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!

My Favorite Hair Products

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

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

The products:  

Nume curling iron: 

I bought the Tri-fect Here
with this Discount Code

Klm HairPlay: Playable texture 

Sachajuan hair oil: Buy Here

Bain De terre: shampoo and conditioner 

Serge Normant Dry Shampoo: Here

Green Juice: Is it good for me?

So You Want Free Exercises?

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

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

So push yourself, and try em' out!

Naomi demonstrating a total body TRX exercise 

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

Marc demonstrating a upper body plyo push-up exercise 

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

Cindy demonstrating a challenging upper body push-up combo 

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

Marc demonstrating a core super plank exercise 

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

Caity and Jenna demonstrating a treadmill cardio routine 

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

Cindy demonstrating a kettle bell core version of a Turkish getup 

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

Sara demonstrating a total body med ball get up

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

Marc demonstrating a leg day squat lunge combo 

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

Heather demonstrating a total body bosu walkout with squat jump 

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

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

@thea_nolan 

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

Essentials For Morning Walks In January

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

I take my walks and get prepared :) 

In my lululemon pouch:

-Sugar free ricola throat lozenges

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

- Peppermint ChapStick for my dry lips :( 

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

- A debit card, because it always have it!

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

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

 

Workout of the Day: 15 minute AMRAP

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

The workout:

5 pull ups 

10 burpees

15 shoulder press

20 box jumps 

15 minutes

As many rounds as possible! 

Healthy Chocolate Peanut Butter Cup

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

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

Ingredients:

1 scoop chocolate protein powder

Coconut milk (how much depends on thickness)

1 tbsp almond butter ( or another nut butter)

1-2 packets stevia 

2 cupcake foils 

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

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

3. Place in freezer.

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

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

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

7. Freeze for an hour, then enjoy! 

The Little Things

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

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

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

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

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

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

Spiced Banana OIAJ

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

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

Ingredients:

1/3 c oats

1/2 scoop vanilla protein 

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

1/2 mashed banana 

1 tsp cinnamon

1 tsp cashew butter(or nut butter of choice)

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

2. Let soak overnight in fridge.

3. Grab and enjoy cold for breakfast

Banana Chocolate Mug Cake

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

Banana chocolate protein mug cake 

2 tbsp chocolate protein

2 tbsp Greek yogurt

2 tbsp coconut or almond milk

2 tbsp coconut flour 

1 egg white 

1/2 banana mashed

1 tsp cocoa powder (unsweetened)

1 tsp baking soda

2 packets stevia

1.Mix all ingredients in a bowl

2.Spray a mug with nonstick spray

3.Pour mixture in to mug

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

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

Mango Curry Chicken Salad

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

Mango Curry Chicken Salad 

Ingredients:

1 chicken breast 

2 tsp curry powder

2 tsp chopped red onion

2-3 Tbsp Greek yogurt 

1/2 lime (juice)

2-3 cups mixed greens

1/2 mango chopped 

1 tbsp hemp seeds (optional)

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

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

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

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

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

6⃣EAT

Coco-Greens Smoothie

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

Coco-Greens Smoothie 

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

1 cup coconut water

1 cup coconut milk

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

2 cups baby kale (or 3 leaves)

1/2 c ice

1. Place infredients in blender

2. Blend.

3. Drink!

Best of 2013

As the clock strikes midnight we will ring in the new year. I experienced so much this year and through all the travels, challenges, and relationships I've learned that I felt more empowered this year than ever before. While juggling all these things I realized my life has never had such a healthy and happy balance. There has never been a point in my life like there is right now. 

In 2013 I began to feel comfortable and more confident at work. I worked my butt off and got a few promotions. I became extremely involved and almost overly committed to my job in the start of 2013. Over the year I realized how to set boundaries, how to pull back, and still be a hard working go-getter.

In 2013 I moved to San Francisco. This city is one I always pinch myself when I am out and about. Yes, I can walk to so many beautiful and historic places in just minutes. Along with moving to the city,

I sold my car and started using my feet more. 

This year I started my own little side business of personal styling. I have always been in to fashion and even started off in fashion classes while in college. I now love shopping for people and helping them feel great.

I became financially independent this year. Although I've always paid for almost everything on my own after college, my parents helped out with my cell phone bill and insurance (since my last job paid me next to nothing). This year I have cut myself off, and made more money than I have before. SF is super pricey, but I even have plenty extra to travel with. 

In 2013 I traveled as much as possible. I went to Belize, Texas, Canada, and London. I love to travel. I learn so much not only about other cultures when traveling, but what I want to incorporate from theirs in to mine. I like to sometimes live like today was your last, what would you do? Where would you go?

This year was also tough at times. We lost my grandfather to cancer in October. My papa was summed up  in one word JOLLY. He was similey, fun, happy, and a fighter. It's been hard seeing a missing plate at the tables during the holidays, but I know he's in a better place without suffering now.

