Taking time to unplug

This past weekend my boyfriend and I had the chance to escape, to disconnect, and truly find each other.  Through Airbnb we found an Airstream trailer tucked away in the mountains of Malibu. We knew going into it that we would have no cell service and my immediate reaction was one of anxiety. I knew I was very connected and constantly using my phone but I didn't realize it would cause a slight panic feeling. This right there was a lesson in itself, I need to be more present to whats happening around me, not whats on a tiny screen in front of me.

Saturday our journey began. We stopped at the grocery store to pick up supplies, healthy food and a few adult beverages because hey why not. Once we turned off PCH and slowly made our way up a canyon road I was getting more and more excited. We got to the gate of the property, texted the owner we had arrived and then phones off!

We got to the trailer where we were given a quick rundown of how everything worked and then we got ourselves unpacked and settled in. It was absolutely adorable; tiny, cozy and fully equipped with everything we would need. Now it was time to explore!  There were hiking trails all around that we wandered on and found a great spot to watch the sunset. Once it started to get pretty dark we went in, made dinner, and settled in for the night. The first thing I noticed was the silence. There were no sounds of the city, no car sirens, people yelling, or doors slamming. The only sounds heard were bugs and the wind.

By this time the anxiety of being disconnected had dissipated and I was starting to really enjoy the freedom. With no phones, TV or other online things to distract us all we had was each others company and conversations. We spent the whole evening talking, having a conversation where we were 100% there.

To sum up the experience in a few words it was AMAZING, LIBERATING, REFRESHING, AND RELAXING.  

On our drive back home the tables turned, I started getting anxiety about turning on my phone. I didn't want the constant buzz of emails and texts, notifications popping up, and people wanting replies instantly. I realized the sense of relaxation I had experienced was just as much because of disconnecting as it was being in a quiet and beautiful setting.  

I now appreciate unplugging from the world, spending quality time with yourself and your loved ones, really making connections without any distractions. 

I highly suggest taking the time every day or maybe just once a week to start off and unplugging.  You deserve time completely for you. 

Yoga in paradise

When I first started practicing yoga I never imagined it would turn into a career.  It was a hobby, a way for me to escape from the craziness of everyday life and have some quality me time.  It became such a big and important part of my life that I figured if I could "work" doing something I loved then I wouldn't really be working.  I shipped myself out to LA almost 4 years ago to do a teacher training. Working in the fitness world has its ups and downs. not always as glamours as I thought it would be, but it is truly amazing to share such an important part of me with others.  

Last year as I was browsing the internet one afternoon as we all do I came across a company that offers great deals at all inclusive island resorts for fitness instructors to come and guest teach.  Doing what I love in a tropical place... where do I sign up!?
I am leaving this weekend with my amazing s/o to head down to Mexico for my first teaching vacation and I am beyond excited!  

It is incredible where my journey has taken me, and this is another wonderful stop along the way.  I cant wait to be in a new place, meeting new people, and sharing something that has had such a significant role in my life.  Stay tuned for updates and pictures from the experience!

Be back soon :) 

Sometimes it's hard to trust the universe

If you are like me then you live each day being the very best you can.  You smile at strangers, say thank you for small things, and send out positive vibes.  You live each day and trust that the universe has a plan for you, a path to follow, and that everything happens for a reason. 
Somedays you wake up just like any other, you go about your day, and then it happens, the universe hits you with a ton of bricks right in the face. It is during these tough moments, these life altering events, that you begin to wonder; what the f**** universe. 

I recently had an event that did just that, it made me question my trust in my path.  The first emotion that happens is shock, then confusion, then an overwhelming sadness.  Once the tears fall, the sobs begin to quiet and you wipe the snot from your face that is when anger hits.  Anger over takes you and you want to yell and scream, you want to shout, and tell the universe to eff off.  (at least thats what I feel like doing)  I had so much trust and faith that I had been following my path, doing everything I could to make myself and those around me happy.  Anger moves into you and makes you think, why me?  Why would something bad happen to me?  What have I done to deserve this?  But thats just it, I didn't do anything.  There is no isolated event, or wrongdoing that I am being punished for.  Sometimes it is as simple as this, bad things happen to good people.  The little boy fighting for his life hasn't done anything to deserve that, the mom that comes home with her new born baby to find her house vandalized and robbed didn't do anything to deserve that.  Sometimes bad things just happen.  

