Motivation Monday #11

Happy Monday Friends!

imageWe 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. imageWe 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.imageThis 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!

Week 11

“The more you believe the closer your dreams become.”

Exercise Routine:

  • weights & cardio 55min 3x/wk & yoga 55min 2x/wk (Phil)
  • cycling 5min  3x/wk & 55-90 min yoga 6x/wk (me)

Dietary Routine:

  • Breafkfast: protein shake, oatmeal w/walnuts & bananas, or banana bread
  • Lunch: turkey chili w/sour cream & multi-grain chips, New England clam chowder, or super salad
  • Dinner: salmon cakes w/soba noodles & winter greens, tofu nuggets w/ raw veggies, or red lentil daal w/roasted veggies & naan
  • Snacks: popcorn, apple, raw veggies, sunflower seeds, or plantain chips

 

’til next time, keep smiling! 🙂

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Wellness Wednesday

Happy Hump Day!

We’re half way through another week and with some sleep issues here at the April home, I am doing a second round of sleep help for Wellness Wednesday. Phil had a terrible night sleep last night and was tossing and turning the night before as well. While my breathing techniques are pretty amazing, below are 5 yoga poses to help promote better and more restful sleep. Everything listed below can easily be done at home and with the support of pillows, bolsters, blankets, etc.. if needed.

Sleep Sequence #1

IMG_1064The 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.

Since I have noticed this is a pretty serious wellness issue I will be dedicating all the Wellness Wednesday posts for the month of March to sleep tips! Getting a good night sleep is paramount to getting the most out of your day, so if there are any specific issues out there or things you’d like to cover, comment below!

 

’til next time, keep smiling! 🙂

 

 

Motivation Monday #10

Smile Friends!

It’s another marvelous Monday. While it may have rained all weekend, it didn’t stop Phil and I from accomplishing everything on our weekend todo list – which oddly included a lot of sleeping in, late breakfasts, watching movies, and lounging on the couch, haha! 😉 But in all seriousness, we did run a few errands, take a yoga class together, work on our taxes, and go over the monthly budget from February – not bad! IMG_4903.JPGThis relaxing but productive weekend was much needed after a week of feeling frantic and unconstructive. Some of you may have noticed a few more spelling/grammar errors in last week’s posts than usual…not that I’m making any excuses BUT that’s primarily because I was drafting entirely on my phone. Phil and I have had three computers (all admittedly old) crap out on us in the last 6 months and the last of which did so last Sunday. I thought we’d be shopping for a computer this past weekend but when Phil came home from his business trip he showed up with a brand new MacBook Air! I am so lucky!!!!!

IMG_1001The computer isn’t the only reason I feel lucky right now…this week I am adding a few new classes to my schedule and am excited to announce my new permanent schedule. Check it out on my yoga page or head to MoveWith to see my schedule! IMG_4797This weekend we both decided we’d kick things up a notch this week in preparation for our coming trip to Tahoe. We’re going up for an extended weekend and its going to have snowed a few feet of fresh powder by the time we dive in…I can’t wait! We’re in double digits now and it’s about to get interesting!!

Week 10

Forget Skinny…I’m training to be a super fit bad ass!”

Workout Routine

  • Weights & Treadmill Intervals 55min 4x/wk + yoga 55min 3x/wk (Phil)
  • Interval Training 30min 3x/wk + 60min yoga 7x/wk + 45min cycling 3x/wk (Me)

Dietary Routine

Breakfast

  • Protein Shake
  • Sprouted Bagel w/eggs & cheese

Lunch

  • Grilled Chicken or Tuna Salad w/Mixed Green Salad
  • Roasted Veggie & Hummus w/Whole Wheat Pita

Dinner

  • Tomato Basil Soup w/Parmesan Croutons
  • Vegetarian Chili w/Multigrain Tortillas & Queso Fresca

Snacks

  • Celery w/Peanut Butter
  • Apple or Banana or Blueberries
  • 85% Dark Chocolate

 

 

’til next time, keep smiling! 🙂

 

Foodie Friday

Happy First Friday Friends!

image.jpgPhil and I are skipping the mountains this weekend for a little alone time and some R&R. Phil is returning from his business trip this evening so its the perfect excuse for the two of us to curl up with a nice bottle of wine and chill. I am taking on more classes starting next week so I’m really trying to mentally & physically prepare for the shift. It’s a good thing I know just what to do.image For me, there is no better way to prepare than to take the best possible care of myself…which includes fueling up for success! Thanks to Plated, that’s no problem, and since its the beginning of the month, 3 more delicious meals are about to arrive on my doorstep. I don’t know if I am going to make a change to try another delivery service anytime soon, just because I don’t think the meals are quite as healthy but I am still doing my research!imageFor now, I am diving in fork first to these delicious dishes and I encourage you to give Plated a try! This box includes whole wheat flatbread w/mission figs, caramelized onions, & teleggio, red lentil daal, smokey eggplant & garlic naan, and salmon ginger cakes w/soba noodles & winter vegetables. Include your email in the comments below and I will send you a free box to try!

