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)

Where To Shop: My 10 Favorite Online Shops

I used to love shopping at the mall. The busier I get, the less time I have to shop. I have become a serious master of online shopping since moving to SF. I now feel like I know all the cool online shops, that don't carry the typical department store looks.

1. Revolve Clothing: This site has EVERYTHING you can think of. I online shop here more than any site, and they also have really great sales. Make sure to sign up for their email list for a discount.

2. ShopBop: I often check ShopBop for a wide range of clothing. They have so many clothes ranging from high fashion runway pieces to cheap white tees. They have a great return policy, and it's worth signing up for their newsletter. Check out the site here.

3. Shop Van De Vort: If you like beachy, boho, bright, and patterned clothes Van De Vort has some amazing pieces. I feel like they have more wearable boho looks, so you will look chic and not like you are headed to a festival. Look at these pieces, super Cali girl.

4. Totokaelo: I usually shop Tototkaelo for amazing Fall and Winter boots/sweaters, but they often have some super nice summery styles. I like that they focus on quality, and class. These outfits are perfect for formal nights out, and are timeless.

5. Emerson Fry: I love this site. Emerson Fry is pretty small in their selection, but I have bought some of my favorite pieces in my wardrobe from their site. Check them out before your favorite items sell out.

6. Nic Del Mar: Need a bikini? Look no further. This site has EVERYTHING. I love looking at this site for some inspiration before I make a purchase. They really have the best selection I've seen yet! They also have great dresses and beachwear.

7. Soleil Blue: This is another beachy summer site. I love the styling on the site. It inspires me to put my look together before I head out on the town or to the sand!

8. Tea & Tala: This site reminds me of the Australian version of Forever 21 just cuter. Check out Tea & Tala for affordable yet stylish looks. I especially love their rompers.

9. The Birdcage Boutique: All of my favorite Australian designers are up on this site. They have great sales, and super different clothes that you would see in the US. I love shopping here for pieces no one has ever seen around the states. You also get $30 off your first purchase when you sign up with your email. WORTH IT!

10. Planet Blue: This online shop has so many cool pieces. Needing something a bit different? Check this sites variety! I especially love the boho looks on this site, they give me inspiration.

Be Beachy

All I pretty much wore on my trip to Turks & Caicos was swimwear. It was so warm, and pretty much impossible to not sweat through anything but a bikini. If you don't own a L*Space bikini you're missing out! My favorite look right for the beach is unbuttoned shorts, a bikini, a big hat, and stunnas.

My Summer Beach Essentials: 

Bikini- l*space Swimwear Chloe Wrap Top in Pebble

Shorts- One Teaspoon Trashwhore Shorts

Hat- Brixton Gia Hat

Sunnies- Oliver Peoples Ria in Tortoise

Mango Green Smoothie

I'm back from Vaca!!!! This means back to my extra healthy meals. My first stop was Project Juice, second was a long bridge walk, then my third was coffee, and I finally ended up at the grocery store.

Here's what I blended up! 

1/2 coconut water 

1/2 c unsweetened almond milk

1/2 c mango

1 scoop vega 

2 cups kale 

Ice 

Blend them up and enjoy 

Be Free

This 4th of July was different than previous. I wasn't in the country to celebrate. I am so used to extravagant over the top celebrations for the 4th. I didn't expect it to be a big day since I was in Turks & Caicos, but I was shocked to see how big the holiday was actually celebrated around the world! 

There were so many people dressed from head to toe in red white and blue. It wasn't only the Americans who were decked out. The reason? They love to be free. I asked a server at our restaurant and he said "we all rely on  America whether we like it or not". When I travel I really get to experience other cultures, but I also see how much our culture directly effects others. I am so proud to be American, we are so lucky to be free. 

Free to be whatever we want. Doctors, entrepreneurs, teachers, accountants, farmers, and anything else you can wrap your head around. We are a team. We are free to make decisions and although there are laws and rules we are so lucky to decide for ourselves what type of life we want to live.

After this holiday of fireworks, booze, and bikinis take a second to reflect on what you want to make of your freedom. Do you want to travel, own a business, or move? You have the freedom to, so don't hold yourself back from it! 

Summer Travel: Skinny Drinks

Do you have a trip planned this summer? Vacation, work, or a weekend getaway?

I love enjoying some beverages when I travel, but I just can't do tons of sugary drinks. Over time I have figured out to enjoy my favorite drinks guilt free by modifying the recipes. Here are my favorites! 

Bananas for Bananas

Blend:

Banana

Coconut rum 

Soda water

Ice

Mango Mojito

Mango muddled with mint 

Coconut rum 

Soda water

Ice

Pineapple Cooler

Blend:

Pineapple

Rum

Soda water

Ice

Skinny Margarita:

Tequila

Lime juice (tons fresh squeezed) 

Soda water 

Splash of cranberry or agave 

Vacation Workout: No Equipment Needed

I'm on vacation!! I have had a few people comment to me asking me why I workout on vacation, and my response is usually this...

"I have more time while on vacation than I ever do when I'm not on vacation. Right now I have zero meetings or schedule. Why wouldn't I workout on vacation? I really enjoy it!" 

What I've realized as a fitness professional over the years is a big percent of people who work out aren't doing it because they enjoy it. This saddens me. I wouldn't workout everyday if I hated it. I thoroughly feel amazing when I do, and that's why I won't apologize for working out while traveling or any other time. I do what makes me feel good and you should too (workout or not). 

