Wellness Wednesday

Hey There Friends!

IMG_0541Are we all making it over the hump? This week started busy and will end just the same…story of life I guess, right?!? Anyway, since today is the last Wednesday in March this will be the last installment of my sleep series. Since I have covered most of the basics, I thought I would hit one more – the morning routine – waking up in the healthiest way to start your day. 7381063We’re all guilty of hitting the snooze button a few too many times in a desperate attempt to get more sleep, only to end up rushing out the door and jolting your body into a panicked start to the day – no bueno! Below are the five things, no matter what, I do every morning to ensure I have a healthy, happy start to the day.

  1. No Snooze – set your alarm for when your realistically need to get up, and get up. Place your phone or alarm clock far enough away from your bed that you have to physically get up to shut it off.
  2. Drink a tall glass of warm or room temperature water. If you’re a tea or coffee drinker this is the perfect time to start the kettle, french press, pot, whatever…
  3. Clean Routine – whether you like to shower in the morning or not, take time to thoroughly wash your face, neck & check, brush your teeth & hair, as a signal to your body that its time to refresh & restart.
  4. Make your bed and tidy up – I guess this one is a bit of a personal thing but its amazing how much better it feels to come home to a clean and tidy home (or at least bedroom/bathroom).
  5. Keep things quiet & screen free for 30 minutes if possible. With the exception of shutting off your alarm, try to avoid the TV, iPad, computer, and cell phone while you’re getting your day started – the world can wait another 30 minutes.

I hope these and the last few weeks of tips can help you maximize your energy throughout your day & keep you feeling happy/healthy!

 

’til next time, keep smiling! 🙂

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Motivation Monday #13

Happy Easter Monday!

IMG_1222What a beautiful weekend! We had such a lovely time enjoying the sunshine, taking things slow, and celebrating the culmination of Easter Week. Friday night was quiet and low key (in observance of Good Friday). We had some fish po’ boys for dinner and hit the hay early. Our weekend kicked off with a trip to guitar center to buy Phil his long overdo electronic drum set. We spent the afternoon enjoying delicious wine at our winery’s spring release event, and afterwards some shopping & pizza night! Yesterday was mass, an eggs benedict & mimosa brunch by yours truly,  and rooftop yoga/ an evening of grilling & enjoying the sunset. IMG_1224We’re almost finished the month of March and even though Phil and I have been making healthier choices we still don’t feel like we’re kicking it up enough. So with three weeks left in our 2016 challenge we’re thinking we might extend things a few extra weeks and try something a little different. Starting next week, so with two weeks left in our original challenge, we’re going to start simplifying our diets & kicking up the healing treatments – epsom salt baths, heat/ice, evening and morning stretching, and myofascial  release. We’ll be doing this through the month of May but will still report our results 16 weeks in. IMG_1237Keep working along with us or put your own spin on what we’re doing!! Let me know how it all works out…I would love to hear from anyone whose taking steps week by week to make healthier choices! We’re heading into OUR month with energy and enthusiasm….who else wants to make April their best month yet!

Week 13

“Say NO to can’t”

Exercise:

  • Phil: 55min cardio/weight lifting 3x/wk, 55min yoga 2x/wk
  • Colleen: 55min cycling 3x/wk, 55min yoga 6x/wk
  • Both: 20min morning/evening stretching & 30min myofasical release 7x/wk

Diet:

  • Breakfast – Green Juice, Protein Shake, or Oatmeal
  • Lunch – Grilled Chicken or Shrimp w/mixed greens & quinoa, or Tofu Stir Fry
  • Dinner – Veggie Sloppy Joe’s, Tofu Nuggets w/carrot sticks, Grilled Veggie Sandwich

 

 

’til next time, keep smiling! 🙂

Foodie Friday

Hey Friends!

imageWelcome to the weekend! It’s Easter weekend and Phil and I have opted out of a weekend in Tahoe (his back is bothering him). We’ve got plans to do some shopping, hit Vie winery for our spring pick up, go to mass, and spend some time just the two of us!image.jpegEven though we won’t be on the mountain celebrating the holiday weekend, that won’t keep me from featuring a Tahoe favorite on this week’s restaurant edition of Foodie Friday. Last month I mentioned we were celebrating our friend’s birthday in Tahoe & we ended up having dinner at Jake’s on the Lake. Normally this is a summer spot for those hitting the Lake, with slips for boats to dock and come up, but the beauty of the snow along the dock as we gazed over the icy Lake was stunning.image.jpegThe meal was pretty incredible, filled with amazing seafood and delicious wine…not one thing to complain about. The ambiance is pretty incredible too – as soon as you walk in there is the immediate feeling of being in a lake cabin – just perfect!image.jpegIf you make it up to Lake Tahoe in the summer, winter, spring, or fall, make sure you check out Jake’s on the Lake for a great meal, fabulous service, and a one of a kind view!

