat nut butters?

- Ezekiel bread, cinnamon, & nut butter

- Blended in with your favorite green smoothie

- Stirred in to your morning oatmeal

- Sandwiched between an apple

- on some rice cakes before a workout

- topped on homemade banana ice cream 

- on some dates

HOW TO ENTER:

a Rafflecopter giveaway

Circuit time

Today's workout:

Challenge yourself with a different type of workout today! 

Run to gym

20, 15, 10 of each(complete a. @20 reps, b. @ 20 reps, c) 1 time, then start with a. @ 15 reps......)

A.Shoulder press 

B.Squats 

C.50 meter Sprint

3 rounds (start with 20&100&sprint, then 15&75&sprint, etc)

20/15/10 sit ups 

100/75/50 flutter kicks

Hurdle hops (50 meters up and back)

3 rounds (start with 15 each leg , then 10 each leg, etc)

1 leg back lunge

1 leg glute bridge 

Squat jumps (50 meters)

3 rounds (start with 20 of each, then 15, etc)

Bicep curl

Tricep extension

1x Backwards run (50 meters)

4 rounds (start with 20, then 15, 10 reps, finally 5 reps )

Air squats 

Med ball slams 

15 minute cool down on a cardio machine 

It's less confusing once you start the workout, the numbers just get smaller! 

Shut Up & Sweat

Do you have fitness goals? 

If you don't, you better figure them out. It's hard to achieve greatness when you don't have a goal. Today, we will talk about achieving personal fitness goals and why you have to get serious, get sweaty, and buckle down to make progress.

Working out isn't easy for everyone. It isn't supposed to be. Sometimes it hurts, burns, is exhausting, or makes you want to quit. I believe whenever you are put in uncomfortable situations and you see them through, you learn how to preserve and gain the tools to achieve greatness in life. With fitness there is no difference. When it comes to fitness there will be numerous hurdles (pun intended) & you need to be prepared for whatever is thrown your way.

Are you a person who does the same sort of workout everyday?

Don't be one of those people! You need to change. That isn't an effective workout, and is most likely a waste of time. Once your body adapts to your program you need to make changes to it. You need to change the weight, the reps, the rest time, or the exercises to make it more challenging.

If you aren't willing to sweat your ass off, then you truly don't want to reach your goals bad enough. When you push yourself harder than you have before your mind will tell you to quit, that's it's "too hard", and it "hurts". The crazy thing is that if you change your mental processing of those negative thoughts, your body can keep going. That's where you increase your fitness.

Now stop being a weak person who does what's comfortable. Grab a friend, a trainer, or sign up for a class that makes you uncomfortable.

When it comes to a great workout you have to just Shut Up & Sweat. 

What's In My Makeup Bag?

Summer is here! I am all about highlight and bronzed makeup for the summer. Here are my summer beauty essentials:

Face:
Start with a good moisturizer: In the summer I like to use Bobbi Brown's Hydrating Face Cream

I then add a tinted illuminating moisturizer with SPF: My favorite is Joeur in the color Golden

For concearler and highlighter my favorite is: Kevyn Aucoin skin enhancer in the color SX02

Next, I love a good bronzer: I use Tarte's Park Avenue Princess.

I love to highlight in the summer with: MAC Global Glow

My favorite summer blush is a light pink: MAC Dainty

Finally, I love finishing my look with a simple nude gloss or Chapstick. 

Prioritize Sleep: Sleep is more important then you think

Yesterday I was exhausted. I'm not one of those people who always says "I'm exhausted"; when I say it, I mean it. For the last few months I've taken on everything I can and more. A full time job, starting my own business, personal styling, and blogging. On top of that I workout 1-2 hours daily, like to spend time with friends, and have some "me time". I have been really bad about getting enough sleep. I have probably averaged about 5.5 hours a night for the last month. If you have read about my "musties" here you know sleep is essential for my personal health.

How much sleep do we need?

8 hours is ideal.

Does sleep effect my weight?

Yes, when Cortisol(stress hormone) levels  are high you are more likely to store body fat. Studies also show you are more likely to eat more when sleep deprived. You are also more likely to find inflammation in your body or bloating when you don't get enough sleep.

Can I lose muscle if I'm not sleeping enough? 

Yes. Protein synthesis happens when you are sleeping. If you don't get enough sleep, you can experience muscle atrophy, and decreased levels of testosterone (which we all need to build lean muscle and a fast metabolism).

