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 🙂

 

 

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Wellness Wednesday

Happy Hump Day!

We’re half way through another week and with some sleep issues here at the April home, I am doing a second round of sleep help for Wellness Wednesday. Phil had a terrible night sleep last night and was tossing and turning the night before as well. While my breathing techniques are pretty amazing, below are 5 yoga poses to help promote better and more restful sleep. Everything listed below can easily be done at home and with the support of pillows, bolsters, blankets, etc.. if needed.

Sleep Sequence #1

IMG_1064The poses shown above are as follows: Big Toe Hold A & C (Top Row), Happy Baby, Plow, & Legs up the Wall (Bottom Row). Each pose is to be held for around 7-10 breathes or about 2 minutes. Use a towel, strap, or t-shirt to help with the first two, feel free to bend your knees in plow (the middle one on the bottom row), and make sure your but is touching the wall in the last one.

Since I have noticed this is a pretty serious wellness issue I will be dedicating all the Wellness Wednesday posts for the month of March to sleep tips! Getting a good night sleep is paramount to getting the most out of your day, so if there are any specific issues out there or things you’d like to cover, comment below!

 

’til next time, keep smiling! 🙂

 

 

Motivation Monday #9

What a beautiful Monday!

IMG_0957I hope everyone else enjoyed their weekend as much as Phil & I. When I said we wanted to get back out on the mountain and prove ourselves  (to ourselves), I wasn’t lying. We took it relatively easy Saturday and totally blew past where we thought we’d get to on Sunday…with a little help from our friends. After a lunch time pow wow we decided to join our them yet again and tackle some tougher runs. We dove in head first and went down some of the more challenging terrain – it felt great! IMG_0954I of course couldn’t have survived the 6hr ski days without my yoga practice – starting the morning with some mediation / light vinyasa and finishing the day with some yin to stretch things back out. Now, it’s back to the power yoga grind with 11 classes this week (2 advanced, 1 beginner, 8 all levels).IMG_0876Obviously there is no shortage of physical activity here, haha, but the dietary routine is on point too…it has to be to stay happy/healthy! We’ve got 7 more weeks to make some real changes & it’s feeling great!

Week 9

“You’re off to great places. Today is your day. Your mountain is waiting. So…get on your way”

Exercise Routine

  • weights/cardio 3x wk + yoga 2x wk (Phil)
  • daily yoga + cycling/jogging 3xwk (Me)

Dietary Routine

Breakfast

  • Banana Pecan Bread
  • Multi-Grain Cereal w/banana & lowfat milk
  • Scrambled eggs & veggies and sprouted toast

Lunch

  • Vegetarian Taco Salad
  • Tomato Soup w/parmesan crutons
  • Grilled Chicken or Shrimp w/brown rice & veggies

Dinner

  • Protein Shake
  • Squid ink pasta w/garlic and herbs
  • Mixed greens w/pumpkin seeds, almonds, dried cranberries, feta & homemade dressing

Snacks

  • Popcorn
  • Apple w/peanut butter
  • Hummus w/cucumber & pita chips

 

’til next time, keep smiling! 🙂

 

 

 

Motivation Monday #8

Happy Monday Friends!IMG_0907Well, we survived the birthday weekend shenanigans in Tahoe and Phil & I really challenged ourselves on the slopes. I’m feeling motivated after the rush of pushing past my comfort zone on the mountain and hoping to carry that momentum into this week!IMG_0913 Neither Phil nor I are venturing near a scale until the beginning on March but we know we’re on the right track because we’re both feel good – indulged this weekend but didn’t go crazy, bumped up the intensity of our cardio a bit, and are trying to cut back on booze during the week. It’s a double boost of motivation because we’re officially in theIMG_4867.JPG Lenten season & now more than ever we are supposed to work on being the best version of ourselves. We were both considering ‘giving up’ something for Lent but since we’re already on this healthy living grind we’re kicking it into high gear instead…we are half way through our ‘2016 healthiest year ever’ kick start and I
can’t wait to keep going. I’m adding some new classes to my schedule at the end of the month, so check out my yoga page if you’re interested. I feel so lucky that I get to share my passion as my profession and hope my offering continues to improve. Come March I will be ‘offically, officially’ be at my current work life goal and it feels awesome! Until then, I am focusing a lot on my personal practice to find some inspiration & the classes already on my plate (which believe me is a lot on already)!

Week 8

“Just because at first it might seem risky, impossible, or pointless doesn’t mean its not worth trying. Follow your heart & don’t give up.”

Exercise

  • 75 min yoga 6x wk (Me)
  • 55 min yoga 2x wk (Phil)
  • 55 min cycling or jogging 3x wk (Me)
  • 55 min lighting & cardio 3x wk (Phil)

Dietary Routine

Breakfast

  • protein shake
  • sprouted bagel w/banana & pb
  • oatmeal w/cranberries & almondsIMG_4780

Lunch

  • tofu stir fry w/veggies & brown rice
  • grilled chicken w/mixed green salad

Snacks

  • homemade protein bars
  • popcorn
  • dark chocolate w/pistachios

Dinner

  • fish tacos
  • whole wheat pizza w/pears, fennel, arugula & balsamic
  • tofu nuggets w/salad & sweet potato chips

 

’til next time, keep smiling! 🙂

 

Foodie Friday

Happy Valentine’s Weekend Lovers!

