Workout Of The Day: Booty Kicker/Leg Workout

 Do you need to tone your booty, and burn a ton of calories? Try this workout, and I promise you will feel like you got a BOOTY KICK.

Start with Exercise A, then immediately jump in to Exercise B. Finish 3 rounds, before moving on to the next set of exercises.

A)15 Leg press

B) 30 mountain climbers

A) 15 Step ups (each leg)

B) 15 Box jumps

 A)15 Ball Curls

B) 25 sit ups

A)20 Squats

B) 10 Curtsey lunge (each leg)

Mike Byerly Photography
MUA: Amanda Kroon
Clothing: Lorna Jane

Refreshing Basil Lime Cocktail

The weather is nice out, so why not cool down with a refreshing spring/summer cocktail! Try this out and you won't be disappointed! 

Ingredients:

1 cup basil

5-6 limes juiced 

1/3 cup stevia 

1 cup pellegrino

*optional add vodka*

Blend ingredients in Vitamix with ice! 

Restaurant Review: Boxing Room

I haven't done one of these reviews in a while, so here it goes! 

When I go out to eat, I want it to be worth it. Meaning, I want the food to be knock my socks off amazing and delicious! My friend Kate and I went to a dinner spot in Hayes Valley this past weekend called Boxing Room and were delightedly surprised! 

The service was great, and the food was unlike anything I have tried before! This Louisiana style food in a finer dining restaurant is the perfect mix between hipster and chic. 

The menu had quite a variety, and we were hungry girls ready to treat ourselves after an uber hard week of double days in the gym.

We ordered the Sep Sauvignon Blanc to start. This wine was DELICIOUS and I HIGHLY recommend it! We also ordered starters

Boiled Cajun peanuts (delicious) &

Fried green tomatoes with shrimp marmalade. Wowza were these delicious! 

I ordered the trout which came with turnips, artichoke, a carrot purée, and an olive tapenade. 

Kate got the steak which was dressed in a jalapeño mint chutney (sort of thing).

We were so pleased we couldn't help but  immediately write a positive yelp review! 

If you are looking for something a bit different, and something for a night off of eating too clean.. Try this! 

Workout of The DAY: Cardio Sprints

I have been doing less and less long cardio sessions, and replacing them with intervals or sprints. Studies show that intervals burn more calories in less time, and also help maintain muscle. SIGN ME UP!

 

Here is workout you can modify for your gym! Try it out, and tell me what you think

 

3 minutes elliptical MODERATE pace

1 minute rower FAST pace

Repeat 4 more times (total 20 minutes)

Photo credits: Mike Byerly Photography, MUA: Amanda Kroon, Outfit: Lorna Jane

Clean Eating Is The New Black

I said this earlier today, and I believe it to be true. I've noticed over the years I have had this blog that more and more people are wanting to feel better, look better, or just eat better. THANK GOD.

You see, once you eat really clean (unprocessed, homemade, fresh, organic, healthy) foods, it's hard to stop. You can have those days off, vacations, and treat meals all you want; I promise you will want to go right back to eating healthy. I have taken days off and end up feeling lazy, tired, and moody. Once I get back on track, things change after a day or so. 

Time to change up some of your bad habits, and make the healthier choice. The good thing is that now Clean eating is the new black!

Shot Of Nutrition

Thanks to a friend Sophia I have been enjoying a delicious shot of wheat grass mixed with some yummy coconut water.

Ingredients:
Wheat grass
Coocnut- Coconut water

1. In juicer, juice wheatgrass.
2. Cut open coconut (or buy one already cut)... If you are in a hurry you can use cold coconut water.
3. In a cup mix one shot of wheatgrass with one shot of coconut water


Why should I drink this?

Wheat grass:
Increases red blood-cell count and lowers blood pressure. 
Is a powerful detoxifier, and liver and blood protector.
Helps your bodys alkalinity - helps keep pH levels balanced 
Good for skin

Coconut water:
Electrolytes
Potassium
Enzymes help in the digestion and metabolism.

Look of the day: Vests and Maxi's

I have been loving jean lately (I'm all about the 90's) so I got this super cheap and cute vest to go with just about everything this spring. I decided to match it up with a super simple crop top, and flowy maxi skirt. What do you think?

Jean vest: Nordstrom BP Rubbish
Crop top: American Apparel
Maxi skirt: On sale from Marshalls

How would I accessorize?

Option 1:
Gold simple flats, and a few gold bangles.
A tan or beige small purse or clutch
Wavy hairdo

Option 2:
Summery Wedges
Big bright earrings
A side bang braid

Option 3:
Toms shoes (off white, peach, or crazy colored)
A little backpack
A cute off to the side pony

If You Don't Do YOU, You Can't Help Others

I have to admit to y'all (I just got back from Texas and Y'all seems appropriate) that I have learned this the hard way. If you don't do you, you can't help others. Not only can you not help others, there's a good chance you cannot be the best friend, spouse, co-worker, or partner.

