Running series {Two}

Good morning week 3 of Interval training.  Like I promised here is running series two.  Since you completed series one, packed with hills/intervals you will feel like this one is easy.  I hope you are all feeling great and I bet after the next two weeks you will be getting that runners high or feel the need to go run.

Series two will be working on speed training.  Follow this program 3x a week. 

*Its only 15mins. if you feel good repeat workout.

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: TWO

3-5 minute warm up (RS)

30 sec.- PS

1 min- RS

1 min- PS

1 min- RS

2 min- PS *try to up the speed by .1-.3

1 min- RS

2 min- PS *try and match the previous PS 

1 min- RS

30 sec.-SS 

1 min- RS

1 min- SS

1 min- RS

2 min- SS all out sprint 

Here is a little reference for paces
RS= 5.5-6.0
PS= 6.5-7.5
SS= 8.5+ (depending on timing)

Run hard,

XoXo ML 

St Patty's Day...in the OC!

If I could celebrate St Patty’s Day anywhere this weekend, it would probably Chicago.  Not only because the city is amazing, but celebrations include dying the Chicago River green.  True holiday spirit!

Photo Courtesy of Langham Chicago

But this year we’ll settle for something local in Newport Beach. Surprisingly we do have a few locales to choose from.  St Patty's Day is simply about fun...and well, massive amounts of beer drinking, just like the Irish intended.  So really, a clean table, soda bread and Guinness on tap are all you need! 

Muldoons Pub - 202 Newport Center Drive, Newport Beach, CA 92660

Malarkys Irish Pub - 3011 Newport Blvd. Newport Beach, CA 92663

The Shamrock Bar & Grill - 2633 W Coast Hwy. Newport Beach, CA 92663

Cheers! 

Crush on Chateaneuf De Pape

On our recent trip to Europe, we stopped in the well-known wine appellation of Chateauneuf De Pape. Châteauneuf-du-Pape is the largest appellation in the Rhône, producing only two wines, a red Châteauneuf-du-Pape (which represents 94 percent of production) and a white Châteauneuf-du-Pape.

The area is beautiful, dotted with castles and oozes in European countryside charm. And of course, wineries and their picturesque Chateaux fill the landscape at every turn.

We only had time to visit a few, and surprisingly most were very easy to access - no appointment necessary. And FREE.

Most notable stops were La Tour St Micheal, Clos du Mont-Olivet, Fortia and Beaurenard.  In general, the wines in this region (primarily red) are dark in color, powerful red fruit flavors and red fruit and overall rich aromas. 

A gem in Chateaneuf De Pape area is the medieval town of Avignon. Avignon is famous as it is the city to which the Popes fled when leaving the corruption of Rome in the 14th century.  Encapsulated behind the old city walls, the area is bustling with locals and tourists alike enjoying local Provencal cuisine in any one of the many culinary options or wine bars. The town seems to blend old world and modern - restaurants range from local hole in the wall joints to high end gelato boutiques straight from the likes of Paris. Its provides such a good ambiance overall and the good food is hard to miss in this small town.

To stay: 
Hotel D'Europe - Central in Avignon for easy access to the town's amenities. The surrounding wineries are minutes away via rental car.

Chateau De Varenne - An authentic small castle residence, the Chateau was built in 1738 but totally renovated in recent years. We stayed here! The building and grounds are gorgeous and feels very old world French.

Hostellerie Chateau des Fines Roches - Looks like a real live Castle for princesses and Knights. Seems like it would be a good experience. The property also makes wine - head down the road to the other wineries (mentioned above) for something of better quality.

The absolute best find: A liquor store with a variety of French Wines - in glass and in plastic bottles (seriously!). While we can't say much for the wine quality found among the shelves, it surely satisfied our appetite for late night refills. 

Auvoir for now!

Spring Wedding

Weddings are so fun!  Last weekend, we attended a friend's wedding at the beautiful Rancho Las Lomas venue in Orange County.  Everything was perfect - the setting, the Bride, the decor....and the animals!!

I wore a bright fuchsia shift dress with a gold metal belt.  The color is so fun and the flowy nature of the dress was comfortable enough to dance in and explore the expansive grounds.  And it felt good to kick off Spring wedding season with this punch of pink {my fave color}!

The wedding decor incorporated a lot of gorgeous sequined details.  So in love with the sweetheart table.  I mean, it glows!  It was definitely an amazing night!