 

’til next time, keep smiling! 🙂

Wellness Wednesday

Happy Hump Day!

I hope everyone is having a wonderful week! The sun is finally shining in this city by the bay and I am doing my best to get out there and enjoy it. With all the changes in my schedule lately I’ve been feeling quite tired. I finally bit the bullet and started taking naps to give me enough energy to get through the 5am wake ups and 9pm close outs. pros_cons_napping_aI have always been on the fence about napping – I felt time was more importantly spent doing other things – foolish me! I did a bunch of research, tested some theories, and now I’m sharing my results with all of you to round out this month’s Wellness Wednesday. Here are 5 things I’ve learned about napping, why it works, and what to avoid.

Napping 101

  1. Shorter is betterI was always under the impression I needed a few hours in the middle of my day to dedicate to napping but it turns out anywhere btwn 20-60 minutes is really best. 
  2. Waking aint easyI don’t know if this one is a universal or not but I have the hardest time getting up from my naps…I want so desperately to linger/go back to sleep. That feeling goes away after 5-10 minutes but its always there (for me).
  3. Recharge the battery With so much to do and such a unique work schedule my days are longer than usual, which means I am not getting as much sleep at night as I used to. I look at it like my phone battery – since I wasn’t able to get a ‘full charge’ overnight I have to recharge mid-day to keep things running.
  4. No Screens/SoundSince napping isn’t something I have a lot of time for it’s paramount to get right into it. At first I was watching TV to nap or listening to music but I ended up getting too caught up in the audio/visual stimulus that it took longer to fall asleep than just laying quietly in a darker place. 
  5. There is always time I love to talk myself out of something by saying I don’t have enough time & that, quite frankly, is bullshit…everyone has enough time and the reality it if you don’t make time to nap and  you really need to, you won’t be able to effectively do all the other things on your plate anyway! 

’til next time, keep smiling! 😉

Motivation Monday #12

Hey There!

IMG_1187.JPGIts been another dreadfully rainy day in San Francisco but the weather is supposed to perk up for the rest of the week; which is good because I sure need a kick in the pants! This weekend with my brother and sister in law was wonderful but teaching 16 classes, playing tour guide and managing everything else on my plate has definitely left me a bit drained. Instead of looking at things in a negative way I’ve used today’s weather as an excuse to stay in bed and recharge – well, at least in btwn my 6am & 12pm class I squeezed in a nap, and btwn my 12pm class and my 3pm shift at the studio I did some yin yoga…it’s all about making time for yourself and listening to your body, right?!?!FullSizeRender.jpgWe’re so close to wrapping up this lovely 16wks of 2016 Motivation challenge and I think both Phil and I have become that much more in tune with our bodys’ needs and how much the food we consume plays a role in how we feel. This weekend was full of more fried food and ice cream than I would care to admit and I’m feeling it contribute to my low energy today. I’m taking steps to hydrate, cleanse, & reboot for this week by adding some probiotics, as well as my trusty apple cider vinegar & lemon tea to help cleanse my system and have my feeling sharper/more alert. It’s GREENS, GREENS, GREENS for the first week of spring & we’re hoping they’ll have us feeling good as new in no time!

