Happy New Year

Happy 2018 Everyone!

I am excited for another year of excitement here in San Francisco with my wonderful husband & precious fur baby! It has been nearly 21 months since I completely abandoned the blog & simply focused on teaching…but I’m back! I plan to keep things as simple as possible – just focus on my life & practice. With that in mind, here are a few goals for 2018.

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New Year’s Resolutions

  • 35 minutes of daily fitness
  • daily meditation
  • explore the bay area
  • find better balance
  • stay in better touch with friends & family

 

My goal is to blog 1-3 times a week…depending on what I am working through in practice or life, you’ll find it here. What are some of your resolutions? Any exciting goals?

 

As always, keep smiling! 🙂

 

 

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Motivation Monday #16

Wow, what a weekend!

IMG_1392Phil and I had such an amazing close to our first official ski season in Tahoe – perfect weather, great snow, and even better friends to share the fun. Doubly exciting is the official wrap up of the 16wks of 2016 Motivational Mondays! Phil and I have loved and are going to continue to work on making healthier choices, taking better care of ourselves, and nourishing our bodies. I’ve personally been able to maintain my goal weight & lose 5% body fat, while Phil lost 15 lbs and gained more noticeable muscular definition. We’re continuing with our healthy eating & regular exercise routine…if we make any major changes or decide to experiment with something new, I’ll be sure to share, but for now, Monday’s will sift – I’m calling this 16 wk series Meditation Monday…I’ll be getting started May 2 & am really looking forward to the opportunity to dive a little deeper.IMG_1413This week I have 4 private client sessions, 14 studio classes, a social media challenge to prep, and quarterly goals/projections to complete – no one ever said going after your dreams was easy but when you love what you do I guess you can’t exactly call it hard either. I constantly catch myself in moments of self doubt, fear, etc… regarding the career/life choices I’ve made & in the blink of an eye something or someone snaps things back in perspective. As long as I keep walking my talk & offering up the truest version of myself, I can’t go wrong.

Week 16

“All differences in this world are of a degree because oneness if the secret to everything”

Diet & Exercise Routine – same as always – make the right choices for you!

’til next time, keep smiling! 🙂

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! 🙂

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! 🙂

Foodie Friday

Happy April Fools Friends!

imageI can’t remember the last time it was a true 1st Friday and April Fools, so my lame attempt at a prank was posting now! I  wish Phil and I were in the city so we could see the opening of the different art exhibitions. I used to love the Old City 1st Friday art openings while Phil and I were in Philadelphia but it all got very crowded and crazy so we couldn’t enjoy it. Even though we’ve been here a year we still haven’t done a 1st Friday in SF…I think May might have to be the month. We’re in  Tahoe for some spring skiing and a break from the city. The ski season is coming to a close for us, only a few weeks left, and we’re both looking towards bikini season, haha!imageSince it is officially the first Friday of this month, its a plated Foodie Friday and this week its fish, veggies, and a delicious range of flavors: on the menu is a thai curry tilapia, cheesy vegetable linguine, and gruyere grilled cheese. image.jpegComment below with your email address for a chance to receive a free box!

 

’til next time, keep smiling! 🙂

 

 

Wellness Wednesday

Hey There Friends!

IMG_0541Are we all making it over the hump? This week started busy and will end just the same…story of life I guess, right?!? Anyway, since today is the last Wednesday in March this will be the last installment of my sleep series. Since I have covered most of the basics, I thought I would hit one more – the morning routine – waking up in the healthiest way to start your day. 7381063We’re all guilty of hitting the snooze button a few too many times in a desperate attempt to get more sleep, only to end up rushing out the door and jolting your body into a panicked start to the day – no bueno! Below are the five things, no matter what, I do every morning to ensure I have a healthy, happy start to the day.

  1. No Snooze – set your alarm for when your realistically need to get up, and get up. Place your phone or alarm clock far enough away from your bed that you have to physically get up to shut it off.
  2. Drink a tall glass of warm or room temperature water. If you’re a tea or coffee drinker this is the perfect time to start the kettle, french press, pot, whatever…
  3. Clean Routine – whether you like to shower in the morning or not, take time to thoroughly wash your face, neck & check, brush your teeth & hair, as a signal to your body that its time to refresh & restart.
  4. Make your bed and tidy up – I guess this one is a bit of a personal thing but its amazing how much better it feels to come home to a clean and tidy home (or at least bedroom/bathroom).
  5. Keep things quiet & screen free for 30 minutes if possible. With the exception of shutting off your alarm, try to avoid the TV, iPad, computer, and cell phone while you’re getting your day started – the world can wait another 30 minutes.

I hope these and the last few weeks of tips can help you maximize your energy throughout your day & keep you feeling happy/healthy!

 

’til next time, keep smiling! 🙂

Motivation Monday #13

Happy Easter Monday!

IMG_1222What a beautiful weekend! We had such a lovely time enjoying the sunshine, taking things slow, and celebrating the culmination of Easter Week. Friday night was quiet and low key (in observance of Good Friday). We had some fish po’ boys for dinner and hit the hay early. Our weekend kicked off with a trip to guitar center to buy Phil his long overdo electronic drum set. We spent the afternoon enjoying delicious wine at our winery’s spring release event, and afterwards some shopping & pizza night! Yesterday was mass, an eggs benedict & mimosa brunch by yours truly,  and rooftop yoga/ an evening of grilling & enjoying the sunset. IMG_1224We’re almost finished the month of March and even though Phil and I have been making healthier choices we still don’t feel like we’re kicking it up enough. So with three weeks left in our 2016 challenge we’re thinking we might extend things a few extra weeks and try something a little different. Starting next week, so with two weeks left in our original challenge, we’re going to start simplifying our diets & kicking up the healing treatments – epsom salt baths, heat/ice, evening and morning stretching, and myofascial  release. We’ll be doing this through the month of May but will still report our results 16 weeks in. IMG_1237Keep working along with us or put your own spin on what we’re doing!! Let me know how it all works out…I would love to hear from anyone whose taking steps week by week to make healthier choices! We’re heading into OUR month with energy and enthusiasm….who else wants to make April their best month yet!

Week 13

“Say NO to can’t”

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 – Grilled Chicken or Shrimp w/mixed greens & quinoa, or Tofu Stir Fry
  • Dinner – Veggie Sloppy Joe’s, Tofu Nuggets w/carrot sticks, Grilled Veggie Sandwich

 

 

’til next time, keep smiling! 🙂