A lot of my work (both professional and personal) has to do with me trying to help people. It may be as small as teaching someone a new workout, how to make better eating choices, or be the person they have to lean on so they can get ready to make changes. I love my job, and I think I am really darn good at it.

I have just realized though, I am just like everyone else. I am not "all-knowing", nor do I "have it all", and no it sure doesn't come easy. I am going to tell you right now, I GET OVERWHELMED TOO!

This past week I got extremely overwhelmed with work, clients, friends, and family. I put everyone's needs first before my own. I wasn't happy with my week, so the people around me only got a percent of the little energy I had. My conclusion after this week is... I have to put myself first before others.

It sounds selfish; right? Well I have found out that if I don't do me, I really suck at moving in a positive direction in all the other aspects of my life. My "me" time recharges me, energizes me, makes me happy, and seriously keeps me sane.

I encourage all of you to DO YOU, don't be afraid to take a step back and realize you are human and need some time for you.

My ways to recharge:
Sleep (physical, mental)
Workout (physical)
Do yoga (more spiritual)
Sing or blog (spiritual)
Read (educational)
Cook (seems spiritual and a bit social)
Watch trash tv ( I don't know what it is but I sure do enjoy it from time to time)


What helps you recharge? Try doing some things on your list this week, and let me know how you feel after!

Thea's Take On Raw Vegan Lasagna

I never realized (until I made this recipe) that HOT DANG am I good at this preparing meals thing:) I seriously felt so amazing cooking this weekend, and back in my element. The results.... This amazing raw vegan lasagna.

This delicious lasagna is layered with fresh Raw veggies from the farmers market, and has 3 different sauces; marinara, pesto, and cashew cheese. All brought together to create a flavorful and delicious (and of course nutritious) meal.

Ingredients:
2 large zucchini
2 yellow squash
2 large portobello mushrooms
2-3 medium- large tomatoes
1 bunch basil
1 bunch parsley
5-6 large medjool dates
5-6 strips of sun dried tomato (sulfate free)
1 head of garlic
1 lemon
1 c. Raw cashews
1 c. Raw pine-nuts
1/2 cup water
Cayenne pepper
Himilayan Sea Salt
pepper
Paprika


Utensils:
Vitamix
Measuring cup
Big (deep) lasagna dish

A) First we are going to make the cashew "cheeze"
1. Measure 1 1/2 c of raw cashews and pour in to Vitamix.
2. Add 1/2 cup water
3. Add juice of 1/2 lemon
4. Add 2 garlic cloves
5. Add 2 tsp. cayenne pepper
6. Add a few pitches of sea salt and pepper
7.Blend on low, then on high until creamy.
8. Pour in a small bowl and place to the side.

B) Secondly, we will (in a clean Vitamix) make our marinara sauce
1. Throw in the Vitamix 2-3 tomatoes
2. Add in 5-6 sundried tomatoes.
3. Pit, then place in 5-6 mejool dates.
4. Place 2 garlic cloves
5. Add in 1 bunch parsley
6. Add in salt and pepper to taste.
7. Blend in Vitamix on low then high until thick and smooth.
8. Pour in a small bowl and place to the side.

C) Next, we are making the pesto sauce in a clean Vitamix.

1. Place in 1 c. raw organic pine nuts
2. Add in 1 bunch basil and 1/2 bunch of parsley
3. Add in Juice of 1/2 a lemon
4. Add in 3-4 Cloves garlic
5. (optional) 2 tbsp. cold pressed Extra Virgin Olive Oil (you can substitute 1/2 a zucchini)
6. Add some paprika and salt and pepper to taste
7. Pour in to a bowl and place to the side.


NOW IT'S TIME TO MAKE THE LASAGNA

1. Thinly slice 1-2 zucchini long ways.
2. Lay zucchini slices along lasagna pan, covering as much of the pan as you can.
3. Lay a bunch of basil on top of the zucchini to close the holes.
4. Pour over your 1st layer (one of your 3 sauces). I chose the marinara.
5. Cut your squash long ways in thin strips.
6. Place your thin strips of squash long ways on top of your sauce.
7. Pour your next layer of sauce on top of the squash. I chose to spread on my pesto.
8. Cut your portobello long ways (so the mushroom stays wide) in to thin strips.
9. Place mushrooms on top of sauce, covering the sauce completely.
10. On top of the mushrooms, spread your last layer of sauce. (I chose my cashew "cheeze")
11. Cut in to thick slices, serve on a plate and enjoy!

Vegan or not, this recipe is absolutely yummy!