’til next time, keep smiling! 🙂

Wellness Wednesday

Happy Hump Day!

imageI’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.

sleeping beautyFind 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?

’til next time, keep smiling! 🙂

 

 

 

 

 

 

 

Wellness Wednesday

Talk about getting over the hump!

IMG_0802This week is definitely a bit bumpy but we’re half way through and I am confident that things are smoothing themselves out. With my new transition of working for the studio there is a bit of a learning curve and I am finding some of it harder to navigate than I anticipated…similar to how I felt on the mountain this weekend.IMG_0909While I mentioned Phil and I pushed past our comfort zone during our ski weekend, I didn’t include the fact ski patrol had to help me navigate a portion of one of our runs. We had been progressing to more and more challenging runs decided to take our friends up on a little guided tour through a run they felt we could handle. We went up for round 2 and our friends decided to take a detour to harder terrain and when we hit a fork in the trail and went the wrong way. We were doing okay until I ended up stopped. I was staring down at completely unknown terrain after only a few days on skiis and felt frozen. I was immediately aware of all the potential ways in which I could injure myself and ruin my career…not so motivating. A ski patrol dude happened to be riding by & stopped to see if I was okay. He noticed I clearly wasn’t and immediately began to start calming me down….He gave me the option of radioing in a sled to take me down but said he thought I could do it. So with a deep breath I turn my skis down mountain and made my way down. FullSizeRender (22)The point of the story and the theme of this Wellness Wednesday is listening to the voice inside and deciding where it’s coming from. There are so many fears, apprehensions, insecurities, etc… that can keep us from pushing past our comfort zone and while it’s important to listen to your body’s limits, its doubly important to decide when it’s fear. Taking a few deep breaths, reminding yourself of the basic facts, and evaluating what’s really going on can be hard but incredibly rewarding. In the end I was able to realize I have much more ability than I was giving myself credit for and I could make it down runs like that again.

Whether its tackling new trails on the mountain or taking on new responsibilities for your dream job, it’s all about pushing past your fears and finding your edge.

 

’til next time, keep smiling! 🙂

Motivation Monday #8

Happy Monday Friends!IMG_0907Well, we survived the birthday weekend shenanigans in Tahoe and Phil & I really challenged ourselves on the slopes. I’m feeling motivated after the rush of pushing past my comfort zone on the mountain and hoping to carry that momentum into this week!IMG_0913 Neither Phil nor I are venturing near a scale until the beginning on March but we know we’re on the right track because we’re both feel good – indulged this weekend but didn’t go crazy, bumped up the intensity of our cardio a bit, and are trying to cut back on booze during the week. It’s a double boost of motivation because we’re officially in theIMG_4867.JPG Lenten season & now more than ever we are supposed to work on being the best version of ourselves. We were both considering ‘giving up’ something for Lent but since we’re already on this healthy living grind we’re kicking it into high gear instead…we are half way through our ‘2016 healthiest year ever’ kick start and I
can’t wait to keep going. I’m adding some new classes to my schedule at the end of the month, so check out my yoga page if you’re interested. I feel so lucky that I get to share my passion as my profession and hope my offering continues to improve. Come March I will be ‘offically, officially’ be at my current work life goal and it feels awesome! Until then, I am focusing a lot on my personal practice to find some inspiration & the classes already on my plate (which believe me is a lot on already)!

Week 8

“Just because at first it might seem risky, impossible, or pointless doesn’t mean its not worth trying. Follow your heart & don’t give up.”

Exercise

  • 75 min yoga 6x wk (Me)
  • 55 min yoga 2x wk (Phil)
  • 55 min cycling or jogging 3x wk (Me)
  • 55 min lighting & cardio 3x wk (Phil)

Dietary Routine

Breakfast

  • protein shake
  • sprouted bagel w/banana & pb
  • oatmeal w/cranberries & almondsIMG_4780

Lunch

  • tofu stir fry w/veggies & brown rice
  • grilled chicken w/mixed green salad

Snacks

  • homemade protein bars
  • popcorn
  • dark chocolate w/pistachios

Dinner

  • fish tacos
  • whole wheat pizza w/pears, fennel, arugula & balsamic
  • tofu nuggets w/salad & sweet potato chips

 

’til next time, keep smiling! 🙂