Then the first week of September we lost Anne. Anne has been my second mom since I can remember. Brittany and I have been best friends since kindergarten, so Anne has been around forever. She was the kindest, most caring, smart, and supportive woman I literally have EVER met in my life. Her death has been extremely hard on all of us. I think about her daily, but instead of crying I now am able to smile. Life is so short, I want to make sure I live everyday with a good heart and intentions.

This year has been the year of good girlfriends. I have never been so thankful. I have more girlfriends than ever, and (not to brag) but seriously they all rock. Every friend I have right now brings positivity in to my life. They are all have rock star personalities, great job, are smart, funny, and supportive. They truly have helped me feel sane this year. Our ladies cooking club has officially gone 1 year strong!

Fitness has continued to stay fun. I enjoyed a few photo shoots, working out, cooking, blogging, and this year it's been what comes easy to me. It's who I am. This is the life I lead, and I don't have to fight it. For so long people misunderstood my intentions, my goals, and what I represented. Now, I think people understand what I stand for. I will always try support, coach, and guide people to a happier healthier them. 

2013 has been quite amazing, but I know 2014 will be one for the records. I know I am destined to do big things. Time to get to work. Happy New Year everyone! 

Cheers to 2014- How to set goals and resolutions you'll stick to

My email has already started to blow up. Clients are starting to feel sluggish, stuffed, and not like themselves. Statistics show that the average person gains 2lbs during the holidays.

These last few months may have gotten you off your healthy routine, but it's never too early or late to start back up. January is the most popular time to set new goals.

New Years resolutions are extremely popular. Holidays tend to put stress on people at work (to finish the same amount of work in less time), traveling and not being in your routine, finances sometimes become tight. People tend to eat more and drink more when stressed. 

On January 1st most people set new health and fitness goals, financial goals, relationship goals, and travel goals after spending months under unbearable stress. So what should you do about it?

Take advantage of the popularity, and make your own detailed resolutions. Check in with yourself every day for the first 21 days. It takes about 21 days to create a habit. After that check in every 5 or 10. Don't lose sight of what's important to you.

When you set your resolutions:

-Be Specific: write down detailed instead of broad goals.

-Make sure the goal is Measurable: how will you know when you reached it?

-Make sure the goal is attainable:  can you personally acheive this within the given time?

-be relevant: is it worthwhile? 

-make sure it's time driven: how long are you giving yourself? 

My personal goals:

Fitness goals:

January: and will re-evaluate and alter on feb 1

M: leg day and cardio

T: cardio and yoga

W: body rock 

T: upper body 

F: rest or body rock

S:rest or body rock 

Su: long run yoga 

Run a half marathon in February.

Nutrition goals:

Drink 1 day a week

Sweets 1 day a week

Limit eating out 2 meals a week

Optional: count calories

Blog goals:

By February have a new set up 

Blog 4-6 times a week 

Start advertising more starting in January 

Look in to fashion ads and email for sponsors in February 

Career goals: 

New fun cerification by march 

Get a promotion or recognition for changing policies at work 

January: boot camps with Lindsay on Sunday 

Financial goals:

Start an account in 2 months that I can't touch for 10 years.

Start to look in to investment options and meet with someone in February.

Travel:

Save to visit 2 places this year I've never been

Visit Brittany in Austin 

Other goals:

Volunteer at least 1x a month

Seek Public speaking opportunities 

Find a community or create one of women (with Lindsay)

I'm still milling mine over, but I'm curious- what are your goals and resolutions?!

Workout of the week: Christmas Countdown

Try this total body workout almost anywhere. Take it while your traveling during the holidays and make sure you keep up your workout routine during these tempting upcoming holiday weeks. 

Total Body Workout: 8 Days Till Christmas Countdown 

8 squat jumps for height

7 burpees 

6 sit ups

5 push-ups 

4 lateral (side lunges)

3 squat jumps for distance 

2 lunge jumps

1 minute plank 

Repeat 7 more times for a total of 8 rounds

How To Be An Athlete Again: From Childhood All-Star Athlete To Chubby Adult

Growing up is awesome, right? Grown ups have more responsibility, freedom, often make more money, and are able to call the shots-, but in some way athletes have backslid a bit. Quarterbacks, to the pitchers, goalies, cheerleaders, setters, and sprinters all get out of high school and college at some point. 

In 2012 studies showed that less that 1% of high school athletes would continue their career to eventually go professional. This leaves 99% of us athletes who aren't pro in the dust. What are we supposed to do? Many of us grew up revolving our lives around practice, tournaments, games, and juggling more than one sport at a time. 

Not surprisingly, when people stop being highly committed to a sports team their activity levels decline dramatically. When your caloric burn drops significantly, and you don't change your diet you can easily pack on unwanted weight.