Spring Fashion: In The Texas Heat

I am headed to Austin and can't wait to wear some of my cute spring outfits! The weather should be nice and warm, so I'm going for something sort of edgy and easy to throw together.

Don't be afraid to take chances on something you usually wouldn't wear, that's most often when people notice your outfit and give you compliments!

Jean vest: Nordstrom BP
Tank top: Wildfox couture
Shorts: Levi's from LF

Workout Of the Day: Got Hops?

Last night I did some cardio, and finished up my workout with this kicker. Try it out!

3 Rounds
15 Box Jumps
30 Double Unders
Immediately followed by...
2 Rounds
10 Burpee Box Jumps
30 Double unders

Have fun!

Look of the day: White & Dreamy

It's still warm out! What are you going to wear over the next few beautiful weekends? I threw this outfit together, and it was a hit!

1. Kimono blouse: Myne
2. Crop top: American Apparel
3. Vintage Levi short: LF

Accessorize with:

Option 1: strappy sandals, cute sunglasses, and a slangy purse and you're set!

Option 2: Flat tennies, tons of rings, and a big hat

Option 3: booties, tons of necklaces/bracelets/rings, and a ballet bun

Motivation Monday: Get In The Groove Again

Are you coming off a weekend of junk food and drinks? Don't worry!! Life is about forgiving yourself and moving on, so time to dial in and make it a great week!
Motivation Monday to me means a great great workout, centering my goals for the week, and eating right! Today it's time to do you!

1. Get a workout in: Whether it be a run, a new group fitness class, a long walk, yoga, a bike ride, or even a weight lifting session.

2. What do you want to accomplish this week? Make a list! Start with workouts, then meals, then house work, then outside stuff, and finally work to:do's.

3. Get to cooking or prepping. Plan out what healthy meals you are going to ear, and prepare them! Do you have to have a meal out? Look at the menu online beforehand and choose!

Happy motivation Monday! Rock this week:)

Spring Fashion: Sunny Weekend Look

Lately I have been getting more requests for posts on what clothes I'm wearing, Makeup I'm wearing, where I get my hair done, along with the normal health and fitness questions I love to get.

It's time to start incorporating beauty and fashion in to my blogging.

Here's a great outfit for a nice sunny day out! Lately hats have been my thing, so why not go for a big floppy one! I chose this tank, because I love the sporty neckline. The shorts are super casual, but with the little heeled sandal it all comes together nicely!

Hat: Urban Outfitters
Tank: Free People
Shorts: Vintage Levi's
Sandals: Jeffery Campbell for Free People

How to accessorize:

Option 1: Throw on a chunky necklace or statement ring, part your hair down the middle with loose waves

Option 2: Wear too many bangles, a pop of pink lipstick, and a brushed back loose low pony

Option 3: just wear a very dainty ring or bracelet(no statement pieces), do a winged liner, a nude lip, and Part your hair to the side down and straight

Heat It Up With Hot Yoga: Everything you need to know!

I have been practicing Hot Yoga for about 4 years. I don't claim to be a yogi, but I do really enjoy going to yoga once or twice a week when my body is feeling like it needs some more attention. The workouts I typically do at the gym are very high intensity, heavy weights, and taxing on my body. It is important I don't over train or injure myself, so when I feel tight or tired I hit up a yoga class, hot yoga in particular.

What is hot yoga?
Hot yoga can refer to any yoga class done in a heated room. The room is usually maintained at a temperature of 95-100 degrees F . I enjoy these classes in comparison to Bikram, because each instructor gets to create their own flow. Bikram classes, on the other hand, will ALWAYS be the same series of poses wherever you practice (even if you go to a class on the opposite side of the world).

Why is it good?
- YOU SWEAT MORE- meaning your body is speeding up it's ability to detoxify! The additional heat and increased body temperature encourage toxins to be released via the sweat and active/deep breathing exhalations. The sweat is good!!
- YOU BURN 30% MORE CALORIES- heated yoga classes are shown to burn up to 1,000 calories per session. The heat improves circulation and metabolism and strengthens the cardiovascular system.
- IT'S AEROBIC EXERCISE- The heat & humidity of the environment create a much higher oxygen demand from the body than in a normal room. The requirement for more oxygen forces the lungs to expand to a greater capacity to hold more oxygen, meaning your working your cardiovascular system moreso.
- YOU GET A DEEPER STRETCH- When the room is heated, your muscles loosen up a bit faster. You are able to get a deeper stretch during the series of poses when the room is heated. Be careful to not push it too hard!

How to I arrive to the studio?
- Try not to eat an hour and a half before, you want the blood to flow to your muscles not your stomach
- Arrive a bit early to check in, lay out your mat, etc.
- A yoga mat, hot yoga or regular (if you have a regular you will need to bring a big towel to lay over your mat)
- A water bottle
- A smaller towel (sweat towel)
- Tight athletic clothes (loose clothes soak up the sweat, and tend to droop)

Thea's Choco-PB-nana Shake

This is heaven in a cup, and isn't even a cheat meal!

