Motivation Monday #15

Happy Monday Friends!

IMG_1269I’m in shock we’re 15 weeks into this year and one week out from the completion of our 2016 motivation challenge. I feel strongly that if you’re trying to make a serious lifestyle change, it takes about 16 weeks for it to become part of your routine…the proof is in the pudding, as they say, because not only do Phil & I make healthier choices but our bodies crave healthier behaviors. As mentioned before, we’re keeping things going even after next week and kicking it up with a leaner diet & lots of greens powder to boost our  vitamin & mineral intake. The body is an incredible machine and I really enjoy playing around with my diet/exercise to see what happens.IMG_1348I’ve found a new pool of inspiration and a resignation of my passion after this weekend’s event. Teaching for Zenrez & Moxie Yoga Fitness @ Sunday Streets SF on Valencia St. this past Sunday was one of the cooler things I have gotten to do in my yoga career to date. While the set up did present some challenges, it was so much fun so see the reactions from the neighborhood & have people walking by pop off their shoes and join in the flow – my cup isn’t full, it’s overflowing! The weather may not be perfect this week but the April home is full of sunshine! We’re in week 15 and riding on the wave of this weekend’s yoga high & there is nothing that can stand in our way!

Week 15

“Stop saying I wish & start saying I will”

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 –Greek Yogurt w/berries & granola or Sprouted Bagel w/ghee & OJ
  • Lunch – Tofu Stir Fry w/veggies & rice or Vegetarian Chili
  • Dinner – Quinoa Casserole or Tilapia Curry Soup
  • Snacks – Hummus w/veggies or Apple w/peanut butter

 

’til next time, keep smiling! 🙂

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Motivation Monday #14

IMG_1279.JPGWe’re officially into the month of April and I can’t believe how fast this year is flying by! Almost as fast as Phil and I barreling down the slopes in Tahoe this weekend, haha! The weather was perfect and it was a lot of fun to spend the weekend working out and taking in the most beautiful views around. I also had the chance to share some yoga with my housemates which was fun – I relish any opportunity to spread the yogi love.IMG_1299.PNGThis week I’m working on myofasical techniques nightly to release muscular tension as well as adding some fresh juice for added hydration & nutrients. Phil is kicking up his cat/cow and spinal strength work & trying to cut back on snacks. We’re gearing up to make April the best month of the year, whose with us!

Week 14

“If you stumble, make it a part of The Dance”

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 – Chicken Curry w/brown rice & veggies or Tofu Bowl
  • Dinner – Tofu Nuggets w/carrot sticks, Grilled Portobello Sandwich, Super Salad
  • Snacks – fresh fruit

 

’til next time, keep smiling! 🙂

Motivation Monday #10

Smile Friends!

It’s another marvelous Monday. While it may have rained all weekend, it didn’t stop Phil and I from accomplishing everything on our weekend todo list – which oddly included a lot of sleeping in, late breakfasts, watching movies, and lounging on the couch, haha! 😉 But in all seriousness, we did run a few errands, take a yoga class together, work on our taxes, and go over the monthly budget from February – not bad! IMG_4903.JPGThis relaxing but productive weekend was much needed after a week of feeling frantic and unconstructive. Some of you may have noticed a few more spelling/grammar errors in last week’s posts than usual…not that I’m making any excuses BUT that’s primarily because I was drafting entirely on my phone. Phil and I have had three computers (all admittedly old) crap out on us in the last 6 months and the last of which did so last Sunday. I thought we’d be shopping for a computer this past weekend but when Phil came home from his business trip he showed up with a brand new MacBook Air! I am so lucky!!!!!

IMG_1001The computer isn’t the only reason I feel lucky right now…this week I am adding a few new classes to my schedule and am excited to announce my new permanent schedule. Check it out on my yoga page or head to MoveWith to see my schedule! IMG_4797This weekend we both decided we’d kick things up a notch this week in preparation for our coming trip to Tahoe. We’re going up for an extended weekend and its going to have snowed a few feet of fresh powder by the time we dive in…I can’t wait! We’re in double digits now and it’s about to get interesting!!

Week 10

Forget Skinny…I’m training to be a super fit bad ass!”

Workout Routine

  • Weights & Treadmill Intervals 55min 4x/wk + yoga 55min 3x/wk (Phil)
  • Interval Training 30min 3x/wk + 60min yoga 7x/wk + 45min cycling 3x/wk (Me)

Dietary Routine

Breakfast

  • Protein Shake
  • Sprouted Bagel w/eggs & cheese

Lunch

  • Grilled Chicken or Tuna Salad w/Mixed Green Salad
  • Roasted Veggie & Hummus w/Whole Wheat Pita

Dinner

  • Tomato Basil Soup w/Parmesan Croutons
  • Vegetarian Chili w/Multigrain Tortillas & Queso Fresca

Snacks

  • Celery w/Peanut Butter
  • Apple or Banana or Blueberries
  • 85% Dark Chocolate

 

 

’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! 🙂

 

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! 🙂

 

 

 

Motivation Monday #2

Welcome to another wonderful week friends!

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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.

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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 🙂