Friday, October 31, 2014

Sneakerhead City POPULATION:ME

Lets be honest

1. Shoes always fit
2. Sneakers brighten my day

Now, I know that I have EPIC taste….especially in shoes.
Here are some of my favorites.
Don't ever feel guilty about spending money on shoes….they will be with you for quite sometime.
AND it's the first place I am looking.

BLAZERS
FLYKNIT CHUKKA

AIR MAX 90



DUNKS
AIR FORCE 1 - METALIC

 
FLYKNIT ROSHE RUN - BOMB

WHATEVER THE OCCASION THERE IS A SNEAKER FOR IT.  IF YOU RUN, TRAIN, HIKE, BIKE, WALK OR JUST GOT SOME AMAZING SWAGGER….
NIKE IS THE ONLY WAY TO GO!




Thursday, October 30, 2014

Team Work makes the DREAM WORK!

I am so thankful for my TEAM.
This group of NORTH AMERICAN 
NIKE MASTER TRAINERS
is UNREAL.
Each person brings something special/different to the table.
We all support each other and share an incredible passion for sport. 

As a TEAM we can change the world!
We promote & implement health, fitness & confidence
If you want to be successful:
BUILD A TEAM
NETWORK
REFER
ASK QUESTIONS
OFFER ADVICE
ENJOY WHAT YOU DO
& SUPPORT YOUR COMMUNITY.

This TBT is from an amazing week last week in NYC for NTC 
#KEEPITMOVING
#NIKEWOMEN

NIKE VOLT #ZOOMAGILITY

Wednesday, October 29, 2014

Exercise Challenge

Increase your endurance, flexibility & strength 
by adding 1, 30 second set of ALTERNATING FROGGERS 
to each round you do at the gym.

Keep your shoulders over your wrist, in a true plank.
Make sure you get your heals flat to the floor on the outside of each hand, on each rep.
Find a steady pace & stick to it for the full 30 second interval.

#GAMECHANGER

Let me know what your results are!

Tuesday, October 28, 2014

Ick Perfection


When did society decide that perfection via photoshop is ok to advertise as reality? The importance on visible beauty seems to trump everything we have to offer on the inside? We all have insecurities but how do we teach/learn that we can offer a lot more with our opinions, our authenticity & our spirit?

Owning a gym and/or working out is not about being perfect.  Let me clear that up right now!  Beauty is in the imperfections and the honesty of what makes us individuals   It is about being the best version of yourself.  It is about health and wellness and treating yourself with kindness. The reason I became a business owner was to help teach these ideals and promote individuality though strength in self confidence.

Why compare yourself to someone else?
SELF LOVE, if the first step to GREATNESS.

How about we show up for life,
and present to the world all that we have to offer?
Be kind
Be honest
Love
Learn
Trust
&
Share

When you are able to look at your weaknesses, you will be capable of asking for help. In asking for help, I personally, have learned how to better share my gifts with others. This lifetime is about growth. Stop wasting time trying to attain perfection,
when your authentic self is what will bring you to your purpose.  

Those that love you love EVEYTHING about you and chances are they love your imperfections the most.  Our differences are what set us apart and how we find our place in the world.  Live a life that you are proud of and educate yourself so you can show up in a clear healthy way.  

Monday, October 27, 2014

Cardio Tricks

How regularly do you change up your cardio?
The best way to keep your body from that, oh so common, plateau is variety.

It is very normal for someone to get into a groove with their cardio & then religiously visit the same elliptical or treadmill for the next decade.  Though, if results are what you are looking for, you will need to change it up. You can still frequent the treadmill, but play with the interval settings, increase your speed, something to keep your body guessing.  If you love the elliptical, do it once or twice a week for your long duration moderate cardio.  There should be different demand requests placed on your body in order to burn fat, expend calories and achieve results.  

Options for optimal results - IN THE GYM
Treadmill: incline walking (out of breath pace) long duration moderate cardio 30-45 mins
Treadmill: interval sprints 15-20 mins high intensity
Treadmill: walking with hill variations 30-45 mins
Elliptical: moderate resistance/speed long duration moderate cardio 30-45 mins
Elliptical: resistance interval settings
Elliptical: speed intervals such as a tabata workout 
Stepmill: moderate speed 20-30 mins

Options for optimal results - THE GREAT OUTDOORS
Hike 60 mins or more
Sand Sprints interval sprints 15-20 mins high intensity
Long distance bike ride 60 mins or more
Moderate Run for 45-60 mins
Dog walk (out of breath pace) 60 mins or more
Jump Rope 45-60mins
Spin class 60 mins
Stair intervals 30 mins


Options - INCORPORATE INTO WOKROUTS
NIKE TRAINING CLUB-GET LEAN 
uses plyometrics getting cardio in DURING the workout!
Download for FREE TODAY at the App Store

Fire Drill - 45 mins
Mean Machine - 45 mins
Up the Pace - 45 mins 
Unbeatable - Hope Solo 15 ins repeat 2x
Slim Effect - 30 mins

#NOEXCUSES
#CARDIOPARTY
#ALPHAVENICE

Saturday, October 25, 2014

Active Stretch vs Static Stretch

Have you every heard the phrase 
"Never stretch a cold muscle?"

Too many trainers and gym goers miss this tip......


The way to build heat in the muscle is movement.  The warm up phase of your workouts should always consist of dynamic or active stretches to, in fact, WARM UP THE BODY.  The stretching aspect of training is meant for a worked muscle, a contracted muscle that has been recruited to do work.  This comes at the end of a workout.  The breath assists in the stretch of the muscle to get you deeper and more relaxed into the static stretch that you are holding for an extended period of time.  The dynamic side of our breath is used for that temperature building phase at the beginning.  Anything that increases the heart rate will increase circulation, which caucus your breath to quicken.  Being aware of how helpful your breath is to your movements will help you gain power, longevity and control to your body.  

Warm up dynamically, train smart 
and reward your self with a good stretch 
and moment of gratitude.  
Moving consciously is a brilliant gift that should be recognized and appreciated. 

#GRATITUDE

Thursday, October 23, 2014

Partner Workouts NTC

This is from an event that I taught at 
in San Diego at The Headquarters.  
The lovely and very talented yogi, Miss Brita is helping me to demo this partner plank thumb wrestle challenge!


Having a training buddy not only makes the experience more fun, but it holds you accountable.  These workouts offer the ability to motivate you & your partner to push yourselves harder than you would on your own.  It is a much less intimidating experience if you have your friends for support.  



1. Find a partner 
2. Each week map out your workouts in advance
-Location
-Type of workout 
Is it running interval based?
Is it my ALPHA ABS workout on the NTC app 
paired with Lakey Peterson's BEACH LEGS?
Are you having a YOGA day?
- Plan a healthy meal/snack post workout 
 Could you grab a fresh juice or smoothie?
Will you make food together?
Do you go food shopping together for ideas?

Everything is easier if you have a plan & added support.  So recruit your team and LET'S GO!  Start your healthy habits now so you begin the NEW YEAR with a head start!



Madame NTC herself, 
Marie Purvis & I 
partnering up 
for our handstand photo opp in 
Hermosa Beach August 2013!
 #MASTERTRAINERS
#OGs 


Try the *FREE* 
NIKE TRAINING CLUB App 
Partner Workouts
with Sydney Leroux & Ali Krieger 
as well as
Maria & Caolina Salgado 
(that I have recently had the pleasure of working with!)