Yes, there were ANIMALS!!

Can't wait for the next wedding! :)

Dress: Rieley / Shoes: Michael Kors / Clutch: Banana Republic / Belt: Bebe

Safari packing list

Many people have been, and many more will go. Restrictions and suggestions are given but packing has never been more difficult. I wouldn't say I am an over packer, do I dare say I am a pretty conservative packer.... I use most if not everything that I pack. Which may be why packing for a 13 day vacation with a 30lb weight restriction is very difficult. We will be going on a safari in Tanzania for 9 of those days. The other 4 we will be in Rio de Janeiro, I am looking forward to sporting bikinis and sunglasses (pretty weightless). Below is a Must Have packing list for the girl who wants to 1. Look cute 2. Still fit in. Keep in mind our accommodations throughout Tanzania are not make shift tents, they actually have laundry service. I also packed a separate bag with 4 bikinis and a few sundress to leave behind at our first stop to bring to Rio. 

Safari Packing list 

- tangerine converse

- dolce vita ankle booties

- ugg flip flops

- 2 plain white tees

- 2 grey tees 

- 3 tank tops

- 1 blouse 

- 1 poka dot button down

- 1 maxi dress 

- 1 jumper 

- 1 sweater 

- 2 pairs of short 

- 1 pair of chinos 

- poncho 

- lots of ankle socks 

- bathing suit 

- Philip B scent Africa Shea shampoo (scent free) 

- Philip B white truffle conditioner (light scent)

- Philip B Maui wowi beach spray 

- deet bug repellant 

- Honest Co. SPF 30

- Honest Co. spray hand sanitizer 

- 2 pairs sunglasses 

- cross body mini bag

- binoculars 

- cannon camera 

- iPhone 

Last but not least. A safari hat and lots of excitement and curiosity. 

Check back for more post throughout the  journey. 

Bon voyage 

ML 

Resort collection {Essie}

I love nail polishes, I think I am one of the few girls left to not get the gel mani every other week.  I do for special occasions or vacations (like the safari coming up) because I do enjoy the lasting power they have. 

When I saw the Essie resort collection 2014 colors I feel in love with them all! Look closely can you picture yourself wearing each color at a different destination? I can that is why I feel in love with them. Check out some color below and ask your nail salon for the newest collection.  

So you know what to ask for
Starting form the left {top photo}
Resort fling
Under the twilight
Find me an oasis
Cocktails and coconuts

Running Program {one}

Hello Monday!!! I had a great weekend packed full of Pilates training (3 days straight for 5 hours!)  I could not wait for Monday to come along.  Yes I just said that.  I was craving cardio!  There are the days when I dread running, then there are days that I can’t wait to hit the road or treadmill {depending on weather}.

Logging hours a week on the treadmill or elliptical is not always the best way to acquire that longer lean body.  And sometimes we simply do not have 45 minutes to spend at the gym so I decided to share this fat blasting cardio workout.  Inspirations for these workouts are from Orange Theory Newport beach.  One of the best 60 minute workout classes.  Find a studio Here.

Many times people, women especially, have not found the workout for their body type and continue to do the same routine over and over again not attaining the results they would like.  That sounds a lot like the definition of insanity, which, is how we start to feel when no results are seen.  Follow this cardio plan 3-4 times a week (or more). I promise you will not get bored and you will feel more energized, but be ready to sweat!

* Check back every week or so for a new routine. 

*Work out is done on the treadmill but can be done on the elliptical.

*A heart rate monitor is recommended find them here Here Polar is known to be the best.  It comes in Pink!!

- Recovery speed (RS) a speed that you can maintain for 20-30mins

- Push speed (PS) a speed that is about 1-2 + miles an hour faster then RS

- Sprint speed (SS) a all out sprint

* 1.0 incline is a flat road

Workout: ONE

3-5 minute warm up (RS)

1 min- PS

1 min- RS

2 min- PS

1 min- RS

1 min- SS

1 min- RS

add 7.0 incline

1 min- PS

1 min- RS

down to 6.0 incline

2 min- PS

1 min- RS

down to 5.0 incline

2 min- PS

1 min- RS

down to 1.0

2 min- SS all out sprint – this will feel great after the hills

Recover work out complete

Let us know how you feel.

XoXo ML