Ingredients:
1/2 banana
1 scoop choc protein
1 tbsp cacao
1 c almond milk
1 tbsp peanut butter
1 c ice

HEAVEN, and under 300 calories!!

Chunky Monkey Shake or Ice Cream

I've done it again!

I made something that I can't even believe tastes so good. One of those drinks you take a sip of, and then it's gone, and you have a shake mustache.

Today, I made a little blend of heaven.

Chunky Monkey Shake

1 scoop lifetime protein (chocolate)
1 frozen banana
1 tbsp. cacao powder
1 tbsp. undated almond butter (or any other nut butter)
1 cup unsweetened almond milk
1 cup ice

1. In a blender add all ingredients.
2. Blend until smooth.
3. Drink up!

Middle School Lecture Today: Do What You Love

After spending the afternoon lecturing an 8th grade leadership class, I left feeling fulfilled. As I prepared for my lecture I knew what I wanted to talk about, and went in with nerves.
My nerves turned in to enthusiasm as I saw how interested the class became!

What we chatted about:
-What was I like in 8th grade, and why these kids should stay focused on the bigger picture (rather than drama & dating, find their passion and explore it)
-What I did in high school to get me to college (followed my passion and didn't focus on much other than friends, fun, and a lot of sports)
-How my passion grew during college and turned in to this blog. Which turned in to more and more opportunities for me.
- How working 7 days a week in college paid off (finally!!!!)
- Ignoring negative nay-Sayers and continuing to pursue YOUR goals.
- Network and educate yourself by being you.
- Don't be embarrassed of your strengths (own them)
- Have fun, and it pays off. You can love what you do and make a career out of it if you believe in yourself and work your butt off!

I had so much fun and hope to public speak more often!

My Favorite Snacks Lately

I am a health nut, and may or may not in some peoples eyes be "obsessed" with eating healthy. To be honest, it doesn't bother me nearly as much as it used to.

It doesn't bother me as much now, because I know I get to eat DELICIOUS fresh/organic/flavorful foods everyday! I do this by choice knowing when I eat bad I don't feel as energized, happy, or confident.

So what are my favorite healthy on the go snacks lately?

Dales raw protein bars:
Mint chocolate chip
Graham cracker
Vanilla cashew
http://dalesrawfoods.com/cmd.php?af=1475881
Great raw, vegan, gluten-free sources of plant based protein. Low carb, and great all around protein bar! Did I mention they are delicious?

Life Time Protein Powder:
Chocolate (it tastes like pudding to me!!)
Tasty, vegan protein powder that doesn't taste like chalk!!!

Dry Roasted Edamame:
Good source of phytoestrogens

Artisana Raw Cashew Butter: Rich in B vitamins, protein, iron, potassium, zinc, and healthy fatty acids! I put it in dressings, shakes, or spread it on rice cakes with cinnamon

Raw Walnuts: A great source of Omega-3'a

Adventure Is My Way of Learning

I am always trying to learn more whether it be from people, cultures, experiences, journeys, books, etc. The more I venture out, the more I learn. I love learning about myself and as I evolve I learn what direction I want my life to go.
By taking on new things and really putting myself in uncomfortable situations I think I've grown a great deal. For instance, going away without my family to college was scary. I was financially dependent on my parents. Although I thought at 18 I was a grown up, I was rudely awakened with a reality check in college. Going through a mini identity crisis at 18 is normal; some float others sink. I made sure to get my act together, get motivated, and figure out my life. Without the adventure of moving away, I may still had been dependent on my parents today.
By taking a chance on my passion for health and fitness and creating a blog like this, opens me up for a lot of ridicule. People have hurt my feelings by certain negative comments, but I wouldn't be where I am today without hearing them. I wouldn't have pushed harder for my blog which led to my job now.
When I got hired for my "dream job" I felt like I may not be deserving. Looking back, all the adventures I took prior led me to where I am today. Adventures teach you what you want, what you don't want, and gives you some confidence in the direction you have the choice of going.

Go on an adventure, there's no better time then now!

Own Your Decisions

I have always been envious of people who don't apologize for who they are. A few people I can think of own every decision they make, and I am working on building that quality.
This means I own my abilities and stay confident in them. I need to own up to my talents and be proud of them. I am a great worker, I am a good singer, I am a really good athlete, I am good at motivating people, and I have good style. Yep, I said it!
Also, I need to own my mistakes. When I mess up, have more to learn, flake, say something inappropriate, or can improve on something. All these things must me recognized in order for me to grow and learn from them.
When I eat junk, drink too much, or miss a workout I MUST own up to it. Instead f saying I shouldn't have eaten that, I am working on owning it. "Yes, I ate that cupcake and it was DAMN good!". Working on accepting these sorts of things and moving forward will make life much easier.
We can all learn from ourselves, and if we just own up to our actions!

