Here we go!

So we had an awesome time in Nashville even though the weather was rainy! We hit the Honky Tonks on Broadway, toured RCA Studio B & Ryman Auditorium, ate our weight in delicious southern food, and enjoyed some time away together. Oh, and did I mention I snagged myself some of these…IMG_0618I have always wanted them and am so thrilled to have gotten two pair of beautiful boots in the Music City!

We missed the warm weather here in San Francisco. Of course it was gorgeous while we were away & now it feels like 35 outside. That’s okay, we soaked up the sun in Sonoma this weekend. We had such a great time with our friends and picked up from 3 of our 5 wine club memberships.IMG_0616With all the excitement we have been indulging a bit. Over the next few weeks we’re making a solid effort to stick with a healthier dietary routine starting today. Here’s what was on the grocery list:

  • Broccoli, Asparagus, Green Beans, Cucumber, Spinach, Kale, Bell Pepper, Cherry Tomatoes, Mixed Greens, Avocados, Iceberg Lettuce, Butternut Squash, Carrot, Celery, Dill, Parsley, Cilantro, Chives, Apples, Mandarins, Lemons, Limes, White Beans, Black Beans, Garbanzo Beans, Quinoa, Whole Wheat Penne, Whole Wheat Bread, Chicken (Phil), Shrimp (Me), & Tuna.

I will be making my first quinoa bowls EVER, so look for some recipes coming your way, & am looking forward to getting back into the swing of things.


’til next time, keep smiling! 🙂



Image result for eagles super bowlSo excited for the first time in history the Eagles are Super Bowl champions! Phil and I hosted a small gathering so anyone who had to listen to me scream and yell at least was well fed & there voluntarily!IMG_0788The Super Bowl was the kick off to what will be a busy month for us! We had dinner at International Smoke Monday night to celebrate a friends birthday! It was so cool to eat at  Ayesha Curry’s restaurant but we were out so late I hardly got any sleep. Phil and I were fortunate enough to check out the Color Factory yesterday. We do our best to take in all the art and culture San Francisco has to offer and this particular exhibition has food too so how can you beat that! Even more exciting than that we’re heading to Nashville on Saturday!!! Neither of us have visited Nashville before and we’ll have a few dog free days to explore, spend time together, & take in some music. Rounding out the month we have a wine country trip planned and time on the slopes in Tahoe!IMG_0527I’m doing my best to keep up with eating healthy but with all the Super Bowl leftovers in the house its very tempting. Thankfully I’ve sent Phil to the office with all of the cupcakes, cookies & dips so the worst of it is out of the fridge!

By the way, I am fully aware I missed two weeks but am happy to give myself a break!


’til next time, keep smiling! 🙂



Experimenting with Whole 30

Happy Hump Day! Sadly, I have been hit by the bug that seems to be plaguing everyone I know & it is BRUTAL!!! Being sick in general sucks but getting back into the swing of a healthy routine and hitting a road block right away is doubly disappointing! I am super grateful for my husband who is taking amazing care of me, my students/clients who’ve been very understanding, my fellow teachers for volunteering help & shifting schedules around, and of course, for my little cuddle companion as I recover! IMG_0471BEFORE I got sick, we had some friends over for dinner. Entertaining is up there on the list of my favorite things & it’s an added bonus when there are dietary restrictions I have to cook around. As a health coach I love when people take steps to better their health through food, and Whole 30 is an awesome way to do that. My friends are trying Whole 30 to kick off the new year and see if it is a lifestyle change that works for them. If you’re not familiar with Whole 30 it is a program that helps people get back to eating cleaner. Below is a break down of the rules pulled directly from their site.

The Whole30 Program Rules

  • Yes: Eat real food.
    • Eat moderate portions of meat, seafood, and eggs; lots of vegetables; some fruit; plenty of natural fats; and herbs, spices, and seasonings. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re whole and unprocessed.
  • No: Avoid for 30 days.
    • Do not consume added sugar, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
    • Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)
    • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.
    • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
    • Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.
    • Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
    • Do not consume baked goods, junk foods, or treats with “approved” ingredients. Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is totally missing the point of the Whole30, and will compromise your life-changing results. These are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

IMG_0475.JPGIt was really fun to cook a clean meal for friends and remind myself of how much of these ‘NO’ foods I tend to eat. We started with some Za’atar spiced crudite, spicy dehydrated kale, & a strawberry lime mocktail. Dinner was citrus & herb poached salmon, vinegar dressed greens, & roasted delicata squash w/coconut gremolata. We finished with some subtly sweet pears that were perfectly ripe & an incredible way to round out our healthy meal! I wish I had taken some photos but I did manage to snag a few while I prepped. IMG_0476

There are so many way to get creative with fruits & vegetables! They don’t have to be boring, bland, or basic!! While I do think Whole 30 is awesome, it is not a diet I follow. There are plenty of foods on the ‘No’ list that I find to be perfectly healthy but there is something to be said for removing anything that could cause irritation, inflammation, or stress for the digestive system. After 30 days you can start adding things back in slowly and see if anything bothers you/makes you feel lethargic, bloated, or headachy. If you ‘react’ after adding things back, it could be a sign you’re allergic or sensitive to that particular food….something to think about considering millions of us suffer from food sensitivities and don’t even realize it.


