Motivation Monday #4

Welcome to the start of another exceptional week friends!

yoga-photography workshop-5.jpgWhile my family has been in town we’ve been keeping busy with long walks around the city, bike rides over Golden Gate Bridge, Paint Nite, rooftop dinners, and awesome city meals! I feel like Phil and I took a mini vacation even though we never left the Bay Area.IMG_0533.JPGWe have one more day until Mom & Dad fly home which isn’t keeping us from staying committed to kicking butt and keeping healthy for the 4th of our 16 exceptionally motivated weeks. My day started bright and early with a bike ride, yoga class, and some meditation. Then its a little more family time and crossing my fingers the weather holds out for my parents. I also have to squeeze in some work because there are some great projects in the works this week that I am super excited to share with you…soon!IMG_0540For now, you’ll have to be satisfied with another week of healthy eats and awesome exercises to stay healthy, motivated and feeling like your best! There is nothing quite like time with family to leave you feeling full of energy and ready to tackle another week!

Week 4

“Life doesn’t get easier, you just get stronger!” 

Weekly Exercise: Yoga Daily, 45 minutes cycling 2x week, and HIIT 2xweek

Routine: Pyramid Style  (2x week)                                                                                                                     (10sec, 20 sec, 30sec, 40sec,30sec,20sec,10sec rounds w/15sec rest btwn)

  • burpees
  • lunges
  • mountain climbers
  • skaters
  • plank

Breakfast: scrambled eggs whites with cheddar cheese & spinach on sprouted toast and orange juice OR oatmeal with banana and walnuts

Lunch: tuna salad with mixed greens OR tofu bowl with veggies and quinoa

Dinner: cauliflower pizza, fish tacos with zesty slaw, OR whole wheat pasta w/roasted veggies & marinara.

Snacks: Health Warrior Chia Bars, Trail Mix, Hummus w/cucumbers, carrots & pita chips, and apple w/peanut butter

 

’til next time, keep smiling 🙂

Advertisements

Myofascial Monday

Hello Friends!

I hope everyone had a marvelous weekend! I don’t know if it was riding bikes with Phil, teaching multiple classes, stress from the wedding, or a combination of everything, but I am all sorts of tight in my glutes after this weekend. To help, I have a myofascial release session planned during the Eagles game tonight…GO BIRDS!!!!675153_1280x720

I’m sure a lot of you are familiar with myofascial release but just in case, MFR is a soft tissue therapy used to relieve pain and immobility in the muscles. The goal is to release tension in the musculature and allow better circulation by loading the tissue with direct force until the muscular contraction releases. There are a ton of different options for the ‘application of direct force’ but I use a tennis ball or something similar. The idea is to find a specific part of the body that is sore, locate the trigger point (or super sore spot) and settle in to see if you can relieve some tension. gluteus_medius_trigger_pointsToday’s focus is on glut med which presents as pain in the outer hip, top of your butt, or as centralized back pain. Above is an image of some of the common pain stops and trigger points associated tension in these muscles.

SO, what do to….

rest your foot on the floor and your arm where ever is comfortable when you're on your side...I'm sort of moving into position here.
Rest your foot on the floor and arm where it’s comfortable on your side…I’m moving into position here 😉 

Take a few minutes in each position, allow the tennis ball to sink into the muscles, and try to soften/relax (it helps to breath deeply). Once you feel a release there, roll the ball a little up and down or side to side, find another trigger point, and repeat!

I should warn anyone who hasn’t tried this before, it can be uncomfortable! However, you should not experience any shooting pain, numbness, tingling, etc… if you do, back off and find a new spot, haha, you’re likely on a nerve – no need to be alarmed, you’ll be fine, the body is very resilient!

My goal is to share more myofascial release tips each Monday leading up to the wedding, so any questions, requests, etc.., please leave them in the comments section!

’til next time, keep smiling! 🙂

Thursday Thoughts

Today officially begins the one month countdown until Phil and I say ‘I Do’ and we’re both so excited! We got a lot of the little details decided over the weekend and we’re moving full steam ahead! We did manage some leisure time too – I love spending casual time with friends, enjoying the outdoors, and sharing delicious food/wine. We had such a great time at Vie playing bocce and tasting the new vintages, rooftop grilling in SOMA with friends, and enjoying the sunshine that we almost didn’t fit in our ride over the Golden Gate Bridge…but I wasn’t going to let that happen!!photoSharing some private time, just Phil and I, that didn’t revolve around work, the wedding, our finances, the future etc.. was so special!! We were able to take in the majesty of the mountains and the sweeping views of San Francisco, which was nothing short of magical…plus, feeling the wind blowing against my face and getting some great cardio didn’t hurt either!SanFran200605-201While it may seem trivial to some, time together is invaluable for us – both as individuals and as a couple. Inner peace is a difficult thing to achieve when you exist in this fast paced world of ours but often its the most important thing we need. Having time to decompress from life’s obligations, and do so with your partner, is one of the best ways I inch closer to that internal state of peace. Maybe for others it’s time alone with a good book, a stroll in the woods, sharing a meal, etc… the possibilities are endless and around every corner, you just have to find yours.

