Workout: Outdoor Cardio Circuit

Ok, I killed myself today in a no equiptment outdoor workout. Today wasn't about lifing, it was about enjoying the SF sunshine and being creative with my training. I was having so much fun I really forgot how hard I was working until after I finished and had to lay in the grass for 10 minutes.

Try it out, or try out a portion of it!!!

Run to a hill nearby (I ran 1.5 miles to a park down the way)

Start at the bottom of the hill 

10 squats 

Sprint up the hill (about 100meters)

10 squat jumps

Run down the hill 

10 squats 

Run backwards up the hill

10 squat jumps 

Run down

Repeat 5 more times.. But interchange the squats(rd 1) with sit ups (rd 2) pushups (rd 3) lunges(rd 4) burpees (rd 5)

Then run to a flat area and complete 

10 inchworms 

20 walking lunges 

10 squat jumps for distance 

Complete 3 rounds

I then ran to another grassy area .5 miles away to drop my heart rate a bit and completed

10 squats 

20 side lunges(10 each leg)

30 leg raises

40 plank shoulder touches 

100 meter sprint 

Complete this circuit 5 times

I had 10 minutes to kill so I finished with 5 rounds 

10 squat jumps 

10 back lunges 

10 burpees

10 sit ups with a twist

I then jogged back.

 

Plan, Pack, & Prep For Results

Are you trying to get in the best shape of your life? Do you feel like every time you start getting on track you fall right off? Well you aren't alone. I have felt this way so many times, and have come to one simple conclusion; meal prep. 

I truly only see the results I want when I plan, pack, and prep my meals before I leave my house. I bought a cooler like this to take with me to work, and with me when I am out and about. It sounds crazy to some people, and yes it is much easier to grab pre packaged processed foods for your meals. In order to see results and see progress, you need to know what you are eating.

So what should you eat?

It all depends on your goals, and I know you want a quick answer.. There isn't one. This is why working with a registered dietician is helpful. No, you don't need to pay them tons of money every single week for the rest of your life. They will look at your current meals, and help you alter your regime to help you acheive the goals you set. On top of that, they will educate you on why you should eat what you are eating. In working with my nutrition coach MJ and R.D David I not only gained knowledge I still use today, but I gained some delicious recipes & tips.

Every time I start meal prepping, I start seeing muscle tone within 2 weeks. I'm not starving myself. I'm just cutting out things that are hidden and added to our meals when out like sauces, dressings, oils, salt, sugar, and overall too big of portions.

Try meal prepping this week, and see how you feel.

To really educate yourself, and hit your goals email David Goldman who is a registered dietician who graduated from Columbia. I have seen him work wonders on transforming bodies, and lives. Email David: dmg2140@tc.columbia.edu

My Journey: Do What Makes You Happy

This ones going to be long... 

My journey isn't a simple one, and if you want to know the deets here you go. I am going to be very candid about my fitness journey and what my next steps are going to be. 

To start, I have always been an athlete. I played numerous sports growing up and in high school played three varsity sports (volleyball, soccer, and track). I got recruited to run track in college, and I jumped at the opportunity. It wasn't until my freshmen season when I got injured that my real journey in fitness began. For the first time, nothing came easy. To clarify... When I was growing up practices were super hard, but I was just an overachiever and could push myself to crazy limits. That being said I could eat whatever I wanted. Chips, ice cream, pizza, burgers, etc. All of that ended in college. I noticed the freshman 15 turned in to the 20, and I needed to learn about proper nutrition.

I threw myself in to diet books (bad idea) and became obsessed with fitness. Now not as an athlete, but as a gym goer. I counted calories, and as I mentioned earlier I like to overachieve I made sure I did. I lost the freshman 20 and then some. I think I went a little overboard with numbers, and found myself thinking that I didn't even look fit I just looked skinny. At that point my journey took a different turn.

It isn't about being skinny, it's about being fit. I decided to strength train, and instead of calorie count I would make sure to get in my macros (protein, carbs, and fat). This is when I started my blog. I loved my workouts and clean eating. 