After I let all of my emotions have their turn (it is important to let yourself feel) I decided I was going to take this unfortunate event and find the silver lining.  When you are faced with tough things in life, you have two choices... you can either let it knock you down and keep you down or you can stand back up, brush yourself off, and be that much stronger.  I have chosen the latter, I am going to come back even stronger. 

For all of you out there who are questioning the universe and why certain speed bumps come into your life, remember this... everything does happen for a reason, there is a lesson somewhere, and it takes courage and strength to find it. You have that strength. 

Breakfast made easy!

We always hear that breakfast is the most important meal of the day, it sets your day up for success, it gives you energy to get through the day without craving sugar rushes, and so on.  All of these statements are true, if you are doing breakfast right.  People always tell me that they have a hard time with breakfast for a variety of reasons; they aren't hungry in the morning, they don't have time to make something, they don't have time to sit and eat, they don't know what to have.  

I am about to tell you the most simple breakfast that is going to change your morning for the better.  It provides energy, protein, vitamins, and minerals! Now have some fun and enjoy.

OVERNIGHT OATS
All you have to do to whip up a bowl is fill a mason jar or Tupperware container with grains, toppings, add-ins and a liquid like milk or water. Then you throw it in the refrigerator overnight.

Here are some wonderful examples :)

DIRECTIONS  (DIRECTIONS ARE THE SAME FOR ALL)

MIX ALL THE INGREDIENTS TOGETHER IN A  JAR. STIR WELL, COVER, AND REFRIGERATE OVERNIGHT.

THE NEXT MORNING, REMOVE FROM THE FRIDGE, TOP OFF WITH YOUR FAVORITE FRESH FRUIT LIKE RASPBERRIES OR BLUEBERRIES AND ENJOY!

INGREDIENTS

1/2 cup rolled oats

1/2 cup coconut milk

1 tablespoon chia seeds

2 tablespoons slivered almonds

1/2 tablespoon maple syrup

1 teaspoon vanilla extract

INGREDIENTS

1/2 cup Unsweetened almond milk (or milk of choice)

1/2 cup Plain low fat Greek yogurt 

1/2 cup Grated carrots 

1/2 tsp Cinnamon

1/2 tsp Apple pie spice

1/2 cup Old fashioned oats

1/4 cup Protein powder 

INGREDIENTS

1/2 banana mashed

1/2 cup oats

1/4 cup almond milk

1 tablespoon chia seeds

1 tablespoon flaxseeds

The importance of rest, listen to your body

We all know how hard it is sometimes to just stop and do nothing, to forget about daily routines and responsibilities and give ourselves the break we need and deserve.  It is a scary thought, doing nothing but taking a moment in your life to rest could do wonders for your day-to-day life. It will recharge your ability to deal with your commitments, your relationships and your overall health and wellbeing with more energy. It’s a worthwhile investment of time, because the efficiency of a well-rested mind will make every area of your life more productive.

Studies show that sleep and rest are essential building blocks of the body and mind. You become stronger and leaner more quickly if you take rest days during your training.

 Pushing your body into overdrive will manifest physically through tight neck and shoulders and usually digestive malfunctions such as gas, bloating, and acid reflux.

 Not allowing yourself time to rest can cause hormonal havoc in your body as cortisol and adrenalin are being pumped through your blood without you even knowing it; the boost of these hormones long term causing your body adrenal exhaustion and an overall hormonal imbalance that can lead to some nasty complications such as depression, weight gain, chronic fatigue and fertility issues. 

When you create a daily to-do list of things you “need” to do, you are internalizing a lot of negativity and losing touch with your own body, which will result in emotional turmoil. You’ll end up with the worst version of your own self – stressed, tired, mentally slow and physically vulnerable. You have to be in touch with the present moment, observe how you feel, and decide what your body and mind needs. 