’til next time, keep smiling! 🙂

Wedding Rings and Yoga Things

Happy Hump Day!

Phil and I went wedding band shopping the other day…totally crazy! I know our wedding is like a month away so it shouldn’t be so surprising BUT there was suddenly this feeling of “WOW, this is really happening!” There was something about putting that band on that made things feel REAL…I can’t wait to be Colleen April! imageAnyway, we’re working towards the wedding day by day and last week I shared our skin prep secret – Lush face masks, so totally amazing! This week I’m sharing a little about how we’re working towards our wedding ready bods! Coupled with regular yoga (duh!) I am keeping things interesting with different forms of cardio – cycling, interval training, light jogging, and today I’m jumping into The November Project. I am not sure what to expect but I’m looking forward to the adventure!imageIn other news, I have been enjoying teaching yoga in San Francisco and can’t wait to teach more and more. I get so nervous each time I teach – questioning my flows, beating myself up if I stumble over my words, worrying if people hate it – but the more I put myself out there the less I question, beat myself up and worry. Tonight I am teaching my first corporate yoga class and I hope it’s the first of many! I know if I keep putting myself out there and takings steps forward, good things will continue to unfold!imageAs a fun little yogi motivation this month, I’m doing an Instachallenge! Chicago Yoga Lab’s September Splits Bits Info Challenge to be exact…day 1 is in the books and I would love it if you’d follow along this month on my Instagram!!

’till next time, keep smiling!! 🙂

April Beginnings!

Happy Easter Monday Friends! Life has been a little bit hectic the last two weeks so I haven’t been able to post, sorry guys 😦 Phil and I thoroughly enjoyed our trip to Philadelphia – seeing family was great and of course it felt too short – we were both sad to leave, but know the weeks until our trip back in May will fly by!

IMG_0299
We have also started, albeit slowly, our wedding restart diet! We have been trying to eat smarter and do a little cardio everyday! Since we’re both trying to get back to our healthier selves, and have seven months until the wedding, we’re going to slowly build a healthy habits. It’s never easy coming back from a period of indulgence, but it’s always good to take it slow so that the healthy changes stick!

IMG_0297

‘Til next time, keep smiling! 🙂

Guess what…

Hey Friends! I hope everyone had a wonderful weekend!supyogA Phil and I had a lot of fun doing Paddle Board Yoga, BBQing with friends and family, and making plans for our wedding…Oh yea, I’M ENGAGED! I’ve been so MIA lately because Phil and I got engaged June 28th & its just been a whirlwind! On top of our exciting news, my sister is pregnant so I am going to be an AUNT! Who is more blessed than me, right?!?!?! I can’t believe I am going to be a wife and an aunt…Holy Moly!

The next year is going to be a busy one with planning a wedding, doing my yoga teacher training, ringcontinuing to build my health coaching expertise, working full time, helping my sister & taking care of our new home since Phil and I will be moving into our very own place next month!I promise I will do my best not to talk about weddings all the time but I know I will be adding little tidbits along the way to chronicle my wedding planning process! More exciting is going to be my wedding work out/diet routine. Phil and I have agreed once we move into our place Aug. 1 we go into ‘sweating for the wedding’ mode & getting back to our healthiest selves!

barnWe’ve both been maintaining pretty healthy diet and exercise routines but definitely find excuses to slack on the cardio and indulge in the vino, haha, but that’s life, right?!?! Tomorrow I’ll be sharing my most recent bulubox review & plans for the coming weeks in terms of yoga routine, so until next time…SMILE!

Summer Solstice & Weekend Fun!

Hello WordPress Family! I hope everyone is officially enjoying their summer!! Saturday marked the Summer Solstice & like a good little yogi I honored the occasion with 108 sun salutations. There was much internal debate about joining a group or class but I personally enjoy doing my 108 practice privately – knowing there are a number of like minded souls globally participating in the same tradition makes me feel much more connected to the yoga community anyway!summer108

I did three sets of 36, dedicated to the past, present and future. My past meditation was focused on letting go with gratitude – acknowledging everything up to this point as a blessing that has helped shape the person I am. My present meditation was focused on celebrating each moment without judgement – not labeling an experience positive or negative but receiving it as it comes with openness & excitement. My future meditation was focused on honoring my inner light – remaining true to my inner self and continuing to follow my heart along my path to happiness.

bikeridePhil & I enjoyed a long ride on Sunday – about 40 miles – but we broke it up with some swim lessons & lunch @ Zakes in Fort Washington. We enjoyed a peaceful night in Sunday that was only slightly saddened by the tie that should have been a win for the US against Portugal in the World Cup. I was admittedly more frustrated that I should have been but we’re still in the tournament and have a shot against Germany….

Let’s go USA!!