This oftentimes throws people for a loop in their late teens, early twenties, all the way up to mid-thirties. Even if you are a rock star athlete—or were on JV and didn't play much—you can still find a way out.

It's time to dins a new passion to commit yourself to. What have you always wanted to take up? It's extremely important to continue exercising. In my opinion (being a former collegiate athlete) it is EXTREMELY important to take up high intensity activity. 

When you find and activity you can get a killer workout doing, and at the end you're smiling in your own pool of sweat-you know it's the right hobby for you to take up. Remember you're an athlete, you have intrinsic motivation after all the years of practice. Once you find something you want to get great at, you will be consistent in doing so. You just need to find your "THING".

I highly suggest trying numerous things. Things you never knew you would be interested in. You may end up a rock-star at a sport you never imagined trying.

Workouts to take up (google to find workouts in your area)

CrossFit

Tennis

Bootcamps

Getting a personal trainer

Cycling

Group fitness classes

Weight lifting

Triathlons 

Run clubs 

Swim clubs

Flag football leagues

Bodybuilding

Hockey leagues

Softball leagues

Yoga 

Pilates

Rock Climbing

Indoor soccer leagues

Basketball leagues 

Dance classes

If you think of something else, go for it! 

You Were Born To Be Real Not To Be Perfect

The moment I first saw this quote, I had an "aha" moment. I knew I had to mill it over in my head and write about it. Reading this quote hit a chord for me. 

Why?

This quote is significant to me, because I tried to be perfect for so long. You may be thinking this is such a first world problem and It may be, but it surely is a problem we deal with frequently. 

The pressure I felt to eat the right things, say the right things, look a certain way, hang out with a certain crew, listen to certain music, enjoy the arts, be funny and personable and happy all at once was TOO MUCH. When I finally realized I was actually happy with being me (flaws and all) was the moment I realized that being real was going to make a better person. 

I started focusing on progress and not perfection. I started acknowledging my strengths instead of picking at my weaknesses. I began trying new things for fun, instead of forcing myself to like things to fit in. I found passions I never had by taking some time alone, when before I felt awkward when I was alone in quiet. My outlook has completely changed.

I wanted to post this quote so you can take some time to think about how it resonates with you. Are you obsessed with your looks? Do you work way too much so you can be rich? Do you try to please everyone?

You're real, become ok with being awesomely flawed! 

Black Friday Sales: Keep Calm & Shop Online

It's the day where people go wild and crazy over great sales. Black Friday is fun for me, but I definitely keep it more low key and do most of my holiday shopping online. I know what the great deals are, and I wanted to share with you all these coupon codes. You can save hundreds just by entering these simple codes. Now time for you to shop and get styling! 

Rachel Comey: 25% off everything with code LONGWEEKEND (my favorite item from Rachel Comey is her Mars bootie)

Shopbop: Spend $250 or more and save 15%, spend $500 or more and save 20%, spend $1,000 or more and save 25% with code BIGEVENT13.

Piperlime: 25% off sitewide & 40% off final sale with code GIFT

ASOS: 20% off everything with code GIMMIE20

Parker NY: Spend $200 or more and save 20%, spend $300 or more and save 30%, spend $400 or more save 40% with code BLACK13 (Parker has some amazing dresses and blouses)

West Elm: Spend $250 or more and save 15%, spend $500 or more and save 20%, spend $1,000 or more and save 25% with code STOCKUP. (West Elm has the best bedding and rugs)

NM last call: 40% off everything online. No code required. 

J.Crew: 30% off everything with code HOLIDAY.

Rag & Bone: 30% off winter clothing & accessories with code WINTER13 (Rag and Bone has some great jeans and jackets on sale)

Club Monaco: 30% off already reduced merchandise with code THANKS30.

Anthropologie: 20% off everything. No code required. 

East Dane: Spend $250 or more and save 15%, spend $500 or more and save 20%, spend $1,000 or more and save 25% with code BIGEVENT13.

Ellie: 25% off everything. No code required. (Fitness junkie? Time to stock up on fitness apparel)

Madewell: 25% off everything with code FEAST25. (Madewell has the best basics)

Bloomingdales: Take 25% off every $200 you spend. No code required.

Other notable sales:

Vince, Theory, Saks.

How To Avoid Thanksgiving Week Weight Gain

1. Workout Early In The Day: Things come up left and right. Parties, dinners, work functions, etc. Make sure you go out and burn your calories before you consume them!

2. Plan Ahead: If you are in for a weekend of boozing and eating, try to be good during the week! Eat tons of fruits, veggies, lean proteins, and healthy fats. It's always nice to know you have eaten great, so you have a little wiggle room for a bigger meal or two.