Can I recover from workouts without sleep? 

You don’t get stronger, faster, and fitter during a workout. You get stronger, faster, and fitter after your workout while recovering. This includes nutrition, rest, sleep, and hands on work (mobility, stretching, massage).

What else is making it hard to get 8 hours?

Stress. If you are stressed you are less likely to get 8 hours of sleep, which also inhibits recovery. When you exercise you essentially put your body in a stress state. If you are stressed outside of your workouts your tissues won't recover as quickly.

What does this all mean? I'm too busy to sleep! 

You need to prioritize sleep just like you would your nutrition or workouts. Always put your health and happiness first.

Total Body Workout: No Equipment Workout

Morning killer workout with my cousins and sister! They wanted me to work them out, so I didn't hold back.. we murdered it! 

50 squats

40 sit ups

30 mountain climbers 

20 jump lunges

10 pushups

Hill sprint

Repeat 2 more times (3 total)

50 flutter kicks 

40 plank jacks 

30 tricep dips 

20 glute bridges

10 squat jumps

Backwards Hill sprints (2 more times 3 total)

30 plank shoulder touches 

20 side plank hip dips (each side)

10 burpees 

Repeat 2 more times for a total of 3 rounds 

30 1 leg lunges (15 each leg)

20 reverse crunches 

10 plyo pushups 

Try this out and #viathea with a photo letting me know how you did! 

1000's Workout: Partner Workout

Partner Challenge: This should be completed with 2 people. Grab your bestie, your boyfriend, hubby, or sibling! 

LEG AND CORE WORKOUT

In a group of 2 you must complete between the two of you ( only one person can work at a time. Break up the number of repetitions however you want).

1000's workout

100 squat jumps

100 Windshield wiper leg raises

100 burpees 

100 partner 1 leg lunge (one partner is holding the other partners back leg)

100 bicycle crunches

100 walking lunge with kick back

100 side plank with knee to elbow crunch

100 power lunges (back lunge with a jump)

100 v-up sit ups 

100 1 leg raises

This is a fun one, enjoy! 

Lululemon Palo Alto: My Favorite Finds

Ok, I have to write a little review blasting the amazing team at Lululemon Palo Alto. I had the chance to go to the store yesterday, and try on some swag. Lordy do they have cute stuff. I am planning an event at FB, so naturally we went over to the store for a meeting. Little did we know we had the chance to do a mini shopping spree.

I decided to pick up a few of my new favorites.

THIS DRESS: Ok...really... It's Lululemon. I don't go there to buy dresses. This time shopping it was different. I tried on this dress and realized Lulu can't really go wrong with their clothes. This dress is super comfy, functional, and can be styled a million ways.
5 ways to wear this
- Wear this with a bikini and these flip flops to the beach.
- This dress and this infinity scarf. That is all.
- Throw the dress on top of these leggings, with booties, and a jacket!
- Throw on short shorts, a cute sports bra,  cute tennies, and head out to hot yoga!

 

Stuff your Bra: Lululemon came out with This sports bra last year, and I was so bummed when they discontinued it. Well, it's back! This is the best sports bra I have ever purchased (that's why I bought 5). 

1. It's cute. I love the criss cross back.

2. It's supportive. Who else has a big chest? This will tame your tata's.

3. It is functional. You can wear it anywhere, anytime. Yoga, runs, gym, weekend trip, etc.

4. It is useful. I always use the pockets for my phone and credit card. No need for a purse at the gym!

5. You get your money's worth. The quality fabric and design are worth it!!

A fun colored jacket: Lulu has the most comfy fitness jackets on the market. I love their above the others, for a number of reasons.

1. The colors are SO MUCH fun. They always are coming out with new colors!

2. The fit is snug.They hug your curves, so they are still feminine. I can workout in these jackets and still be comfortable.

3. They are super versatile. You can wear them to yoga, the gym, on a weekend trip, a hike, or throw on with boyfriend jeans and flip flops.

4. The material isn't too heavy. You don't feel weighed down by the fabric.

5. I am obsessed with the pockets, and finger covers.

Go check out Lululemon Palo Alto to shop around, or Lululemon.com.

