Links I Love

1. I love peeking on Oxygen's website to see the workouts the post, it gives me ideas on how to incorporate new moves in to my training.

2. I joined this group BOSSBABE a while back and love listening to their new podcasts and signing up for their podcasts.

3. I check out 7x7 pretty often and since San Francisco opens and closes new stores so frequently, this site keeps me in "the know". I always know what festivals are happening, restaurants that are opening, and shops to stop by. They also cover some other towns in The Bay, so check it out!

4. If you're in to this kind of stuff, I am always checking my Horoscope online. 

5. Refinery29 has some really fun content on their site. If I want to read up on the latest gossip, learn what new makeup has been released, or even read up on feminism.. I can stop here!

6. I love fashion, and love that Revolve features new brands and looks weekly. It gives me ideas on how to style what's in my closet.

Summer Travel Workout: No equipment needed

Over the last few months I've been traveling a bit more than usual. When I'm on vacation I love to relax, but I also sometimes feel like breaking a sweat. I love finding local places to hike or explore, but if I wake up early and want to sweat a little I try to get some energy out by doing a bodyweight workout like this.

Warm up: (be sure to do a short warmup and stretch out)

Complete A,B & C then rest for 30 seconds repeat for a total of 3 times through this circuit

Circuit 1 (complete 3x)

A) 20 squats

B) 20 side lunges (10 each leg)

C) 20 glute bridges (or hip thrusts) lying on a mat 

Circuit 2 (complete 3x)

A) 15 push-ups

B) Plank with 20 shoulder taps (tap your opposite hand to opposite shoulder while keeping your hips neutral)

C) 15 burpees

Circuit 3 (complete 3x)

A) 20 walking lunges (10 each leg)

B) 20 walking plank (hold a plank walk to your left for 10 and to your right for 10)

C) 40 mountain climbers 

Circuit 4 (complete 3x)

A) 15 full sit ups 

B) 30 Russian twists

C) 15 leg raises (both legs together)

Say you have a trip planned, make 30 minutes of time for this. Maybe you don't have a trip planned, but need a short workout to do in the park or in your living room- this is perfect!

SoulCycle & Why I Don't Hate It

You may have seen over the last few weeks that I've "checked in" to SoulCycle & while it's a bit out of my normal routine, I want to chat in a bit more detail about my experience.

Let's first address the elephant in the room. $30 for a spin class is ridiculous, like really ridiculous. Now that that's been addressed we can get to the nitty gritty.

I have found over the last 8 years of being engrossed in fitness that many people who are in to fitness are the most picky and judgmental people around in regards to what kind of training is best. The people who don't love to workout hard love barre, the hippie vegans love their flow classes, skinny people who used to play sports love to run, people who hate lifting love to cycle, and gym rats love to lift. Well all these assumptions are quite close minded, and in my opinion BS. All types of people like different types of exercise for different reasons. Most people have a bit of crossover and like a few different types of workouts, but what I've come to find is that most people find that one activity they love and they do a lot of it. 

I think people love to hate SoulCycle, they love to hate Crossfit, and the list goes on.

1. Paying for workouts

I luckily don't lack the motivation to workout, but many do. Paying for a class likely ensures your commitment to showing up. Once your there, having guidance and an instructor guarantees you get more bang for your buck than just showing up to a gym and hopping on an elliptical. It's also nice to do something nice for yourself every once in a while giving back to your body. From a budget perspective, I don't mind spending the money on fitness. Fitness is the one non-negotiable for me, did you read about my musties or listen to my musties? 

2. From an exercise physiology perspective 

Many people in fitness are up in arms over the fact that SoulCycle is more choreographed and less about the actual cycle. People say it's a bit "dancey" and also way too "fake" for them. In every single class I've taken the instructors focus on proper set up, form, and let you know modifications. I also love the dancey feel, it makes the class more fun!

3. Dark rooms, loud music, too hot 

Yes. The rooms are dark, loud, and warm. I don't mind it. I think that's my favorite part. I am 100% in the zone & the music is so loud I don't have the distractions of my own head saying "I can't". It is quite warm, but this is to ensure you get warm fast and stay warm, remember the class is only 45 minutes. 

