Foodie Friday

Happy Friday Friends!IMG_0696.JPG

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While the rain has been coming down here in SF, the snow has been falling in Tahoe and I can not wait to hit the mountain this weekend! Phil and I are heading up to celebrate a friends birthday so the house is going to be packed – which means lots of eating, drinking, and general ridiculousness in addition to skiing! Before we go, I wanted to share this month’s Foodie Friday restaurant feature, Top of the Mark. You may recall Phil and I enjoyed a wonderful Valentine’s Day brunch there last weekend, and it was so good I had to share. IMG_0695.JPGWhile some locals may say this is a bit of a tourist thing, I would disagree – from the food, to the service, to the view, everything was wonderful! Top of the Mark is located on the top floor of the Mark Hopkins Intercontinental Hotel in Nob Hill and boasts unparalleled views of San Francisco. Phil and I took our time and coursed out our meal, sipping some delicious California sparkling and taking in the city scape…talk about relaxing.IMG_0693Especially since we moved to San Francisco we try to make our dining out experiences special…back home we went out to eat 5-6 times a month but with the higher cost of living out here, we’ve cut that back to about 1-2 a month. Since we don’t do it as much we try to go places we haven’t tried, make each experience unique, and use food as a way to get to know our new city a little better. If you’re an SF local or if you’re just visiting, you’ve got to check out brunch at Top of the Mark or even just pop into their bar – you won’t be disappointed!

 

’til next time, keep smiling! 🙂

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Motivation Monday #7

Happy President’s Day Friends!!FullSizeRender (21).jpgThe fun of the weekend spills over into today for Phil and I since he has off from work and I have a few more weeks until I start teaching regularly Monday mornings! We’re starting the morning with protein shakes and a jog, followed by some rooftop yoga, and some spring cleaning! With the weather improving day by day we’re taking this time to do a little head to toe cleaning of our mini home.IMG_0707The indulgence from this weekend definitely takes the cake! Phil and I shared an amazing brunch at Top of the Mark around the corner Sunday, we ate an amazing dinner Saturday night (prepared by yours truly), and indulged in lots of bubbles! It was GLORIOUS…but after I finished teaching my yoga class last night I felt like a big tub of lard, hahaha! I am fairly confident I put back on 2 of the 5+ pounds but I’m not worried: I am taking probiotics for the next couple of days, drinking apple cider vinegar & lemon tea, and being more conscious of my dairy intake (cheese is my weakness :-/ )! yoga-photography workshop-8.jpgWe’re in week 7 which means we’re almost half way through and it hasn’t really felt like a struggle to be honest…maybe at the half way mark we need to kick it up a notch!

Week 7

“Two steps forward, one step back, still gets you ahead…don’t stop trying!”

Exercise

  • 45-55 min. of jogging in the sunshine 3x/wk
  • 55-90 min. yoga (7x=me / 2x=Phil)
  • 35-45 min. weights (2x=me / 3x=Phil)

Dietary Routine

Breakfast

  • Zucchini muffin w/orange juice
  • Sprouted wheat toast w/peanut butter and greens powder water
  • Protein Shake

Lunch

  • Teriyaki Chicken or Tofu w/mixed vegetables and brown rice
  • Tuna Salad w/pita and mixed green salad
  • Whole Wheat pasta w/tofu bolognese and carrots

Dinner

  • Mushroom Lentil Burger w/sweet potato chips
  • Fish Po-Boys w/spicy coleslaw
  • Super salad w/pumpkin seeds, nuts, cranberries, feta cheese, veggies, & quinoa

Snacks

  • Apple w/peanut butter
  • Fresh salsa w/multi-grain tortilla chips
  • Homemade chia bars

 

 

’til next time, keep smiling! 😉

Wellness Wednesday

Happy Hump Day Friends!

IMG_0554I am over the moon and so excited for today you have no idea! In a few hours I will be giving my first corporate wellness presentation here in San Francisco. I have been prepping like a mad woman while balancing the family visit and thought it would be fun to share some of the tips I plan to talk about today.IMG_0569Since the target audience is modern business professionals I’ve included 10 tips to energize your day without an energy drink or excessive coffee consumption.

  • Energize your Day
    • Try a mid-day work out to keep energy up and avoid that 3pm slump
    • Have some chocolate! Dark chocolate has caffeine but also cognitive and mood boosting properties from Flavonoids
    • Believe it or not your mom was right: some fresh air will do you some good, so try to get outside for 10-20 minutes.
    • Sit up Straight! Slouching can cause fatigue whereas sitting straight helps comfortably support your frame with less effort (plus it gives you a little confidence boost which is nice)
    • Leave your desk to eat as often as possible – including snacking if you can help it.
      • the body needs to know its ‘fuel time’
    • Opt for complex carbs that break down slowly and keep your blood sugar regulated
      • always drink plenty of water too
    • Try to listen to music at your desk or pump it through the speakers to boost mood, focus and energy
    • Sipping on green tea in the afternoon after your lunch has been known to improve cognitive function, aid digestion, keep you fuller longer, and fuel your body with antioxidants and flavonoids.
    • Chia seeds, especially when paired with water are proven to keep you full and fueled for the day
    • Red is associated with confidence and winning…brighter colors can also keep you more alert and awake.  

I hope you find ways to incorporate one, or some, of these tips to help keep you energized, the healthy way!

 

’til next time, keep smiling! 🙂

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 🙂

Wellness Wednesday

Happy Hump Day!

We’re mid-way through another wonderful week and I for one am beaming today! There is a lot to be grateful for everyday but today especially because my sister and parents are coming to visit!! That, and things are falling into place more and more with my career and our live’s here in San Francisco.yoga-photography workshop-10 In the coming weeks there are lots of exciting things happening! Everything to come has to do with growing in my career, so I couldn’t be more excited that I have time with some of my family beforehand; which brings me to today’s Wellness Wednesday topic, balanceWork-Life-Balance1When I mean balance, I don’t mean the kind I do on my head or in the picture above 😉 I mean happily and effectively managing all the different aspects of life. I used to get this tunnel vision when it came to the different aspects of my life: I would focus on whatever I wasn’t happy about and figure out a way to fix it or make it bend my way. Sometimes I would succeed but most of the time I wouldn’t and I would end up morwheele unhappy than when things started. It wasn’t until a few years ago that I was really able to make a sift…things just were not working. Now, my focus is on finding time for the little things, working smarter, and allowing myself downtime. I know as life continues and children are added to the picture, things will get even more exciting and the challenge of balancing things out might become more tricky but in the end, its ALL doable. Whatever your priorities in life, you’ve got time for all of them and the stuff you want to do too, it just takes a bit of balance. If you’re not sure where to start, begin by taking 5-10 minutes to be silent, alone, and just see what pops up.

 

’til next time, keep smiling! 🙂

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!

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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 🙂