I then decided to step it up a notch and after a few years of clean eating I wanted to do one of the fitness competitions I was reading so much about. I was working two jobs, and training like a maniac. In preparation for my competition I cut out everything bad, worked out hours on end, and made it a priority to see results.. Which I did. I got 3rd place and felt great.

After the competition my years of meal prepping went out the door due to getting a great new job that serves food for free at work. After getting the job I maintained clean eating, but didn't weigh my food or care to anymore. I slowly started putting on weight, but didn't mind it because I was enjoying myself. Drinking on the weekends in moderation, and treating myself in moderation. For me it isn't that easy though, I'm not that lucky to just have it easy. I have to work my ass off day in and day out to get results I want.

After this trip I just got back from, I decided that I want to take my happiness back. I started last Wednesay and I am completing 9 weeks of a program. 9 weeks of meal prepping, intense workouts, no wine, no sugar, or junk. The reason is that I give a lot of myself to friends and clients everyday. I need to give myself back that same amount or even more. I want to be confident in my skin, just like everyone else strives to be. 

I am on a journey that just continues, but right now I am reeling it back in and doing it for me. If you are someone who needs an extra push, or a little motivation please look within yourself. You can do anything you put your mind to. If you need support on your journey I am here. I know I love having support on mine.

Now let's kick some major ass.

 

Benefits Of Drinking Lemon Water

Fresh lemon water is my go to drink of choice, especially after travel! I just take a 1/2 a lemon, squeeze the juice in to my water jug in the morning and refill with

fresh water throughout the day!

Benefits:

Hydrating

Lemon water is very alkalizing and helps balance pH levels 

Aids liver cleansing 

High in Calcium, potassium,& vitamin C

Helps rid visceral fat

Natural diuretic 

What To Pack: My Travel Musts

Ok. Let's be real, I'm a girl! There are some travel necessities! I am in Greece and wanted to share my top items I packed for this beachy trip.

1. Stunna shades, so I look cool

2. Dry shampoo, because who washes their hair everyday 

3. Itsy bitsy teeny weenie bikini, self explanatory  

4. Ball cap, I don't want wrinkles y'all 

5. Tinted moisture, SPF plus a little shimmer 

6. Nude sandals, because they go with everything and anything

7. A floral dress, because it's spring

8. A nude lip, you can't go wrong with

9. Gold bling, to dress up beachwear to nightwear

10. Bright Blush, to make a pop of  your tan

Travel. Be Wild. Be Free.

Being aware and recognizing which way your life is going is quite empowering. Do you know what you are good at, enjoy, get motivated, and thrive doing? Do you also know what nerves you, makes you uninspired, and slows down your progress?

Well for me I think I am really aware of all of the above. I can recognize when I need a break. When I've overdone it or just need to mix things up. This goes for all aspects in ones life.

Traveling for me brings balance I yearn for. It's not the balance that you search for and all of the sudden find. When I travel I get inspired. I see sunshine, feel joy, eat good food, chat with new people, & I spend time really soaking up all life has to offer. 

I see travel as investing in my happiness, well being, knowledge, relationships; all while getting a great tan. Travel has no limits. You create your wild life. No one writes your story but you. So what's your story going to be? 

You can get in your car and travel to a beach an hour away, you may grab a hotel in a city you've never been, pack some clothes and a tent for a camping trip. That's the best part of travel. Seriously, no rules! You don't need money, you just need an idea.

Pick a place. Share your story. Make sure it's wild and you run free! 

Switching Up Your Workout For Results

Do you go to the gym regularly? What about yoga? Do you run everyday?

When you are setting fitness goals it is important to look at the big picture. What is going to make you reach those goals. I am going to give you a few examples of goals, and common misconceptions of what it takes to reach them. I hope these will help you assess your goals, and actually make strides towards achieving them without becoming stagnant.

Why aren't you seeing the results you want?

-  Do you want to lose weight, or fat?

