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 #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! 🙂

Motivation Monday #12

Hey There!

IMG_1187.JPGIts 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?!?!FullSizeRender.jpgWe’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!

Week 12

“The reward make the work that much sweeter”

Exercise:

  • Phil – 55 min. yoga 2x/wk + 55 min. lifting w/cardio 3x/wk
  • Me – 55-75min. yoga 6x/wk + 55min cycling 3x/wk
  • Both – Skiing ALL DAY 2x/wk

Dietary Routine:

Breakfast 

  • Multigrain cereal w/banana and almond milk
  • Zucchini Muffins w/orange juice
  • Protein Shake

Lunch

  • tofu nuggets w/bbq sauce, carrot & celery sticks
  • roasted veggies w/lavash bread & hummus
  • chicken or tuna salad w/multigrain crackers

Dinner

  • Mixed Greens w/Feta, cranberries, almonds & balsamic vinegar dressing
  • Mixed Greens w/Gorgonzola, pears, walnuts & champagne vinegar dressing
  • Mixed Greens w/Goat Cheese, roasted veggies, & white peach vinegar dressing

Snacks 

  • apple w/nut butter
  • chia pudding
  • popcorn

 

’til next time, keep smiling 🙂

 

 

Foodie Friday

Happy Friday Friends!

Phil and I are excited for our special guests this weekend…Joe & Ashley April are in town! We have the pleasure of sharing Joe’s 31st birthday with them, showing the ‘other Aprils’ around San Francisco. I love when anyone comes to visit because its an excuse for us to explore and check out this incredible city. We have a few reservations so I’m not sure how much cooking I’ll be doing but if you’re cooking this weekend & want to keep it light, try today’s Foodie Friday pick, zucchini ribbon pasta & veggies w/basil & parmesan.

Zucchini Ribbon Pasta & VeggiesIMG_1013

  • 1/2 sm. carton of cherry tomatoes
  • 1/2 bunch of asparagus – trimmed
  • 1/2 pint mushrooms – sliced
  • 1 sm. yellow onion
  • 2 cloves garlic
  • 3 medium zucchini – sliced into thin ribbons
  • 1-2 tbsp parmesan cheese – grated
  •  basil for garnish
  • EVOO
  • Salt, Pepper, Red Pepper Flakes

Preheat Oven 425. Dice onion & mince garlic. Prep cherry tomatoes, trimmed asparagus, and mushrooms to roast in the oven by tossing in a tablespoon of EVOO, salt & pepper. Spread veggies out on roasting pan and pop into the oven for about 10-15 minutes or until the cherry tomatoes blister, the asparagus starts to brown, & the the mushrooms edges darken. While they cook, place a large sauté pan on medium heat w/EVOO & add red pepper flakes. Once oil is hot add the onions & garlic – cook until translucent & season with salt & pepper. Add zucchini to the pan and toss in with the onions, garlic, pepper flakes, & oil in the pan. Allow the zucchini to cook for a few minutes but not until translucent…toss with roasted veggies, finish with grated cheese, basil and a drizzle of truffle oil or EVOO.

I’m not going to lie and say it tastes like pasta because it doesn’t, hahaha, but it does taste delicious and is a fabulous way to get a lot of extra nutrients & hydration in your diet. You can get creative and change up the veggies, herbs, add lemon, etc.. and still have a wonderfully nutritious meal.

 

’til next time, keep smiling! 🙂

 

Wellness Wednesday

Hey there guys!

I hope everyone is getting some restful nights sleep and if not, today I will be offering a few more tips to help you catch some z’s. While I can’t say my husband has been taking my advice, since he still seems to be tossing and turning every couple nights (love you babe, 🙂 ), I have been employing my breathing tips to help my fall asleep faster now that my days are longer.UnknownIt is very difficult to get up at 5am when you finish work at 9pm and still need to eat & unwind; which is why falling asleep quickly to get as much sleep as possible is paramount. I haven’t exactly established a perfect routine yet, but below are 5 easy tips to help you unwind and prepare for a more restful night sleep.

The Evening Unwind

  1. Put the phone away: set your alarm, respond to whatever needs to be responded to, check the last of your social media feeds and then say goodnight to your phone. Taking yourself away from the screens can help get in the right mode for rest.
  2. Eat Light: in my opinion, its really important to refuel after teaching/working out/etc. even if its late. The main thing you have to remember is your body will need about 45 min. for your food to settle and you’ll want to keep it simple (ex. greens and lean protein)
  3. Drink Tea: consuming ginger or a decaf tea with anti-inflammatory properties such as chai can help calm things from the inside out and aid digestion.
  4. Wash Up: taking a warm shower to cleanse the body & allow for a few minutes of peace can be just what the dr. ordered before you hit the hay
  5. Lavender: Light a lavender candle or use lavender oil on the skin once you’re out of the shower. The smell & the oils can also help promote calm and prepare you to sleep

 

’til next time, keep smiling! 🙂