Here are some ways to incorporate rest into your life

• Daily meditation practice
• Daily breathing exercises: 20 diaphragm breaths every night before bed time.
• Yin exercises rather than yang: yoga, tai chi, restorative exercises (Savasana yoga pose)
• A daily bath 
• hot tea and ½ hour of reading.
• ½ hour walk
• Tea or coffee with a good friend
• Massage or other relaxing beauty treatment 
• 8 hours of sleep
• My favorite Netflix show
• I say “NO” to social situations when I am feeling overwhelmed, and instead I choose to lay low, read, walk or go for a massage. Your friends will be there for you – if you can’t go to that party, arrange to meet for a walk or some tea! Go to yoga together!

Feel the music

Benefits of a solid work out playlist, it does matter!

• No matter what your work out of choice is, a good playlist can make or break it.  There are actual scientific studies done on why music is important for exercise, not just because you love singing along to catchy pop hits.  

• Music is a good distraction.  Music can make you less aware of your exertion, causing you to push just a little bit harder.  (with the right tempo song)  

• Music puts you in “your zone”.  Every one has that special pump up song that you have always used to power through tough times.  It works because we associate certain songs with memories and channel that experience or emotion.  

• Music is a great way to keep pace.  The rhythm of your music stimulates the motor area of your brain.  This stimulation aids in self paced exercises like running and lifting.  Having your beats match your pace creates efficiency. 

• Music heightens your mood.  Music allows you to escape from the present and pick a way you want to feel. You can use music to escape stress and negativity and push through a challenging work out.

Now let yourself get lost in the beats, feel the music, and get your body moving!

New Year, Same Goals?

HAPPY NEW YEAR!!

You did it, made it through another year, and now you find yourself eager and ready to go on a new year, new me campaign.  You get yourself excited, you make a list of goals, and then you realize your list looks a lot like it did last year...and the year before... and the year before that.  Maybe the problem is not you, but your goals.  If you are setting the same goals year after year, maybe you need to take a moment to reflect on why you havent met them in the past.
The best way for a New Year, New Me transformation is to take sometime with your goals and really make sure they are SMART.  Smart... now what does that have to go with goal setting??  Let me explain... 

S- Specific

• what exactly is it that you want to achieve? 
• the more specific the better (I want to lose 5 lbs, I want to wear a size 6, I want to eat 4 cups of vegetables a day)

M- Meaningful

• why do you want to achieve this goal?  why is it important to you?
• what is it about this specific goal that is worth the effort

A- Action

• what are the steps to achieve this goal? how will you reach each step?
• lay out a plan of action with small and specific steps

R- Realistic

• is this goal something you can actually achieve?  how do you know that you can?
• do you have the time and resources available?

T- Timely

• when do you want to achieve this goal by?  how can you measure progress?
• set dates for each step, "by when" marks 

There you go, you have the tools on how to set goals that you will actually be able to meet this year!  Now it is time, New Year, New You, let 2016 be your best yet!! 

Home for the Holidays

Greetings friends!

So the past two weeks I gave you info on how to work out and eat during this crazy exciting time of year! I will now leave you with those tools to keep your fitness game strong and your meals on point for the next two weeks until I return from holiday cheer and family fun!
Have a very happy and safe holiday and New Year.
CHEERS! 

Dont let the holidays ruin your healthy eating

It's the most wonderful time of the year! The holiday season has officially begun and it is time for gatherings, parties, and hang outs of all sorts!  What comes along with the holidays and parties is LOTS of yummy food; appetizers, meals, desserts, and drinks galore.  Although all of this is great, it is not the best for your healthy eating habits or your waistline.  Don't let the anxiety of overeating put a damper on your holiday spirit.  There are many ways to enjoy everything while keeping it under control. 

HERE IS HOW...

1. Contribute to the party- bring your own healthy dish so you know there is something you can indulge in.
2. Eat the healthiest things first- fill up on lighter fares such as vegetable appetizers and soups. By doing this, you may be too full to load up on heavy main courses.
3. Don't linger around the food- when you are chatting with guests, if you stand within arms length of foods, you are more likely to munch while you talk.
4. Eat before you go- if you have time and you know where you are going will have way too many unhealthy options, have a snack before, fill up on something healthy!
5. Manage your portion size- when filling up your plate, use a small appetizer size plate that way you wont be able to fit more than a sample of each dish. 
6. Wear tight clothes- if you are wearing a fancy new outfit that fits just right, you are not going to feel comfortable stuffing your face with food. 
7. Keep one hand busy- if you hold a drink or purse in one hand, it will be less likely that you are constantly reaching for food. 
8. Don't beat yourself up- if you do indulge a little too much... relax! It is not the end of the world, step up your exercise, be very conscious in the next few weeks, and you are good to go!