Pack It & Portion It

I packed my food everyday for years. Everything weighed out, measured, and portioned to ensure I was eating exactly what was prepped for the week. I have never minded being super regimented and it doesn't bother me following a diet plan.

I am writing this post for 2 reasons:

1. When you pack and prep all your meals you are in control of everything that goes in your body. You know what's on your food, and you can trust how it is prepared. If you ever get hungry, your healthy options are ready to go. Yes, it seems like it takes more time. When you cook in bulk once or twice a week it takes a few hours, but it also saves tons of trips in the car running to a restaurant to grab a quick bite.

2. You don't have to weigh and measure your food ( I don't need to that often because I am now good at eyeballing portions). If it seems crazy to you, then simply familiarize yourself with what 4 oz should look like or what a cup of veggies would be. I promise you will eat more mindfully.

I hope the whole food scale weigh and measure thing doesn't scare you, and you give it a shot!

Photoshoot

As some of you may have noticed I have been posting tons of behind the scenes instagram and Facebook pictures. I am working on a project for my blog that I will share for you once it's ready! I think you'll all like it! For now, I leave you with some behind the scenes shots.

Big thanks to Mike Byerly Photography and Amanda Kroon MUA.

All my clothes are Lorna Jane and can be found here: comfy, cute, and colorful!

Protein Bars: What To Look For

We all love a quick and easy to grab snack when we are busy. The advertising agencies have done an amazing job of filling our magazines and gyms with photos of delicious looking chocolatey caramel goodness. Are these really going to make us more toned, lean, and strong?

When picking out a good protein bar I look at a few things:

1. Ingredients: If I can't pronounce it I shouldn't be eating it; it was most likely created in a science lab.
2. Grams of protein: If there are less than 15 grams of protein in the bar, I usually pass it up. It's not really that great of a source!
3. When it was made: If the bar has been sitting on a shelf for months/years I don't want it. I want fresh, and real food.
4. Sugar and saturated fats: If there is tons of sugar and saturated fats, you might as well grab a snickers bar pre or post workout.

So what do I do?

Check these out. This is the only bar I have found and been impressed with. It's raw, vegan, gluten free, paleo, fresh, and DELICIOUS! Dale's Raw Protein Bars are always stocked in my house!

International Women's Day: Confidence: My Battle

Since I was a child, I have been super outspoken. My family tells me I would walk up to strangers and immediately ask "What your name, where you live?". As I've grown up that confidence comes in ebbs and flows. I have hit high points and low. My self-esteem has taken quite a few hits when I allow what other people say about me affect me.

How I deal with things now is much different. I am who I am, and I do not apologize for it. Don't read in to that statement too much and immediately think I am cocky or arrogant. I am always learning, always trying to better myself , and I have MUCH to learn.

I am writing this post for two reasons. I am inspired by the many strong and confident women I surround myself with. My family and friends are absolutely amazing (I am so lucky), but I also run in to so so so many women who lack confidence.

We all are great at certain things, and we have to pat ourselves on the back for our strengths. We have to own our weaknesses and work on them, but not let those weaknesses downplay our strengths.

Today, I am inspired by women. Thank you for being so dynamic and crazy, I live meeting and learning from you all.

Happy International Women's Day!

Thea's Skinny St. Patty's Day Spritzer

Skinny St. Patty's Day Spritzer

It's time to party! You can definitely go out this St. Patrick's Day to have some drinks, and keep it low-cal. Why not have some people over and start it off by serving this delicious Skinny Spritzer. It is festive and delicious!

Ingredients:

• Green food coloring
• 1 chilled 750ml bottle of dry white wine $
• 1 liter chilled lime-flavored diet soda
• Fresh Lime 

Directions:

1. Bring out wine glasses.

3. Slice lime.

3. Pour lime flavored diet soda in to glass, fill half way.

4. Place 1 drop of green food coloring into each glass.

5. Divide 1 chilled 750ml bottle of dry white wine among glasses.

6. Add lime.

7. Serve! I liked to add some cute napkins to keep things extra Irish :)

Nutrition Facts:
TOTAL Calories: 605 Carbs: 20 Fat: 0 Sugar: 5 Fiber:0
Calories Per glass: 76 Carbs per glass: 2.5 Fat:0 Sugar:0.6 Fiber:0

Pumpkin Paleo Protein Pancake

My friend Kate makes a mean protein pancake. I tried to replicate her deliciousness and I seriously fell in love! This is amazing

Pumpkin Paleo Protein Pancake
6 egg whites
1/4 C. Canned pumpkin (not pumpkin pie)
1 Tbsp. coconut flour
1 Tbsp. ground flaxseed meal
1 Tbsp. cinnamon
1 Tbsp. coconut butter (Artisana)

1. In a medium bowl mix with an electric mixer (or in my case a fork) egg whites, pumpkin , coconut flour, flaxseed meal, cinnamon)
2. Spray frying pan with non stick spray.
3. Pour mixture on pan at medium heat.
4. Flip pancake when it starts to bubble.
5. The pancake will fluff up when ready.
6. Top pancake with 1 tbsp. coconut butter.
7. Dig in!