4. Not that different from other spin classes

Well, it actually is a whole lot different. I honestly don't enjoy spin nearly as much when I go to a class at Crunch or 24 hour fitness. I love the dark rooms, loud music, motivating instructors, and riding to the beat. That doesn't exist at many other spin studios. I leave here seriously pumped on life. 

5. Not something you can do everyday

True. I don't go to SoulCycle everyday. Lately, I have been going more often due to being away from home & the gym I belong to. To ensure I get my workouts in while not staying at home I have been running, doing home workouts, and going to SoulCycle. 

Not sure if this will inspire you to try a class, but I'm hoping this will open your mind to why people might take SoulCycle. If you put down your guard for a second, you mind discover something you really enjoy! 

You Think You're Fit? Try this!

I killed myself in the gym yesterday and thought I'd share what I did. Who is ready for a challenge?

Warm up:

0 incline

1 min 4.0 side shuffle

1 min 6.0 run

1 min 4.0 side shuffle

1 min 7.0 run

1 min 4.0 side shuffle

1 min 8.0 run

1 min 4.0 side shuffle

1 min 9.0 run

1 min 4.0 side shuffle

1 min 10.0 run

1 min 4.0 side shuffle

1 min 11.0 run

1 min 4.0 side shuffle

1 min 12.0 run

Workout:

CIRCUIT 1- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times

15 Sumo squats

15 Leg or Hamstring curls

30 Pop squats (good video demo here)
CIRCUIT 2- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg press (1 leg)
15 Leg press (other leg)
15 reverse lunges (1 leg)
15 reverse lunges (other leg)
30 ice skaters
CIRCUIT 3- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Dumbbell deadlifts
15 glute kickbacks (1 leg)
15 glute kickbacks (other leg)
15 squat jumps

CIRCUIT 4- complete 3 exercises then rest 60-90 seconds after all 3, then repeat 2 more times
15 Leg extensions
15 Air squats (squats without weight)
30 jump lunges

Cardio finisher:

0 incline

1 min 5.0 

1 min 6.0 run

1 min 5.0 

1 min 7.0 run

1 min 5.0

1 min 8.0 run

1 min 5.0 

1 min 9.0 run

1 min 5.0 

1 min 10.0 run

1 min 5.0 

1 min 11.0 run

1 min 5.0 

1 min 12.0 run

Outdoor No Equipment Workout

Yesterday we got a crew together to raise money for the ALC LifeCycle Ride. Here was our amazing workout.

1. Cardio

12 min AMRAP (as many rounds as possible)

10 squats 

10 pushups 

10 sit-ups 

1 hill sprint (~75 meters)

2. Strength (complete all 3 for 45 sec, next round for 35 sec, the last round for 25 sec)

A)

Pike pushup

Plank walk out with shoulder tap

Half burpee

B)

Reverse crunch

Bicycle crunch

Toe touches (legs in air)

C)

Reverse lunges 

Sumo squat

Pop squats 

3. Challenge

One partner works while the other rests

3 rounds 30 seconds each partner

A) 3 Side shuffle each direction with a full burpee 

B) plank jack with knee tuck

Have fun! 

Workout of the Day: 20 Min AMRAP

Stadium or Stair Workout

Is it a nice day out, but you don't know what to do for an outdoor workout? Need to switch up your workout? Don't have a gym membership? Time to take it to the stairs.

Stadiums or stair workouts are a great way to get in your cardio outside without just going for a long run.

Try this:
5x up every step (run)
5x up every other step (run)
2x up every other step with a glute kickback (walk)
2x up every other step both foot jump (like a squat jump)
2x up every step 1 leg hop (1x one leg 1x other leg)
2x up every step sideways (1x facing one side, 1x facing other side)

if you are feeling extra spicy, do it again!

Ready For Monday Workout

Are you planning for your crazy busy week ahead? What days have you committed to working out? Try this total body woktout to jump start your week:

.5 mile run every other minute pick up the speed by 1%

20 squats (or squat jumps)

20 pushups 

20 v-up sit ups 

.5 mile run every other minute pick up the incline by 1% 

20 lunges (or lunge jumps)

20 tricep dips (on bench or ground)

20 sit ups with a twist at the top

.25 Mile faster run EVERY minute pick up the speed by 1%

20 side lunges (each leg)

20 mountain climbers

20 plank hip dips (each side)

.25 mile run EVERY minute pick up the incline by 1%

20 sumo squats (wide stance, toes pointed out) 

20 burpees

20 plank jacks (hold a plank, jump both legs wide, then both legs back together)

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! 

