AT HOME FITNESS with SHANNON NADJ

Shannon Nadj is the woman that does it all- effortlessly at that. A boss babe with a notable client list such as Hailey Bieber, Kendall Jenner, Dakota Johnson, Selena Gomez, and Sofia Richie and is the owner of the coveted Hot Pilates Studio based in West Hollywood, Los Angeles. Her specialty: a high-intensity workout based on the foundation of yoga and pilates in 95-degree heat. Let’s just say everything about this studio, and Nadj, is HOT. Below however, are a series of Shannon Nadj's At Home Workouts that do not require a 95-degree heated studio!

If you don't live in Los Angeles to take her class, don’t sweat it, you can follow along with Nadj below where she offers quick and efficient workouts for those who are on-the-go. Nadj recommends to “hydrate, hydrate, hydrate” and to focus on being present and listen to your body. When it comes to her workout motto, Nadj says she is a “quality over quantity type of girl” and that doing the various moves correctly and with purpose is what’s most important.

Enjoy these 6 At Home Workouts with Shannon Nadj

• 10 Minute Full Body Workout

• 15 Minute Cardio Blast

• 20 Minute Beach Body Sculpt

• 30 Minute Classical Pilates Sequence

• 10 Stretches That Tone Your Body

• Exercises to Maintain Good Posture

10 Minute Full Body Workout

15 Minute Cardio Blast

20 Minute Beach Body Sculpt

30 Minute Classical Pilates Sequence

If a high-intensity workout isn’t your vibe but you still want to tone your body, this routine is for you. Shannon Nadj, founder of Hot Pilates in Los Angeles, explains,

“If you’re looking to take your body and workouts to the next level, active recovery and stretching are absolute musts. In the below video, I’m sharing my favorite stretch sequence, which focuses on breath, elongating, and toning. Listen for my cues and be sure to link your breath with each movement for the best results.”

Learn the stretch flow exercises to tone up your figure below:

10 Stretches That Also Tone Your Body

“Good posture is like having a secret weapon. It’s instantly slimming, a confidence builder, and allows you to move through life with grace and ease. If you’ve ever wanted to appear an inch taller without wearing heels, practice these exercises.”

Learn Shannon’s insights and five moves to improve posture below:

Exercises to Maintain Good Posture

Visit Shannon Nadj's socials:

Hot Pilates Studio in West Hollywood, CA HERE

GET HOT.™ On Demand HERE

Instagram HERE

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@nicolederosalifestyle

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#FitWithNicoleDeRosaLifestyle

SUPER EASY Flourless Peanut Butter MUFFINS

These Flourless Peanut Butter Muffins are beyond easy to make + super yummy! I also love that they are sweet but not too sweet + very light + airy in texture. The recipe below makes 12 medium size muffins.

Ingredients

• 1 cup Peanut Butter (I use: Thrive Market organic + non-gmo brand) Feel free to substitute the peanut butter with any nut butter of your choice)

• 1 cup Rolled Oats (I use: Bob's Red Mill organic + non-gmo brand)

• 1 tsp Vanilla Extract

• 1/4 Cup Maple Syrup (I use: 365 Whole Foods brand)

• 1 tsp Baking Powder

• 2 Eggs (I use: Vital Farms brand and I mix in 1 tsp of ground Flax meal for added fiber)

• Optional - My Mama had the great idea to add in about 1/4 cup mashed Blueberry Hemp Ancient Grain Granola by Purely Elizabeth)

Directions

• Wipe a tiny bit of Coconut Oil inside muffin tray sections (I use Dr. Bronner's unrefined brand)

• Blend + bake at 350 degrees for 10-12 minutes

• Poke with a toothpick + if it comes out clean, your muffins are ready!

• That's it!

• Now kick your feet up + enjoy them with a cup of PIQUE tea or matcha or a cup of Purity Coffee

AUTISM AWARENESS - The Arc’s Wings for Autism + Wings for All Program

Part of living a full life in the community includes being able to travel to faraway locations for both work and pleasure. People with intellectual and developmental disabilities (I/DD) are entitled to this piece of community participation—just like anyone else—and should be able to navigate air transit comfortably to experience the same opportunities as every other traveler.

People with autism and other I/DDs often experience barriers to participating in air travel. Airports and airplanes can be overwhelming and full of unexpected and overstimulating variables, such as bright lights, noises, TSA security screening, and crowds. Too often, there is a lack of understanding among airport and airline staff—leading to confusion on how to handle accommodations or unexpected behaviors when a flier is overwhelmed or nervous about navigating the air travel process. Combined, these barriers lead to hesitation and fear, inhibiting participation in air travel. As a result, people can miss out on new experiences and connecting with family members and friends that live far away.

Parents who may be nervous to travel with children who have autism or other intellectual and developmental disabilities can breathe a sigh a relief thanks to:

The Arc’s Wings for Autism / Wings for All (Wings) program which gives families and aviation professionals the confidence to take to the skies with ease by providing an airport “rehearsal,” as well as a presentation on the aircraft features and in-flight safety protocols. Chapters of The Arc, local partners, and airport/airline/TSA personnel work collaboratively to design and carry out each Wings event.

Additionally, the organization is constantly working to help airport and airline employees better understand how they can assist parents with special needs children. During practice days, employees get the opportunity to interact with parents and children while offering their services in an environment that’s catered to a child in need.

Wings alleviates some of the stress that people with autism and other I/DDs and their families experience when traveling by air by providing families with the opportunity to experience and learn about how their loved ones will react to different stimuli in the airport.

Parents who are interested in participating can sign up on the Wings For All website. If you’re too far away from the planned locations, you can also contact the organization to bring a practice day to an airport near you.

To find a chapter of The Arc in your state and town, visit their website here .

To learn more about The Arc’s Wings for Autism / Wings for All, visit their website here .