How I Motivate: Fake It Till You Make It

I am often asked, "how do you stay motivated?" and "how do you make sure you eat healthy?". I have thought a bit about it, and I just fake it till I make it!

You may wonder what the heck that means... Let me explain!

- I know eating cookies and milkshakes won't give me a flat stomach: Instead of never allowing treat meals, I allow them every now and then. I see temptations daily, and know they will be there the next day and the next. I can talk myself in to knowing I won't miss them and they are always there.

- I read up: If I need an extra boost in the gym, I grab one of my favorite magazines and look for some new moves to incorporate!

- Keep my goals around: sometimes I have a list, sometimes photos, or set daily phone reminders to keep me focused. If I know my low of the day is 3pm, I set a reminder to GET UP or TAKE A WALk.

- Cook new and different foods: When chicken and veggies is boring and you feel like there is no way to stick to your diet, switch up the flavors! One night may be Mexican spiced, one night indian spiced, another Italian, or my favorite Hawaiian (pineapple relish).

- Make clean treats: You can stay on your plan, motivated, and reaching your goals with sweet treats. Check out my posts for some ideas on 100% clean treats!

I hope you know you can reach every goal you set! The motivation is in there, you just need to find it!

Bike To Fit

Tired of the same old cardio routine at the gym? Do you usually run, or do the elliptical? Don't be scared of the bike! Try this for a semi-quick, yet effective bike workout!

Bike To Fit (ON A SPIN BIKE)

Bike 5 minutes at an easy/moderate speed with light resistance

1. Bike 1 minute with the resistance cranked up
2. Bike 1 minute FAST with the resistance light
3. Bike 2 minutes slow with the resistance light
Repeat 10 times for a 35 minute cardio workout

You Are What You Believe You Are.

Fat! Ugly! Tired! Stupid! Too old! Could lose some weight! Should really get a better job!

These are things that many of us tell ourselves when we look in the mirror. Well, I'm going to tell you I have a feeling you're right.

You are what you think you are. If you start believing in yourself and your abilities HUGE opportunities will come about. You may be an overall happier/more confident person, may be a better friend, may have the confidence to try something new. You will never know what's on the other side until you believe you can change.

Look in that mirror tonight and boost your own confidence. You don't need people to do it for you. If you have nice plump lips, own them! If you have curly hair, rock it! If you are super good with crunching numbers, don't be shy to tell people!

You are what you believe you are, and until you are ready to tell yourself you are AWESOME I won't believe you!

Simply Sweet Nails

I love a cute and classy nail look. Something different that catches the eye without being too crazy and over the top where it's too loud to wear to work.

The one nail a different color thing is in, so I went for one nail glittered. I went with a neutral glitter rather than gold or silver this time to make it even more subtle.

The colors I used are called bubble bath and champagne.

Raw Zucchini Pasta with Raw Pesto

I am going to a dinner party tonight, and the theme is Italian. I thought I would try making something new, and fresh for my dish. Raw zuchinni pasta with pesto sauce comin' right up!

Ingredients:
6 organic zucchini
1.5 c. raw organic pine nuts
1 bunch basil
1 cup parsley
Juice of 1/2 a lemon
6 Cloves garlic
2 tbsp. cold pressed Extra Virgin Olive Oil
Salt to taste
Paprika to taste

1.Wash all veggies.
2. Use a potato peeler, julienne peeler,  or spiralizer (if you have it) to slice the zuchhini.
3. Place zucchini aside in a medium size bowl.
4. In a vitamix blend all other ingredients to make pesto.

5. Pour pesto on top of zucchini.
6. Serve.

This is probably one of my favorite recipes I have made thus far. ENJOY IT!

Upper Body Circuit

Don't know what to do at the gym today? Try this awesome upper body circuit, try to take very little rest and see how many rounds you get in!

10 shoulder press
5 pushups
10 bicep curls
5 pushups
10 tricep extensions
5 pushups
10 plank & row (each arm)
5 pushups
10 Pullups
5 pushups

Repeat up to 5x

Tea Time

My sweet tooth hits me in the evening, tonight I decided to kick it with a 5-calorie treat.