I ho12002928_10207658248477136_945958856807416547_npe everyone is excited for a romantic weekend, haha!! Of course, I am kicking things off with a lovely evening of FREE yoga and exclusive shopping! That’s right, tonight is the night I teach at HAVEN collective yoga’s trunk show hosted by the beautiful & talented Jacqueline Palmer. I am so excited to slip into their amazing contour leggings and share my offering with the Bay Area beauties in attendance. But enough about that, today’s Foodie Friday is sort of a Valentine’s themed because I made this recipe specially for my handsome husband. He asked me to pick up some zucchini bread ingredients earlier this week and they sort of just sat there. So I took the hit, haha, and got to work concocting a healthy but still delicious zucchini muffin for us both to enjoy this weekend & coming week.IMG_0651Just like everything I make, this still needs some tweaking, but certainly good enough to share as is…I present:

Zucchini Muffins w/PecansIMG_0648

  • 2 scant cups whole wheat flour (sifted twice)
  • 1 tsp. salt
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 1 tsp. cinnamon
  • 1 pinch nutmeg
  • 2 eggs (or egg substitute)
  • 1/3 cup sugar
  • 1/4 cup honey (heavy measure)
  • 1/2 cup 2% plain greek yogurt
  • 1 tsp vanilla
  • 2 zucchini grated and squeezed of excess moisture
  • 6 tbsp coconut oil
  • 1 cup chopped pecans

Heat oven to 325. Mix flour, baking soda, baking powder, salt, and cinnamon together in large bowl. In separate bowl, combine eggs, yogurt, honey, oil, sugar, vanilla, and zucchini and whisk until well mixed. Add wet to dry and fold all the ingredients together until uniform. Then add the pecans, spoon into cupcake tin (lined, sprayed, and filled 1/2 – 3/4), and bake on center rack for 14 minutes.IMG_0650I was definitely skeptical at first but I must admit, I could become addicted to these moist, delicious, little wonders!! I hope you and yours find yourselves inspired to get creative with some of your favorite treats this weekend!!

 

’til next time, keep smiling! 🙂

 

Motivational Monday #6

Happy Monday Friends!

IMG_4747I’m excited to share this weekly dose of motivation because we’re both starting to see differences. As I have been sharing we’re still enjoying our lives, indulging in moderation, and we’re both down 5+ pounds. More than that, we’re both noticing a bit more muscle definition and feeling great! IMG_0632We had a wonderful weekend in Tahoe skiing and enjoying the amazing views! This week, in addition to my studio classes at Moxie, I am teaching a free class in the Mission as part of Haven Collective Yoga‘s trunk show. I met these talented ladies at the Yoga Journal conference and am so excited to be a part of their pop-up trunk show here in San Francisco. Phil is busy with work meetings and hitting the gym so we’re both already looking forward to our Valentine’s weekend together! ❤ IMG_0628But lets not get too far ahead of ourselves. Here’s what we have lined up for this week to keep us motivated and making positive changes.  It’s week 6 of 16 and we’re feeling like we could do this forever!

Week 6

“Once you see results, it becomes an addiction.”

Exercise

  • 45-60 minutes yoga daily (me)
  • 50-55 minutes yoga 2x/wk (Phil)
  • 45-60 minutes cycling 3x/wk (me)
  • 45-60  minutes mixed weights & cardio  (Phil)

*as much as we love doing stuff together we’ve noticed our bodies and our routines naturally have taken us in slightly different directions in fitness and in our diets*

Dietary Routine

Breakfast: 

  • sprouted whole wheat bagel (hollowed) w/banana & peanut butter
  • oatmeal w/almond milk, dried cranberries & pumpkin seeds
  • protein shake

Lunch:

  • roasted chicken w/mixed green salad
  • apple and spinach grilled cheese on sprouted whole wheat bread
  • chili lime tofu w/brown rice and mixed veggies

Dinner:

  • healthy fettuccine alfredo w/whole wheat pasta
  • healthy sweet potato gnocchi w/roasted veggies
  • tofu pad thai

Snacks:

  • homemade chia bars
  • plantain chips
  • veggies w/hummus
  • trail mix

 

’til next time, keep smiling! 🙂

 

Wellness Wednesday

Happy hump day my fellow wellness lovers!

I hope you’re all in the midst of enjoying another wonderful week! Things have been crazy busy around here and I couldn’t be happier about it. Even though things are quite chaotic, it’s all positive and it is all in the name of advancing myself, my career, and my relationships. It’s during times like these when I find it most important to leave a little space – allow for the ability to reflect, breathe and soak in the moment.

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That’s why this week, Wellness Wednesday is dedicated to leaving some space – in your schedule, in your mind, in your heart – for what comes up. When I reflect on where I was about a year ago and where I am today, it is truly unbelievable, except it can’t be because it actually happening 😉 !

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A year ago (a little more if I’m being true to the actual date) I was teaching yoga a few nights a week, as my third job, in the basement of an apartment building in center city. There were about 3-5 people in class and 1 was always Phil 🙂 haha! If you had asked me then whether I’d be teaching full time now I probably would have said no…not for a few years, but here I am!!

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I love what I do for a living and I feel so lucky to share my passion with a room full of students each and every day! It’s really easy to get wrapped up in taking each step that we forget the path from which we came; so remember, leave a little space for what comes up!

 

’til next time, keep smiling! 🙂