ENJOY the Holidays and spread around some cheer!

How to stay fit through the Holidays

December is finally here, all of the holiday lights and cheer are starting to make more sense and we all have a full month of family, friends, parties, and lots of eating and drinking.  It is easy to let this time of year throw you off your fitness track.  We all get really busy, traveling near and far, and it is very hard to keep a schedule.
There are simple ways to prevent this from happening and here is how!

CHECK OUT LOCAL DEALS
Wherever you are going there is bound to be some sort of gym or fitness studio.  Before you hit the road, check out what your destination has to offer.  Most places will offer free first time deals or some sort of discounted rate.  Find out what is around before you go so you can schedule a workout into your trip.

EASY ONLINE VIDEOS
Many fitness trainers and even studios offer classes online.  You can find live streams, recorded workouts and even sites that let you custom build a routine.  My very best friend Elise Joan, has an amazing website where you can customize a work out around what you want to work on and also how much time you have!  Check her out at http://elisejoanfitness.com/ (you even get a free trial)

RESEARCH EASY TO FOLLOW WORK OUTS
With the wonderful world of fitness combining with the internet, it is very easy to look up work outs that have easy to follow instructions.  Most of these work outs don't even require any equipment!  I have made an easy and effective routine that you can take anywhere. 

PLANK WITH KNEE TO ELBOW

The exercise targets the core, specifically the obliques, to build strength and increase stability.

Begin in the top of a pushup position with hands directly beneath your shoulders.

Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you. Keep the leg elevated and repeat the movement.

Make sure you squeeze your abs as you bring your knee forward.

10 ON EACH SIDE

STANDING HIGH KNEES

Great cardio to get the heart rate pumping!

Works your quads, glutes, abs, hamstrings, and hip flexors.

1.    Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side

2.    Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable

3.    The arms should be following the motion

4.    Touch the ground with the balls of your feet

DO FOR ONE MINUTE

PLANK JUMP

Increase strength in your arms, shoulders, and back.

Hold a plank position with shoulders stacked over wrists.  Body stays flat with shoulders in line with hips.  Jump both feet out to the side and back in at the same time.

DO 20 JUMPS

SQUAT HOLD BURPEE

awesome leg workout, they elevate the heart rate for a high caloric burn, & they force you to use your core in order to get up & down as quick as necessary.

Come into a squat position and hold for 5 seconds.  Then drop to the ground into a push up position & QUICKLY pop back up to that squat hold w/out letting your body come above a low squat position.

DO FOR 60 SECONDS

TOE TOUCH CRUNCHES

Lie down on the floor, back to the ground. 

Lift your legs straight up the sky with only a slight bend in your knees.

keeping your lower back pressed against the floor, slowly lift your torso and use your hands to try and touch your toes

keep shoulders lifted from the ground.

DO 50 TOUCHES

Healthy Holidays

The Holidays are my favorite time of year!  Everyone is in good spirits, you spend time with family and friends and you also eat and drink your most favorite things.  The Holidays do not have to scare you, they dont have to ruin all the hard work you have put in and destroy your diet.  Instead of stressing, I want you to be grateful.  Be grateful for the people in your life, the foot on your plate and the body that allows you to do amazing things.

Here are some easy recipes to help keep your Thanksgiving meal on point!

BULGUR STUFFING WITH CRANBERRIES
Ingredients
1 tablespoon extra-virgin olive oil
3 cups chopped onions
1 cup chopped celery
1 clove garlic, minced
1/2 teaspoon cinnamon
1/4 teaspoon ground allspice
2 cups bulgur, rinsed
3 cups reduced-sodium vegetable broth
1 bay leaf
2/3 cup dried cranberries
1/4 cup orange juice
2/3 cup chopped hazelnuts
1/2 cup chopped fresh parsley 

How To
1. Heat oil in a large pan over medium heat. Add onions and celery; cook, stirring often, until softened, 5 to 8 minutes. Add garlic, cinnamon and allspice; cook, stirring, for 1 minute. Add bulgur and stir for a few seconds. Add broth, bay leaf and salt; bring to a simmer. Reduce heat to low, cover and simmer until the bulgur is tender and liquid has been absorbed, 15 to 20 minutes. 