1c boiling water
1 tea bag (cinnamon, vanilla, dolce)
2 tbsp. unsweetened almond milk
1 packet stevia

Lean Tuesday

I am not judging anyone who wants to go all out this Fat Tuesday, but I will be going all lean and green today. Don't judge me either! :)

I have been slowly getting a bit more serious with my training, and diet over the last few weeks. I am super motivated, so I decided to just stick with my plan this Fat Tuesday.

Meal 1: Lettuce, tomato, onion, turkey patty
Meal 2: HUGE salad, veggies on veggies on veggies, and organic grilled chicken with lemon juice
Meal 3: Dales bar
Workout: Chest, and arms
Planned Meal 4: Protein shake with fruit!

Happy Lean Tuesday! There's no better time then now to start getting serious!

Sunday Runday

Get out today and try this run workout! You may need a stopwatch!

Run 2 min
Sprint 30 sec
Run 1 min
Sprint 30 sec
Jog 1 min

Repeat for 3 mile loop

Got Milk?

I grew up drinking milk. Lots of it; I think my parents laughed at how many gallons we would go through each week. It's healthy right? Strong bones, good skin, long hair, it helps us grow taller, helps strong brain function. All the famous stars are in the milk ads, so that means they must drink it too! I never even thought twice when drinking a glass, until lately.

Besides the fact that cows are often treated horribly, injected with hormones, and kept in tight quarters (that's for another post later on) I want to touch on the health benefits or lack there of.

-Milk is supposed to provide us calcium for strong bones.
Think about it, cows have big strong bones, not from drinking milk!! Calcium can be found in vegetables, almond milk, beans, nuts, seeds, and herbs.
- It has protein.
You can get protein from meat itself, legumes, nuts & seeds, grains, vegetables, my favorite protein powder
RISKS: 
- Bacteria
- Lactose intolerance
- Cancer
- Pus/ flem
- Diabetes
- Crohn's disease
- Asthma
- Pollution
- Liver disease

Thought of the Day: What does healthy mean to you?

Over the last few years I have continued to learn, grow, and mature. My definition of health changes constantly, and depending on my goals will continue to change. What does healthy mean to you? To me healthy is looking and feeling good, and I think a few things make me feel healthy.

1.Having enough energy to do whatever I want, whenever I want. If I were asked to go on a hike, I don't want to second guess my ability of getting up the hill.

2. Feeling confident in my skin/clothes. I want to look in the mirror and see something I am proud of. I know I am not perfect, but no one is. Zipping up my jeans and fitting in them is important to me.

3. Having strong muscles. I love feeling toned and strong, because I feel like I can do more when I am stronger. I can try workouts I wouldn't be able to do if I didn't have muscle, and I don't think I ever see myself as too weak to do or try something.

4. Cooking the foods I like. Health to me is spending quality time preparing nutritious meal, and being able to use my creativity to create clean yummy recipes.

5. Being sharp. I like having the energy I do when I am taking care of my body, but being able to think on my toes is very important. I get more done throughout the day, which means I have time to take on more things, and accomplish them faster.

6. Laughing and smiling. People who are healthy and take care of themselves are ultimately happier. I love when people compliment me on how much fun I seem to be having, that tells me it's truly radiant when I am smiley.

7. Being personable. I flock to people who are healthy, not because I think they are healthy and I want to be friends with them for that reason. People who take care of their health are easy to be around. Oftentimes I find they are easier to open up to and in turn be happy for you.


What does healthy mean to you?

Workout of the Day: Thea's Hump Day Booty Workout

Happy Hump Day! It's Wednesday, and people call this day hump day when they hit the mid-week blues. The gym seems to have far less people coming in and people hit the snooze button. Let's beat the statistics and get our booties in the gym this hump day.

Thea's Hump Day Booty Workout:

Start with exercise A, followed immediately by exercise b. Then repeat circuit.

a)3x 15 Bridges (lifting hips off ground)
b)3x 12 glute kickback

a) 3x15 leg press (with feet at a narrow stance)
b) 30 second wall squat

a) 3x 15 reverse plie lunge
b)3x 15 pop squats

a) 3x15 swiss ball hamstring curl
b) 30 mountain climbers

I hope this works your booty, like it did mine.

Sweet Heaven: RAW 4 ingredient dessert

Ingredients:
1 frozen banana
1 c. Unsweetened almond milk
2 Dates
1 tbsp. raw cacao powder

This tastes like a chocolate shake, minus the guilt!

Fit Friday Tip: When You Are Drinking

FIT FRIDAY TIP: If you are going to drink tonight, or this weekend try to limit your carb intake throughout the day. Keep fresh fruits and veggies stacked.

 

Dinner options:

Salmon, with a salad or steamed veggies, and a glass of red wine.

