Happy Monday Friends!
I’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.
I’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! 🙂
Are 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. 
We’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.
Its 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?!?!
We’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!
We weren’t able to make it up quite as early on Friday as we would have liked but we got here before 9pm and able to have a healthy dinner before getting to bed. 
We were up with the sun & the first on the slopes Saturday – skiing some tougher terrain All day! We woke up Sunday to the photo above & the snow seemed to be endless pouring from the sky – it was pretty cool! We’re taking a lesson today so we can have a professional show how to take things to the next level for the remainder of the season. My muscles are definitely feeling a little tight but I’ve been hydrating, consuming anti-inflammatory foods, soaking in the hot tub, and doing a ton of yin yoga to keep moving.
This week starts 6am classes and I’m very exciting for my new offering! I’m hoping to maintain my cardio but I also have to remember to take care of my body and not overdo it. That being said, this week I’m cutting interval training/running and only cycling for cardio. There are 5 more Motivation Mondays and I can’t wait to share the overall results and take-aways with everyone!
The 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.
I’m gearing up for Phil to leave for another business trip and making sure to spend as much time together as possible! One of the worst things about Phil going away is getting to sleep. Some people may think it’s a blessing to have the bed all to themselves but for me, it’s hard to get settled. Thanks to yoga I have a few proven techniques to calm my anxious energy & for Wellness Wednesday, I’m going to share them with all of you.
Find a comfortable position, close your eyes, and take a few deep breaths. As you deepen your breath start to imagine yourself sinking into the mattress, one body part at a time (starting with your toes and working to the crown of the head). Once you are settled, the real magic begins… Inhale for 4 seconds, hold for 2 seconds, exhale for 6 seconds, and repeat until you are asleep. It might sound simple but is incredibly powerful. For me, as soon as I think “Man, this is taking forever, maybe it isn’t going to work” I fall asleep. A good night sleep is a foundation to a healthy life, so what do you have to lose?
The 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.
The 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 
)! 
We’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!
I’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! 
We had a wonderful weekend in Tahoe skiing and enjoying the amazing views! This week, in addition to my studio classes at 
But 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!
Can you believe the first month of 2016 has already come and gone?!?!? I think I must have blinked and missed it because I sure can’t! January was full of so many exciting visits, adventures, and exciting career opportunities I can’t imagine how February is even going to compare.
One thing is staying the same though, and that’s our commitment to healthier choices. We made it through one month of more conscious living: eating well, exercising, making healthier decisions, etc… and even though there was indulging, like these amazing desserts from dinner at 
Livingleen 