Today's Outdoor workout:

Circuit 1

20 push-ups 

20 box jumps 

Ball court Sprint 

15 push-ups 

15 box jumps 

Ball court Sprint

10 push-ups 

10 box jumps 

Ball court Sprint

Circuit 2

20 lunges

20 sit ups 

Ball court Sprint (backwards running)

15 lunges

15 sit ups 

Ball court Sprint (backwards running)

10 lunges

10 sit ups 

Ball court Sprint (backwards running)

Circuit 3

20 air squats 

20 ice skaters 

Ball court sprint (side shuffles)

15 air squats 

15 ice skaters 

Ball court sprint (side shuffles)

10 air squats 

10 ice skaters 

Ball court sprint (side shuffles)

Circuit 4

20 leg raises 

20 mountain climbers 

Ball court sprint (squat jump there sprint back) 

15 leg raises 

15 mountain climbers 

Ball court sprint (squat jump there sprint back) 

10 leg raises 

10 mountain climbers 

Ball court sprint (squat jump there sprint back) 

If you aren't near a basketball court, you can sprint from a tree or light pole to the next and sprint back! 

Enjoy this one, and don't apologize for taking the time out of your day for a good sweat!

My water bottle and towel are fabletics, which is an awesome fitness line if you are looking for an affordable & cute workout wardrobe! 

Summertime Favorites: Vacation Essentials

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

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

 

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

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

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

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

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

Stepmill Cardio

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

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

1 minute level 6

50 steps level 20

50 steps level 6

75 steps level 20

75 steps level 6

100 steps level 20

100 steps level 6

75 steps level 20

75 steps level 6

50 steps level 20

50 steps level 6

Repeat for a total of 30 minutes 

Artisana Nut Butter Giveaway

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

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

What is the best way to eat nut butters?

- Ezekiel bread, cinnamon, & nut butter

- Blended in with your favorite green smoothie

- Stirred in to your morning oatmeal

- Sandwiched between an apple

- on some rice cakes before a workout

- topped on homemade banana ice cream 

- on some dates

HOW TO ENTER:

a Rafflecopter giveaway

Circuit time

Today's workout:

Challenge yourself with a different type of workout today! 

Run to gym

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

A.Shoulder press 

B.Squats 

C.50 meter Sprint

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

20/15/10 sit ups 

100/75/50 flutter kicks

Hurdle hops (50 meters up and back)

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

1 leg back lunge

1 leg glute bridge 

Squat jumps (50 meters)

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

Bicep curl

Tricep extension

1x Backwards run (50 meters)

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

Air squats 

Med ball slams 

15 minute cool down on a cardio machine 

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

Shut Up & Sweat

Do you have fitness goals? 

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

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

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

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

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

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

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

What's In My Makeup Bag?

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

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

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

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

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

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

My favorite summer blush is a light pink: MAC Dainty

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

Prioritize Sleep: Sleep is more important then you think

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

How much sleep do we need?

8 hours is ideal.

Does sleep effect my weight?

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

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

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

Can I recover from workouts without sleep? 

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

What else is making it hard to get 8 hours?

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

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

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

Total Body Workout: No Equipment Workout

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

50 squats

40 sit ups

30 mountain climbers 

20 jump lunges

10 pushups

Hill sprint

Repeat 2 more times (3 total)

50 flutter kicks 

40 plank jacks 

30 tricep dips 

20 glute bridges

10 squat jumps

Backwards Hill sprints (2 more times 3 total)

30 plank shoulder touches 

20 side plank hip dips (each side)

10 burpees 

Repeat 2 more times for a total of 3 rounds 

30 1 leg lunges (15 each leg)

20 reverse crunches 

10 plyo pushups 

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

1000's Workout: Partner Workout

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

LEG AND CORE WORKOUT

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

1000's workout

100 squat jumps

100 Windshield wiper leg raises

100 burpees 

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

100 bicycle crunches

100 walking lunge with kick back

100 side plank with knee to elbow crunch

100 power lunges (back lunge with a jump)

100 v-up sit ups 

100 1 leg raises

This is a fun one, enjoy! 

Lululemon Palo Alto: My Favorite Finds

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

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

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

 

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

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

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

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

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

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

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

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

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

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

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

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

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

Upper Body: Yesterday's Workout

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

Weighted rope pulls(3 rounds each arm)

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

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

Weighted Rope Sprints (5 rounds)

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

- sprint 50 meters with the rope wrapped over your shoulder

-walk backwards back pulling the rope

15 bicep curls 

15 shoulder press

50 mountain climbers

12 bicep curls 

12 shoulder press

40 mountain climbers 

10 bicep curls 

10 shoulder press

30 mountain climbers 

15 pushups 

15 burpees

12 pushups

12 burpees

10 pushups 

10 burpees

20 push press

20 sit ups

15 push press

15 sit ups 

10 push press 

10 sit ups 

5 push press 

5 sit ups 

20 power cleans 

20 sprinter sit ups 

15 power cleans 

15 sprinter sit ups

10 power cleans 

10 sprinter sit ups

5 power cleans 

5 sprinter sit ups 

20 Bent over row 

20 ball slams 

15 bent over row 

15 ball slams 

10 bent over row 

10 ball slams 

5 bent over row 

5 ball slams 

20 double unders 

20 Barbell Lying windshield wipers 

25 double unders 

15 barbell lying windshield wipers 

30 double unders 

10 barbell lying windshield wipers 

35 double unders 

5 barbell lying windshield wipers 

Let's Talk Shoes

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

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

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

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

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

***Black Shoes:

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

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

Fun Shoes:

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

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

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

How You Expend Your Energy

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

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

Let me explain.

These circles demonstrate efficient ways to distribute your energy.

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

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

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

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

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

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