Upper Body: Yesterday's Workout

Tabata battle ropes (20 seconds of work, 10 seconds of rest, 8 rounds)

Weighted rope pulls(3 rounds each arm)

- strap(knot) a weight around the end of a battle rope

- grab the rope with one arm and pull until the weight is towards you, switch sides 

Weighted Rope Sprints (5 rounds)

- grab the rope and tie a kettlebell on to the middle of the rope

- sprint 50 meters with the rope wrapped over your shoulder

-walk backwards back pulling the rope

15 bicep curls 

15 shoulder press

50 mountain climbers

12 bicep curls 

12 shoulder press

40 mountain climbers 

10 bicep curls 

10 shoulder press

30 mountain climbers 

15 pushups 

15 burpees

12 pushups

12 burpees

10 pushups 

10 burpees

20 push press

20 sit ups

15 push press

15 sit ups 

10 push press 

10 sit ups 

5 push press 

5 sit ups 

20 power cleans 

20 sprinter sit ups 

15 power cleans 

15 sprinter sit ups

10 power cleans 

10 sprinter sit ups

5 power cleans 

5 sprinter sit ups 

20 Bent over row 

20 ball slams 

15 bent over row 

15 ball slams 

10 bent over row 

10 ball slams 

5 bent over row 

5 ball slams 

20 double unders 

20 Barbell Lying windshield wipers 

25 double unders 

15 barbell lying windshield wipers 

30 double unders 

10 barbell lying windshield wipers 

35 double unders 

5 barbell lying windshield wipers 

Let's Talk Shoes

It's time we break it down on what you actually need in your closet. Step 1: Shoes. You need a few staples that are super versatile to work with your wardrobe!

***Nude Shoes:
In my opinion every single girl needs one or more pairs of nude shoes. This is the most versatile color, and pretty much goes with anything.

Nude Sandal: This Sam Edelman sandal and wear it more than any shoe in my closet (besides running shoes of course). You can wear these with sun dresses, jeans, skirts, shorts, or pretty much anything else. They are also a huge staple for me when I'm traveling.

Nude Flats: I have these flats in a few colors. Flats are great for work, walking a ton, and when you need to cover your toesies. I like to wear these with skinny jeans, and a cute sweater. Check them out here.

Nude heels: This heel is a must. Nude heels make your legs look longer and leaner. They go with sun dresses, going out dresses & skirts, and they look amazing with skinny jeans & a cute top. Nude heels an be worn to formal events or dressed down for a brunch day.

***Black Shoes:

 Booties: Booties can be worn all year round. You can throw them on with shorts and a cute tank, or with jeans and a sexy tank. For this reason, every girl needs some cute booties. These boots are edgy yet super sleek.

Black Wedges: These Steve Madden Corizon Wedges are great for dressing up or down. I love packing these sort of shoes wherever I go, just in case I want to dress up an outfit. You can take an outfit from day to night with a simple wedge like this. TIP: I love buying a wedge with a platform in the front, because they are easier to walk in.

Fun Shoes:

Bright Flats: These Loeffler Randal Citrus Flats are too cute. Pair these flats with boyfriend jeans and a while tee, a white sundress with a cardigan, or with jean shorts and a bright top.

Boots: Every girl needs fun boots. Boots to wear to a country concert, a festival, camping, or to walk around town in. These boots would be perfect with ripped jeans and a simple top, with a girly sundress, or even overalls. Get funky and check these cute boots out by Free People.

Bright Sandal: Go buy yourself a fun colored sandal. Don't be afraid to mix and match it with something totally random. Throwing a pop of color on to your feet is just what any boring outfit could use! Joie's Bastia Sandal is EVERYTHING.

How You Expend Your Energy

I had an amazing conversation with my boss this week that made me look at my relationships a little different.

What do I spend my energy on, who do I spend my energy on, and is what I'm doing worth exhausting my energy stores?

Let me explain.

These circles demonstrate efficient ways to distribute your energy.

1. YOU- Most importantly you need to spend the most time and energy working on yourself. Whatever that means to you, it is your responsibility to make it happen. If you don't give yourself time and love, you will have a hard time giving it to others.

2. Your BFF's- These are the FEW people who you would do anything for, and they would do anything for you in return. What's sad is when you acutally do this exercise you might notice that not everyone you love and care for would drop everything for you. Don't waste your precious time or energy pleasing people who wouldn't do the same right back. These BFF's are people who would fly across the country if you needed them to.

3. Good Friends- We all have good friends who we care for, but wouldn't call our besties. These are people who you talk to weekly. They want to know how you are, and you want to know how they are. You aren't butt buddies, but you care for one another.