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 

SF INFINITY: Best Moves for Your Butt

We joke about calling SF Infinity a "Glute Building Community," but the truth is ... that we are! The muscles we sit on all day are some of the most important and biggest muscles in your body. And who doesn't like a nice toned bum?

Here are some exercises to work on those glutes:

 

-SQUAT

 

-DEADLIFT

 

 -FRONT SQUAT

 -STEP-UPS

-SUMO SQUAT

-LUNGES

-BRIDGES

-CURTSEY LUNGE

-BOX JUMP 

Fitness Classes You MUST Try in San Francisco

Is it hard for you to get motivated to hit the gym? Sometimes you need to try something new and exciting. Add a fitness class to your weekly routine for that extra push you need to maximize calorie burn and achieve your fitness goals.

My favorite SF classes:

SF Infinity: Of course I love Infinity. Lindsay and I designed our ladies only workout community to kick you in to shape while having fun. While jamming to awesome music we warm you up then begin with 15 Minutes of cardio, followed by 15 minutes strength, and we finish with a 15 Minute challenge. After the workout we have an event planned with a local business. We partner with a variety of fitness, wellness, and health related companies to share what SF has to offer. We highly encourage our workout crew to hangout outside of Infinity, so keep reading to see which class you want to try with your new infinigirl. Click here to sign up for one of our classes.

The Pad Yoga: I die for some yoga after a week of strength training. The Pad Studios is my favorite studio in SF. I love the bright and clean vibe, and the instructors know their shit. Seriously, I leave this place not even remembering what just happened to me. I am able to workout and relax. When else does that happen? Click here to see class schedule.

Barry's Bootcamp: Finally, an ass kicking workout. SF fitness peeps are hardcore, so it's about time we get more hardcore gyms. Barry's is opening up next week. The classes are designed for maximal calorie and fat burning. Expect 30 minutes of cardio and 30 minutes of strength training. This place will also be equipt with an über healthy fuel bar to enjoy a post workout snack with your bestie. Click here to check out Barry's Bootcamp SF schedule.

BodyRok: Whenever I think Pilates, I think of not so fit girls flipping around on the floor expecting a six pack. Well this is NOTHING like what I expected. BodyRok is equipt with SPX reformers(what I see as normal reformers on crack), and some really fun instructors. I have never left a class that didn't involve weights shaking the way I was. It is super hard, but the best part about it is it's only 45 minutes. Don't worry it's plenty of time to get your butt and core work in. Sign up for a Pilates or spin class here.

SoulCycle: Ok I have to be real with you, SoulCycle is super Marina. Blonde skinny girls walking in and out all day long. Don't let it intimidate you! It is actually a really really fun workout with some even more fun music. Grab a friend and try it, because it's always better suffering with a gal pal by your side. They have tons of classes, so no excuses. Sign up here.

TRX: We are so lucky to be in such a fit city. TRX headquarters are based in SF. This means the best instructors and the toughest classes are just a short walk away from your front door. Try a TRX class for a total body workout. I love TRX classes, because you can steal moves and start adding them in to your gym routine! Check out the class schedule here.

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.

 

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!

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.

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)

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! 

Total Body Burn

Here's a great workout to help get your whole body stronger, burn a ton of calories, and lean out.

This workout hits your upper body, lower body, and core. Try it out, and tell me how you feel!

Make sure to warm up 5-15 minutes before the workout. If you have extra energy after you can cool down 5-20 minutes! Enjoy!

- Complete exercise A directly followed by exercise B (this is called a superset). After you complete your first 3 rounds, you can move on to the next bundle of exercises.

Total Body burn

A) Lat pulldown 3 rounds x15 reps

 B) 20x Plank up-downs

A) Sumo Squats 3rounds x15 reps

B)  Leg press 3rounds x15 reps

 A) Walking Lunge 3rounds x40 lunges (20 each leg)

B) 3 rounds x20 box jumps 

 A) Sit-ups 3rounds x30 reps

 B) Mountain Climbers 3rounds x50 reps