• Losing weight is easier than losing fat, because you can just cut calories and increase exercise. This doesn't mean you speed up your metabolism, it actually often results in the reverse. If you aren't feeding your muscles properly, you can slow down your metabolism.
• Do all sorts of exercises (don't just stick to one). Running a lot will make you a better runner, yes. Running everyday won't make you more flexible, stronger, or balanced. Look at fitness like you do food. You need a little bit of everything to complete a balanced approach.
• Nutrition is 75% of losing weight. You simply can't lose weight if you eat junk. Take a look at your diet, and start cleaning it up!

- Do you want to gain muscle?

• Gaining weight, in the form of muscle is extremely tough. When gaining weight you hit plateau's just like you do when losing.
• It's important to switch up your workout days. Your body becomes used to routine, and sometimes you need to shock your system. Do you always do legs on Monday, chest on Tuesday, etc., etc.? This week switch it up!
• Just like switching up your workout days you should switch up reps, sets, and exercises. Do you always perform 4 sets of 8 reps? Try heavier weights, or 5 sets of 6, and also hit the muscle from a different angle (instead of lat pull-downs, try a reverse grip).

- Are you bored at the gym?

• There isn't one way to reach your goal. Try new approaches to make sure things stay fun. Grab a friend and try a new class.
• Buy a new magazine to find inspiration (Muscle & fitness, Oxygen, Runners World, Yoga Journal, etc.)
• Download some new music to pump you up.
• Switch up the order of your workout to keep you on your toes and thinking.

- Do you hate gyms, or can't afford one?

• You can still reach your fitness goals! Time to do some research. What's around? 
• Park workouts, run trails, hiking trails, meetup groups, cycling clubs, swim teams, etc.
• Sometimes you have to think outside the box to keep yourself committed and engaged in this lifestyle. 

I hope you find some info in here that strikes you or inspires you. If you have any questions or need help finding your passion feel free to message me on Facebook!

Sweet, Sassy, & Sexy Spring Lip Trends

It's Spring! Bold beautiful lips with minimal face & eye makeup is SO in. I have hunted and picked my faves of the trend for you to rock this season: 

• The BRIGHT Red: NARS, Heat Wave 
  
• The PERFECT Orange: Tom Ford, Wild Ginger 
  

• PLUMP it with Purple:  MAC, Asain Flower
  

• PRETTY in Pink: MAC,Saint Germain

 

• CUTESY Peachy keen: Kevyn Aucoin, Timeless

Why Networking Is Important For Mid-Twenties

You know how people always talk about making sure you network, and to always make connections. They are talking about it for a reason. The reason most likely is that they have spent time networking & it's brought them some sort of success.

My personal opinion is you can't find true success until you network. Success, to me, isn't possible without recognizing all the steps it's taken you to reach it. No one builds a successful career without the help of others. 

What are my tips for you? 

- Get familiar with social media. Learn how to navigate Facebook, Instagram, Twitter, and LinkedIn. Use these platforms to present yourself the way you would want someone who could be your future boss to see (less ranting and drunk pictures, more positivity and passion related posts).

- Connect online to people who you look up to or inspire you. Send them a note, and make the contact. The worse that can happen is they don't respond. On the other hand, they might want to connect and chat!

- Go to events, dinners, and hangout in areas you know have people that you are interested in talking to. You don't need I go to every single event every night of the week, but pick and choose the ones worth your while. DON'T just say hi and introduce yourself. You have to exchange information (Email, Phone, or Facebook), then follow up with them within 48 hours.

- Create a funky business card. People want to remember you, and if it's plain white they are less likely to remember your personality when they see it. 

- Be open to meeting new friends when you are at the gym, coffee shops, out at dinner. You never know who they know and who they can connect you to. 

- Go in to shops, businesses, and places you want to connect with. Send them an email asking for more info, and ask if they need help with anything. If you have aspecialty they might be looking for someone just like you.

Now, get out there! Don't be nervous. Success comes when you try, try really hard! 

