Motivation Monday #3

Hello Friends!

IMG_4750.JPGI am filled with love and excitement from such an incredible weekend at Yoga Journal Live San Francisco and I can’t wait share everything I absorbed with my students! This week is going to be a little crazy with Phil traveling AGAIN  and family visiting but we’re both doing our best to stick with regular exercise and smart dietary choices. img_00342
Our routine for the week is going to be a little harder to follow but we’re happy with how things have been going and excited for the weeks to come as well! Yoga is obviously at the center of all I do, but I’m doing some cycling to supplement this week and emphasizing simple foods to see how that feels.

“If it’s important to you, you’ll find a way. If it’s not, you’ll find an excuse.”

Week 3

Exercise:

  • Yoga everyday
    & Cycling 4x/wk

Diet

  • Breakfast: sprouted toast w/pb and greens powder
  • Lunch: Salad w/pumpkin seeds, feta cheese, and balsamic dressing
  • Dinner: Salmon burger, carrot sticks & sweet potato fries
  • Snacks: Popcorn, Protein Shake, Apple, or
    Walnuts
  • Dessert: 4-6 oz red wine, dark chocolate

 

’til next time, keep smiling! 🙂

 

 

 

Advertisement

Wellness Wednesday

Happy Hump Day!

This week has been a little all over the place for me but I’m confident there is still time to turn it around. That is why today’s Wellness Wednesday post is all about finding your focus, both on and off the mat.FullSizeRender (10)As a teacher and a student of yoga it is very easy to slip into a routine…just move through a sequence without paying attention, follow the same ques, repeat the same things, etc… I know yoga is supposed to help you be present, focused, and all that jazz but trust me, it happens to the best of us, haha! I really started to feel that way yesterday; as I was teaching the 2nd of 3 classes for the day it felt like I was saying some of my ques just simply out of habit, not necessarily because there was any intention behind it. It occurred to me I didn’t have a focus…I was just showing up. And while that may be enough for some, for me, it just isn’t. So, with a few more classes to teach this week, and a whole lot of yoga journal conference to volunteer for this weekend, I decided right there and then that I needed to take a moment to step back and find my focus. FullSizeRender (11)With my classes I chose to focus on thoracic spine opening, and for myself I am focused on being present, staying motivated, and breathing through the tough stuff. There is much more in life to love than you can possibly imagine…you just have to focus! ❤

 

’til next time, keep smiling! 🙂

 

Motivation Monday #2

Welcome to another wonderful week friends!

FullSizeRender (8).jpg

I hope everyone had an awesome weekend and are gearing up for another amazing week! Phil and I are feeling energized and ready to tackle week 2 of our diet and exercise routine. We took some time to indulge in moderation this weekend with a little post yoga lunch out in the Mission and it felt perfectly satisfying – a little vegan french onion soup and mushroom, gruyere grilled cheese…perfect on a chilly Sunday afternoon.

FullSizeRender (9).jpg
Homemade Salmon Burgers w/sweet potato chips, sprouted bread & slaw

One of the biggest parts of our ‘change’ is leaving time for rest and not depriving ourselves of anything…it’s more about making the healthy choice most of the time and allowing for a little wiggle room. We’ve got such a busy week with Phil SF16_FB_Timeline3traveling for business and me working the yoga journal conference but we’re committed to sticking with our routine. If you are in the bay area and haven’t gotten your passes for Yoga Journal Conference this coming weekend use code NEW YOU at check out to get 15% off your passes. I am so excited to be a part of everything and I hope to see some of you there too!!

“PUSH YOURSELF! No one else is going to do it for you.”

Week 2

Workout Routine:

  • 35 min. cycling or running  3x/wk
  • Body Weight Intervals  3x/wk (4x w/30 sec. btwn rounds)
  1. 10 push ups
  2. 10 burpees
  3. 10 lunges
  4. 60 sec. forearm plank
  5. 10 jump squats
  6. 60 sec. mountain climber

Each morning starts with 15 min of meditation/stretching and detox tea

  • Breakfast:
  1. Greens powder water & oatmeal with apples and pecans
  2. Greens powder water & cottage cheese and apples
  • Snack:
  1. Hard Boiled Eggs
  2. Celery w/peanut butter
  • Lunch:
  1. Vegetarian Chili with multi grain tortilla chips & cheddar cheese
  2. Grilled Chicken or Tofu with brown rice and veggies
  • Snack 2:
  1. Hummus w/cucumber & pita chips
  2. Trail mix
  • Dinner:
  1. Mushroom and Fennel pizza w/cauliflower crust
  2. Salmon Burgers w/sweet potato fries
  3. Carrot Souffle w/tofu nuggets
  • Dessert:
  1. ‘Almond Joy’ protein shake
  2. Dark Chocolate & Cherries
  3. Avocado Chocolate Mousse

 

 

’til next time, keep smiling 🙂

 

 

 

 

 

Wellness Wednesday

Happy Hump Day Friends!

I have had a great couple of classes this week and am really looking forward to the ones to come. This week, my focus is on Warrior II, Virabhadrasana B, with all of my classes.

warrior22

Over the few weeks leading up to the holidays I started to notice my students anxiousness in Warrior II…everyone wanted to move just as soon as they arrived in the pose. “Where are we going next?!?!” seemed to be the thought on every mind in the room, instead of focusing on the nuances of the posture at hand. So in an effort to bring more awareness to their Warriors, I have been holding my students in Warrior II for 7-10 breaths (which in a 55min class is significant).

Warrior II has always been up there as one of my favorites because it’s always a little different…there are so many different components at play. Starting from the base of the feet and working all the up to the head, there are endless things to think about.virabhadrasana-ii

Basic Alignment:

  • Separate feet almost twice hip width apart and raise arms straight up from sides reaching left to right
  • Turn right toes to the right and bend right knee so its directly over the ankle and the right thigh is parallel with the mat
  • Gaze over right figure tips, relax shoulders, and engage the lower abdominals to the spine

From there you can check a number of things but most important (I think) is making sure your knee cap is tracking directly over your fourth and big toes. If your knee looks like its rolling inward, press into the pinkie toe side of your foot. In contrast, if your knee cap is turning out, press the big toe mound into the floor.

Benefits:

  • stretch hips, groin, and shoulders
  • strengthen legs, ankles, feet, and core
  • increased focus, balance and concentration
  • improved circulation, respiration
  • lower back pain relief

My hope is you’ll find these and the coming weekly tips helpful in your own practice and daily life. If you’re in SF and want to come flow with me, check out the yoga page for classes and how to sign up!

 

’til next time, keep smiling! 🙂