Chicken with black beans and guacamole, and a skinny margarita (agave).

Sashimi with a cucumber salad, and a glass of wine or sake.

Turkey wrapped burger with a side of tomato, onion, and avocado with a light beer.

 

Thea’s Health Nut Green Juice

Thea’s Health Nut Green Juice

I have been in the juice mood lately, but I have noticed that most juices (even at health food stores) are filled with fruit. There is nothing wrong with fruit, but I see them as fillers to make things super duper sweet. Instead, I made my own… and LOVED IT!

You need a juicer for this one, sorry!

1 bunch kale

2 cucumbers

1 green apple

½ handful cilantro

1 lime

Christmas Eve, Workout!

Want to join in on my family holiday tradition? My sister and I love going on a run on Christmas eve and check out all the lights. There is a place around my house called Cripps Court, where all the houses are decorated.

Now, I know wherever you live there will be houses around with lights on. Check it out, and this time instead of driving by WALK OR RUN! Just bundle up, and enjoy the company of your friend or family.

I love doing this, and really feel great when I get home. It helps get me excited to give, and open presents Christmas morning!

Motivation Monday: Weekly Goal Setting

What are you working on this week?

My personal goal is to stay focused and not drink this weekend.

Sounds silly, but there have been so many social events and work events that involve drinking lately. I enjoy drinking from time to time, but my body definitely feels sluggish after drinking.

This week no drinks for me, even with all the super bowl parties going on.. I am making it a super small goal, and decision to not drink.

Do you ever set small goals like this for yourself? If so, what are some of them; I would love to hear!

Workout of the Day:Cardio Queen

I get super bored at the gym doing just one thing for an hour. Do you feel the same way? Try this!

15 min Elliptical
15 min Stair master
15 min Crosstrainer
15min Treadmill

(on each machine every 3 minutes increase the speed, incline, or resistance)

Gym Motivation: My Music Playlist

I have been glued to my music lately, and my headphones are on 24/7. Since moving to the city, I walk everywhere or am on the bus. I have been feeling inspired while listening to good jams to create fun workouts. Especially a more recent mix.

My friend Rich Pilkington is a music producer in London, and I am pretty much obsessed with his new "Vegas Mix". This playlist is super upbeat House Music, and if you are in to house I am confident that you will like it.

If you want to hear more of his music, listen here.

Thea's Sweet & Nutty Snack Spread

Yum, yum, yum!!!!! I just made this, and had to post right away!

Ingredients:
2 Tbsp. Raw Almond Butter
2 Tbsp. Greek yogurt
1/2 Tbsp. Stevia (optional)

USES:
Spread on ezekiel bread, rice cakes, or crackers
Spread on your favorite Protein Pancake, Homemade Protein Bar, or egg whites.
Dip (dates, banana, apple slices)
Blend with protein powder!

Nail obsession: Bubble gum pink and sparkles

Loving this subtle yet stylish gel nail colors I got today!

Workout Of The Day: Upper Body Circuit

Need a killer gym circuit? Here you go!!!

2 min rower
1 min shoulder press
2 min rower
1 min pushups
2 min rower
1 min bicep curls
2 min rower
1 min pull ups

REPEAT replacing the rower with 2min jump roping

Upper Body Resistance Band Workout

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Upper Body Resistance Band Workout:

Do you travel a lot, have kids, or simply hate the gym? I have a workout that might just fit your needs, all you need is a resistance band!

10 chest press

10 rows

10 shoulder press

10 bicep curls

10 tricep extensions

10 reverse flyes

Repeat this circuit 3 times.

Ginger Sesame Kale Salad

Ginger Sesame Kale Salad

Recipe:

Ingredients:

3 cups kale ( I like to massage the kale and let it sit  covered in a bowl with a wet paper towel, don’t ask me why)

¼ cup cooked quinoa

½ cup grated cucumber ( you can dice or chop, but I like cucumber grated)

Handful of chopped almonds

½ cup apple (my fave are fuji)

Dressing:

1 tbsp. sesame oil

½ Tbsp. Braggs amino acids

1 tbsp. sesame seeds

1 tsp. dried ginger

Directions: Mix all ingredients and toss with dressing.

Workout of the day: Outdoor Run

Who wants to run? Lately, I've been getting back in to it and playing around with different ways of making running more fun. Here is one idea you can try!

*stopwatch or timer needed

Jog for 3 minutes
Sprint for 30 seconds
Jog for 2.5 minutes
Sprint for 30 seconds
Jog for 2 minutes
Sprint for 30 seconds
Jog for 1.5 minutes
Sprint for 30 seconds
Jog for 1 minute
Sprint for 30 seconds
Jog for 30 seconds
Sprint for 30 seconds

Repeat!