My 5 FAVE Trends This Spring

I am quite obsessed with Spring fashion. I feel like almost anything flies at this time of year. You can rock your fall sweaters with ripped shorts, you can wear sundresses with biker boots, and you can wear baggy jeans with heels. This Spring I have fallen in love with a few trends you might want to get in on!

1. Dainty Jewelry: I love me some gold. This wristlet is EVERYTHING. You can wear it with a fancy dress, or even shorts and a tee. Buy it here.

2.The Block Heel: This sandal is a must for spring. Earthy tones and mesh are SO in right now. Buy it here.

3. Your Signature Hat: Do you like keeping your hair a bit of a mess and low maintenance? This hat is simple, cute, and will make any spring outfit that much more awesome.
 
3. A Nude Clutch: When heading on a trip, out on the town, or just running errands, this nude clutch goes with just about everything.

4. The Perfect Nails: Bubble bath by OPI is a simple and classy color. Paint this on and you have a complete look!

Are You Running On Empty?

If you've read my blog consistently, you know I constantly talk about/promote balance. I wrote a post about my 4 things that I found are essential for my happiness. Those things are sleep, good nutrition, workouts, and "me" time. This week I realized I am human, and I do need to act on getting a balance of those 4 things.

I wake up at 5am everyday and head in to work. After work I workout, then work on my business INFINITY, make dinner, and go to bed. On the weekends I try to get in time I missed out on during the week so I pack them with friends, and fun. This doesn't leave my week much time for adequate sleep or "me" time. The last few months have been crazy busy; I can't point the finger at anyone but myself for all the work. I overextend myself. I am always available for friends, clients, and anyone who reaches out. I like being this way, but it definitely runs me down.

Yesterday I took a "personal day" from work, and I am SO glad I did. I sensed the need to get away from things that expend my energy (socializing, work, and always being "on it"), and take time to recharge. I slept in, walked with my roommate to get tea, hung out at Fort Mason, did outdoor sprints, got a salad and ate in the sun, went to the gym, made dinner, and cleaned up a bit. It was AMAZING!

The reason I am writing this post is because it's so easy to ignore your state of energy. We are told to push through; mentally & physically. Listen to your body, energy, and attitude! Take time to re-charge, because in my experience it can turn around your whole week.

5 Ways To Make Working Out Fun

I get asked all the time, "how do you workout so much, it's so boring indoors!" Simply put, you just need to find ways to enjoy your exercise. I enjoy killing myself in the gym, however, you might not. These tips will help you have fun with whatever kind of fitness you want.

1. Good music: Seriously this is KEY. It's important to have a beat pump up your adrenaline. Lately I've been bumping Beyonce and can stay at the gym forever...motivation! 

2. Cute clothes: I have fun going to the gym when I feel good. Cute workout clothes help me feel good as I workout! Also, a MUST; bright sneakers!

3. Bring a friend. Seriously I always am crackingn up with my girlfriends around, and we still get in a killer workout. It seems time flies when you're having fun! 

4. Go to a class: INFINITY, Zumba, TRX, The Pad, soulcycle.. Try them! Who knows you might find something you love and enjoy going to.

5. Switch it up: Of course it's boring when you do the same thing every week! Get a fitness magazine, search on Instagram, or google to search for new exercises to incorporate. 

Make sure you have fun with it, that's what will keep you going ! 

This Weeks Workout Playlist

I love some good tunes while I am pushing myself through a workout. I can always laugh and dance while working out, even if it's grueling as heck. This playlist is my recent favorite. It has some hip hop, rap, pop, and house music. I love keeping the beats bumping, and the volume high.

Click on the link here,and listen to my playlist while you workout.

Finally!!! A Fitness Community Designed For Women

Calling ALL Ladies!

This week is the launch of Infinity that my good friend, Lindsay Farrel, and I are starting.  We're super excited to bring together some of the most amazing women we’ve met in our local community ... all of you!  For many of you, our first interactions were through fitness and after getting to know you, we’ve taken away much more than that. 