4. Friends- These are people you see and say hi to, but don't know all the deets of their lives. You are friends of friends or say hi at the gym.

5. Acquaintances- These are the people you sort of nod your head at. You know who one another are, but don't really chat much.

Now that you know what all these circles stand for it's your turn to learn who in your life belongs in which circle. This week I was feeling run down. My clients drain me. Some of them are "takers" and once I spoke to my boss I realized one BIG thing. These people don't actually care for me, they aren't my best friend. The energy I spend on them is essentially a waste if I am going above and beyond. True friendship is a two way street. You are the only one to blame when you feel run down. Start observing now, before your energy is run down like mine was last week. Your time and energy are extremely precious, so take care of yourself first and foremost.

Paint Me Pretty: My 4 Favorite Summer Nail Colors

I have a little nail obsession. If you know me, you probably know I always have my nails done. The main reason I like having my nails done is... when you have your nails done you feel girly even when you wear workout clothes all day long.

1. Gelish: Make You Blink Pink

The perfect Barbie pink for summer!

Buy this pretty GEL color here.

2. OPI: Mod About You

I am mad about this color! It's the perfect blend of cotton candy and white <3

Buy this in the Gel color here.

Buy this regular polish here.

3. Gelish: I'm Brighter Than You

This is really bright, and perfect for vacation!

Buy this bright GEL color here.

4. OPI: Bubble bath

This is the PERFECT neutral, and will go with ANY outfit!

Buy this pretty neutral GEL color here.

Buy this pretty neutral regular polish here.

Fab Workout Clothes by Fabletics

I am so proud to announce I am now an ambassador for Fabletics. Fabletics is a new fitness clothing line co-founded by Kate Hudson.

Some things I love about the products:

Cute designs: These clothes are girly enough to make you feel cute at the gym, sporty enough to make you feel not too done up, the fit it great (you won't be pulling your pants up all day), and the material is seriously comfortable!

Affordable: These clothes are quality, but won't break your budget.

Convenient: Get workout clothes sent to your door every month! Cute, and gives you the inspiration you need to get your workout in.

Personalized: Each month you get clothes that are based on what you like. Colors, fit, style, and by the exercises you enjoy.

Could this site be any better?

Here's my favorite outfit right now!

The Salar capri: Pink Grapefruit BUY HERE
The Aventura tank: Heather White BUY HERE
The Sevan sports bra: Heather Grey BUY HERE


Get 20% off your first outfit by clicking here

Love your body

"I don't workout because I hate my body, I workout because I love it".

This quote hits home for me. For a while I worked out because I was unhappy with the way I looked, now I workout because of the way it makes me feel. 

Day in and day out I train people to reach their goals. The sad part is the majority of them aren't working out to feel good, reduce stress, or be empowered. Most of them want to lose five pounds, fit in their wedding dress, or look good in a bikini on their next vaca. Please, hear me out.

These small goals aren't bad, because if it's something you want.. Only you can be the judge on if it's a good or bad goal. The point I want to make is that it isn't easy to reach your goals if you are punishing yourself. When you are punishing yourself you tend to be in a negative state of mind, so let's evaluate negative goals.

Negative goals might be something like " If I don't fit in to the dress(suit for guys) I will be that chubby out of shape girl/guy at the wedding". This doesn't help you make a long lasting plan to not be the chubby person, this is short term and probably won't inspire you to make lifestyle changes.

Try setting a positive goal.

" I look good, but I don't feel my best in that dress/suit. I deserve to love my body, so I am going to start taking care of it. Starts tomorrow, and I am going to do whatever I can to get in the best shape of my life". This is more empowering, and you are more likely to stick to it.

Work towards your goals because you love yourself, not because you feel inadequate! 

Monday Squat Day

Sometimes you have to kick your own ass to build an ass. 

I just did this:

1 mile run (fast)

20 squats (I did 135lb barbell)

20 sit-ups 

20 box jumps (32inch)

15 of all 3

12 of all 3

10 of all 3

8 of all 3

5 of all 3

1 min rest 

20 back lunges (50lb barbell)

20 sprinter sit ups

40 power box jumps (24 inch box, alternating feet)

15-15-30

10-10-20

1 min rest

15 glute kickbacks

15 squat jumps for distance 

15 reverse crunches

12 of all 3

10 of all 3

8 of all 3

5 of all 3

1 mile run (slower pace)