’til next time, keep smiling!  🙂



Meditation Basics

Happy Hump Day friends! I can’t believe it’s already Wednesday – having Monday off is making this week fly by. It has only been a few days but I am happy to report I’ve been sticking to my resolutions…I napped more than I wanted to yesterday but that’s okay. I’m working on giving myself a break; in fact, that is the focus of my meditation.


For me, meditation is best kept simple: commit to a time of day & a length of time that work, find a comfortable seat, and breathe. To settle in I focus on my breathing, and once I’m comfortable I typically allow my mind to wander. This year I’m trying something new. I thought about something I really need to work on & kept coming back to the fact I’ve always been my worst critic.

I’m taking this first quarter to focus my meditation on being kind to myself, having a little more compassion, & giving myself a break. It takes just 20-30 minutes a day for 16-18 weeks to begin to notice change.

If you’re new to meditation even 5 minutes daily can make a real difference. Simply find a time during your day (in the morning, right before returning to work during your lunch hour, after your shower, before bed…) and sit quietly with your thoughts for 5 minutes. Try to just be an observer, allowing whatever thoughts that pop into your head to exist without judgement, and repeat that everyday for a month. After a month try 7 minutes, then 10, then 15…you get the idea!!

’til next time, keep smiling! 🙂

Happy New Year

Happy 2018 Everyone!

I am excited for another year of excitement here in San Francisco with my wonderful husband & precious fur baby! It has been nearly 21 months since I completely abandoned the blog & simply focused on teaching…but I’m back! I plan to keep things as simple as possible – just focus on my life & practice. With that in mind, here are a few goals for 2018.


New Year’s Resolutions

  • 35 minutes of daily fitness
  • daily meditation
  • explore the bay area
  • find better balance
  • stay in better touch with friends & family


My goal is to blog 1-3 times a week…depending on what I am working through in practice or life, you’ll find it here. What are some of your resolutions? Any exciting goals?


As always, keep smiling! 🙂



Foodie Friday

Did you guys think I was going to leave you hanging again?!?!

Happy Friday! This week’s Foodie Friday is dedicated to one of Phil’s lunchtime favorites – chicken stir fry! Now I am fully aware that there isn’t anything fancy about stir fry but there are little things you can do so your veggies aren’t soggy & the sauce packs a punch without  the calories. IMG_0962One of the first things I do is season the chicken (little bit of EVOO and seasonings of your choice). Get your skillet really hot and sear the chicken on both sides to seal in the flavor…once you sear things on both sides turn the heat down to med/low and cook the chicken almost all the way through. While the chicken cooks, slice the veggies & onions, and mince the garlic. Once the chicken is done remove it from the skillet and let it rest, throw the onion into the skillet with a little bit of EVOO. Allow the onions to cook down, add garlic, and toss in the veggies…seasoning with salt/pepper, the dry spices you like. Chunk the chicken and add it back to your skillet, tossing together with the veggies. Turn the heat off before the veggies are finished cooking and let everything cool. Make a pot of brown rice w/veggie stock & a bay leaf in the pot to add a more robust flavor.

I make this on the weekend for Phil to enjoy during the week for lunch. Stir fry is one of those awesome things that can be made from anything you have lying around in your refrigerator, so get creative!

’til next time, keep smiling! 🙂

Motivation Monday #16

Wow, what a weekend!

IMG_1392Phil and I had such an amazing close to our first official ski season in Tahoe – perfect weather, great snow, and even better friends to share the fun. Doubly exciting is the official wrap up of the 16wks of 2016 Motivational Mondays! Phil and I have loved and are going to continue to work on making healthier choices, taking better care of ourselves, and nourishing our bodies. I’ve personally been able to maintain my goal weight & lose 5% body fat, while Phil lost 15 lbs and gained more noticeable muscular definition. We’re continuing with our healthy eating & regular exercise routine…if we make any major changes or decide to experiment with something new, I’ll be sure to share, but for now, Monday’s will sift – I’m calling this 16 wk series Meditation Monday…I’ll be getting started May 2 & am really looking forward to the opportunity to dive a little deeper.IMG_1413This week I have 4 private client sessions, 14 studio classes, a social media challenge to prep, and quarterly goals/projections to complete – no one ever said going after your dreams was easy but when you love what you do I guess you can’t exactly call it hard either. I constantly catch myself in moments of self doubt, fear, etc… regarding the career/life choices I’ve made & in the blink of an eye something or someone snaps things back in perspective. As long as I keep walking my talk & offering up the truest version of myself, I can’t go wrong.

Week 16

“All differences in this world are of a degree because oneness if the secret to everything”

Diet & Exercise Routine – same as always – make the right choices for you!

’til next time, keep smiling! 🙂