Most of you live in San Francisco, one of the fittest cities in the U.S. where health and fitness is a large part of our lifestyle.  Even though we're surrounded by it every day, it's hard to keep up with that lifestyle unaccompanied and what better than accountability from your best girlfriends. This is what can pull you out of bed early on a Saturday morning regardless of how much wine you had the night before!  

We’re all members of this SF fitness community, and have the ability to thrive when feeling uplifted and supported.  As women, we deal with creating work life balance, relationship drama, financial stress, and body image issues (to name a few). Each one of our unique stories can be shared, and that is where we have the ability to empower one another to take on anything we set our minds to.

Many of you have brought up the idea to us about bringing together the people within this San Francisco community -- the people who we see everyday in the gym, or out and about in our neighborhoods.  Your feedback has helped us design Infinity, a high intensity outdoor workout followed by local "hangout" events to make new friends and get to know each other.  

Our launch date is Saturday, March 1^st.  We'll be holding Infinity every Saturday from 10am - 12pm, including the workout at Fort Mason and event.   This weeks hangout will be at Thrive juice bar.

Look out for more detailed information in the next email!  In that next email, expect it from:

info@sf-infinity.com

Or:

Thea Nolan – thea@sf-infinity.com    

Lindsay Farrel – lindsay@sf-infinity.com

I Don't Diet. I Just Eat According To My Goals.

After years being in to health and fitness, I have tried tons of trying different diets. I read as much as I can, and study the pros and cons. Trying these usually got me to my fitness goals, because of my extreme dedication to seeing things through. 

Though looking back, I realize one thing. It isn't that much fun to be dieting. You never get to go out to eat, drink wine with your besties, or take a break from prepping meals everyday. Now, things are different for me. I still eat clean, but I like to "live and little". I don't stress about food nearly as much as I used to, and I Eat According To My Goals. 

Your goals may be much different than mine, which means you may need to eat different than I do. If your goal is to lose 20 lbs you better start being strict. If your goal is to gain muscle, you should start consuming more calories and programming a strength training regimen. 

Don't be so hard on yourself, be real with yourself. What do you want? How are you going to get there? 

Workout Of The Week: Boulder Shoulders

This week I am feeling like bringing back my bodybuilding style workouts.  I want to share with you what I do when I take away the burpees, box jumps, and cardio. Typically, I love high intensity circuit training, but doing this sort of bodybuilding helps me build strength. Once I feel super strong, I tend to go back to circuiting my workouts to shed fat.

Here's what I did today:

(90-120 second rest between sets)
1. 5 sets X 5 reps Shoulder press (add each set, so it's HEAVY by the 5th set)
2. 4 sets X 12 reps Front Raise
3. 4 sets X 12 reps Lateral Raise
4. 3 sets X 10 reps Push Press
5. 4 sets X 12 reps Cable High Pull

Shoulder press a)

Shoulder Press B)

Lateral raises A)

 

 

Lateral Raise B)

 

 

Front Raise A)

 

 

Front Raise B

 

 

 

 

 

Barbell Press A)

Barbell Press B)

Cable High pull A)

Cable High Pull B)

Dream.

The more people I meet, the older I become, the more I realize how boundless my dreams are. People dream up creative things everyday. From interesting costume designs, entrepreneurial business plans, funny stories, or what the new "it" app might be. It's a little crazy to think about, right? 

Each of us own the power to turn our dreams in to something huge. Something beyond ourselves. Something that may one day change the world. The most mind boggling thing is... Many of us don't listen to our dreams. We doubt ourselves, quiet our thoughts, and go back to work at a job we may not even enjoy. 

The future truly belongs to the people who dream so hard and so big that there is no room for failing. They work on making their dreams come true until they succeed. That being said, they might fail a few times. They might fail more than a few times, their dreams might have to be edited or shifted. That's ok, because the beauty is in their thoughts. 

Your thoughts are so much more powerful when you BELIEVE in yourself and turn them in to actions. Take time to dream. Create your happy future. 

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!