Week 12

“The reward make the work that much sweeter”

Exercise:

  • Phil – 55 min. yoga 2x/wk + 55 min. lifting w/cardio 3x/wk
  • Me – 55-75min. yoga 6x/wk + 55min cycling 3x/wk
  • Both – Skiing ALL DAY 2x/wk

Dietary Routine:

Breakfast 

  • Multigrain cereal w/banana and almond milk
  • Zucchini Muffins w/orange juice
  • Protein Shake

Lunch

  • tofu nuggets w/bbq sauce, carrot & celery sticks
  • roasted veggies w/lavash bread & hummus
  • chicken or tuna salad w/multigrain crackers

Dinner

  • Mixed Greens w/Feta, cranberries, almonds & balsamic vinegar dressing
  • Mixed Greens w/Gorgonzola, pears, walnuts & champagne vinegar dressing
  • Mixed Greens w/Goat Cheese, roasted veggies, & white peach vinegar dressing

Snacks 

  • apple w/nut butter
  • chia pudding
  • popcorn

 

’til next time, keep smiling 🙂

 

 

Foodie Friday

Happy Friday Friends!

Phil and I are excited for our special guests this weekend…Joe & Ashley April are in town! We have the pleasure of sharing Joe’s 31st birthday with them, showing the ‘other Aprils’ around San Francisco. I love when anyone comes to visit because its an excuse for us to explore and check out this incredible city. We have a few reservations so I’m not sure how much cooking I’ll be doing but if you’re cooking this weekend & want to keep it light, try today’s Foodie Friday pick, zucchini ribbon pasta & veggies w/basil & parmesan.

Zucchini Ribbon Pasta & VeggiesIMG_1013

  • 1/2 sm. carton of cherry tomatoes
  • 1/2 bunch of asparagus – trimmed
  • 1/2 pint mushrooms – sliced
  • 1 sm. yellow onion
  • 2 cloves garlic
  • 3 medium zucchini – sliced into thin ribbons
  • 1-2 tbsp parmesan cheese – grated
  •  basil for garnish
  • EVOO
  • Salt, Pepper, Red Pepper Flakes

Preheat Oven 425. Dice onion & mince garlic. Prep cherry tomatoes, trimmed asparagus, and mushrooms to roast in the oven by tossing in a tablespoon of EVOO, salt & pepper. Spread veggies out on roasting pan and pop into the oven for about 10-15 minutes or until the cherry tomatoes blister, the asparagus starts to brown, & the the mushrooms edges darken. While they cook, place a large sauté pan on medium heat w/EVOO & add red pepper flakes. Once oil is hot add the onions & garlic – cook until translucent & season with salt & pepper. Add zucchini to the pan and toss in with the onions, garlic, pepper flakes, & oil in the pan. Allow the zucchini to cook for a few minutes but not until translucent…toss with roasted veggies, finish with grated cheese, basil and a drizzle of truffle oil or EVOO.

I’m not going to lie and say it tastes like pasta because it doesn’t, hahaha, but it does taste delicious and is a fabulous way to get a lot of extra nutrients & hydration in your diet. You can get creative and change up the veggies, herbs, add lemon, etc.. and still have a wonderfully nutritious meal.

 

’til next time, keep smiling! 🙂

 

Wellness Wednesday

Hey there guys!

I hope everyone is getting some restful nights sleep and if not, today I will be offering a few more tips to help you catch some z’s. While I can’t say my husband has been taking my advice, since he still seems to be tossing and turning every couple nights (love you babe, 🙂 ), I have been employing my breathing tips to help my fall asleep faster now that my days are longer.UnknownIt is very difficult to get up at 5am when you finish work at 9pm and still need to eat & unwind; which is why falling asleep quickly to get as much sleep as possible is paramount. I haven’t exactly established a perfect routine yet, but below are 5 easy tips to help you unwind and prepare for a more restful night sleep.

The Evening Unwind

  1. Put the phone away: set your alarm, respond to whatever needs to be responded to, check the last of your social media feeds and then say goodnight to your phone. Taking yourself away from the screens can help get in the right mode for rest.
  2. Eat Light: in my opinion, its really important to refuel after teaching/working out/etc. even if its late. The main thing you have to remember is your body will need about 45 min. for your food to settle and you’ll want to keep it simple (ex. greens and lean protein)
  3. Drink Tea: consuming ginger or a decaf tea with anti-inflammatory properties such as chai can help calm things from the inside out and aid digestion.
  4. Wash Up: taking a warm shower to cleanse the body & allow for a few minutes of peace can be just what the dr. ordered before you hit the hay
  5. Lavender: Light a lavender candle or use lavender oil on the skin once you’re out of the shower. The smell & the oils can also help promote calm and prepare you to sleep

 

’til next time, keep smiling! 🙂