3. Make Your Workouts Social: A lot of people lose motivation before the holidays. It's always nice to suggest a workout, a walk/hike, or a fitness class with your friends. Grab a coffee and go for a walk instead of sitting in a wine bar.

4. Cook. Since it's colder out, we tend to want warm/hearty (higher calorie) foods. If you cook at home, you can cut the calories by not adding high calorie ingredients:
Salads: Less dressing or low-cal dressing, no cheese, no candied nuts, no chips or crutons
Soups: No cream, not a lot of oil, low sodium
Meals: High protein, lots of veggies, no cream, no butter, no cheese
TRY MY: BAKED ACORN SQUASH

5. Plan For Parties: Bring your own healthy snacks! Don't go buy a pie, make one from scratch LIKE MY RAW PUMPKIN PIE.

6. Thanksgiving Day Tips: Check out my blog post on what to do Thanksgiving Day HERE!

7. Do A Lot of Great Total Body WORKOUTS: You burn more calories when you move your whole body, at a fast pace. Time to start, here's a great Thanksgiving workout!

Giving Thanks

Man oh man. I am one lucky girl. As Thanksgiving approaches here are some things I am thankful for...

Supportive friends and family

The ability I have to live a healthy active life

The means to travel 

My career and how spoiled I am to have this job 

My apartment and its amazing location 

My clients and the joy they bring in to my life 

My coworkers positive energy

The abundance of great local organic food 

Coffee.

The power to express myself through beauty and fashion 

Having a voice that can be heard and blogged.

I could create an endless list. I am so thankful for so many things, and realized today how important it is to look at the bright side. 

What are you thankful for this holiday? 

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

Learn Something Everyday: Be Open Minded, & Make Changes

This past weekend and beginning of my week has been seriously eye opening. I have had a whole other level of awareness for how lucky I am. My friends and family seriously ROCK. I know some of the most kind, generous, uplifting, and smart women to call friends and family. I also have realized I can learn something from these amazing women EVERYDAY. Even if they are younger, work a different job, are much older, or aren't necessarily friends who have been in my life for very long. They are still important and if I stay open minded, they can help me make positive changes in my life.

When speaking to these women I have to realize. I don't know it all. I am not perfect, and it isn't always my way or the highway. We are all SO different. We come from different places, have had different relationships, and different experiences which mold us in to who we've become. This means we still much to learn about one another and in retrospect...ourselves.

I just wanted to write this quick post to let you know to always be open minded. Maybe you have some aspects in your life you struggle with that your friends can help you change. Sometimes working together, rather than you against the world will help you change or better yet help mold you in to the person you want to become.

Have the best Tuesday.

"Never allow yourself to be defined by someone else's opinion if you.."

When I read this quote today, I had to stop and think about it. It seems like a simple quote, right? In my opinion this is an extremely simple quote that is easier said than done. As I read it my eyes grew wide.

First and foremost what is an opinion?

Opinion:

a : a view, judgment, or appraisal formed in the mind about a particular matter 

b :belief stronger than impression and less strong than positive knowledge 

c : a generally held view

Most people know me as opinionated. I am passionate, and form my view on things quite fast. This being said, since I am opinionated I often am cautious of others opinions of me. I have been cautious in the past to a fault. 

First off... why do I care? 

I spent a lot of time milling this question over. I went back and fourth finally convincing myself that, "I don't care". Then a little later I realized that statement was a huge fat lie, because I DO care. I care what people think of me. As should we all... a little bit.

What I've learned is simple. 

Take people's opinions of you, but do not let those opinions define you. Whether good or bad. If someone mentions you are beautiful/smart/sexy that doesn't mean you should define yourself by those statements, but rather acknowledge them and move on. Just like if someone says quite often that you are a "Debbie Downer"; don't let negative statements define you as you may begin to see yourself in that negative light.

How to form a good opinion of yourself:

It's taken me years to truly find my sense of self. It is ever-evolving, and even now I can't say I've 100% found my identity. My opinions change daily. My taste changes, style, mood, energy, and actions. We all change relatively frequently, so make sure you stay in tune with your mind and body. By doing so you can truly find your identity; all others opinions aside. Stay positive, and just keep striving to be the person you aspire be.

Chocolate Cinnamon Chia Shake

Ok, this hit the spot. Sometimes I want to jump through my computer and make people drink or eat my recipes when they are this good! This tastes better than a chokate shake from In-n-out to me! 

Ingredients:

1 scoop Life basics vegan protein(chocolate)

1 cup Calafia farms almond milk (unsweetened)

2 dates (pitted organic)

2 tbsp chia seeds (organic and raw)

Organic cinnamon & vanilla to taste

1 cup ice.

Throw everything in to a blender and enjoy!!

Fun fact: chia seeds have lots of fiber, omega fatty acids, calcium, antioxidants and even protein!