2.While this is cooking, combine dried cranberries and orange juice in a small microwave-safe bowl. Cover and microwave on high for 2 minutes. Set aside. 

3. Toast hazelnuts in a small pan over medium-low heat, stirring constantly, until light golden, 2 to 3 minutes. When the bulgur is ready, add the cranberries, toasted hazelnuts, and parsley; fluff with a fork.


MASHED SWEET POTATOES
Ingredients
2 sweet potatoes, peeled and cubed
1 1/2 teaspoons cinnamon
1 teaspoon nutmeg
1 1/2 teaspoons non-dairy buttery spread
2 tablespoons maple syrup
1/2 cup almond milk

How to
1. Boil the sweet potatoes until tender, about 15 minutes.

2. Strain the potatoes and transfer them to a large bowl.

3. Mash the potatoes with a fork.

4. Add the remaining ingredients and stir well.

Omega Fatty Acids

Omega fatty acids are essential fats that your body needs in order to function well!  I know, the thought of fat is scary, it has been made out to be the enemy, and everyone wants to avoid it.  
The body needs these fats for functions such as... 

• anti-inflammatory 
• strengthen cell membranes
• healthy oil production
• mood and hormone regulation
• brain and nerve health

The body cannot make these fats, the only way to get them is through food. 

There is also growing amounts of evidence that these fats help protect against heart disease, diabetes, alzheimer's, and age related brain degeneration.  

The first important type is Omega-6.  These come in the form of linoleic acid and can be found in plant oils as well as nuts and seeds.  

Omega-3s come from fatty fish as well as walnuts and flaxseed.  

Here is a full list of foods that will load you up with GOOD/HEALTHY fat :) 

• algae
• hemp
• chia seeds
• ground flax
• sunflower oil
• trout
• salmon
• walnuts
• sardines
• nori
• soybean oil

Now lets get cooking

WALNUT CRUSTED SALMON

Ingredients

• 4 salmon fillets (4 ounces each)
• 4 teaspoons Dijon mustard
• 4 teaspoons honey
• 2 slices whole wheat bread, torn into pieces
• 3 tablespoons finely chopped walnuts
• 2 teaspoons canola oil
• 1/2 teaspoon dried thyme

• Directions

  1. Preheat oven to 400°. Place salmon on a baking sheet coated with cooking spray. Mix mustard and honey; brush over salmon. Place bread in a food processor or blender and  pulse until coarse crumbs form. Transfer to a small bowl. Stir in walnuts, oil and thyme; press onto salmon.
  2. Bake 12-15 minutes or until topping is lightly browned.
  
  
• BLACK BEAN AND HEMP SEED BURGER
• Ingredients
• ·       2/3 c. black beans
  ·       1/2 c. hulled hemp seeds
  ·       3-4 Tbsp minced mushrooms
  ·       1 Tbsp. minced onion
  ·       2 Tbsp. diced parsley
  ·       2 Tbsp. chickpea flour 
  ·       1 Tbsp. coconut flour
  ·       2 Tbsp. ground flax meal
  ·       6 Tbsp. water
  ·       1/2 tsp. cumin
  ·       1 tsp. garlic powder
  ·       1 tsp. chili powder
  ·       1/2 tsp. smoked paprika
• Directions
• 1.    Start of by mixing the ground flax meal and water in a small bowl. Set aside
  2.    Place black beans in a food processor or blender and pulse. 
  3.    Add black beans to a mixing bowl. Stir in remaining ingredients. 
  4.    Add in flax egg.
  5.    Form into 4 big patties and place on plate.
  6.    Heat up a medium skillet and spray well with cooking spray. Place patties in pan and cook about 5 minutes each side. Outside should be crisp!
  7.    Serve with your favorite bun and add any toppings you like. Enjoy!

•