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What I’m Loving Lately. Round 2.

Hello friends!!! 

I’d like to share some things I’ve been loving lately. If you’ve wondered why I have been MIA, this might give you some insight :)¬†

Yoga Teacher Training 

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I am in my first 200 Yoga Teacher Training program at a lovely studio in Culver City, CA called Goda Yoga. I could not be happier to be a part of this program and am finding it to be transformative both physically and emotionally. 

Ted’s enjoying it too…

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Iced Yerba Mate 

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I bought one of these randomly at Rite Aid one day when I needed some energy before work. I never thought I’d be so into it! I find that every time I drink one I feel energetic, happy and never wired. Worth the 9 grams of sugar in my opinion.¬†

It also comes in a nice glass bottle which I keep to later use for smoothies or coffee on the go. 

Tracking my steps

I used to track my steps with a cheap pedometer when I lived in Boston, and when my boyfriend gave me a FitBit for Christmas I got back into it. I have to say that this has been revolutionary for my fitness philosophy. 

An “active” person walks 10,000 steps a day. You could spend a sweaty hour at the gym 7 days a week and still be considered sedentary! I guarantee that relying solely on this 1 hour in the gym will make your heath and fitness goals that much harder to achieve. Think about the gym or yoga studio as a place to improve your movement, and then continue to be active throughout the rest of the day. It doesn’t have to -and shouldn’t be- overly vigorous. Just walk more and you’ll be healthier and fitter.¬†

Get yourself some sort of pedometer and see how many steps you take naturally the first day you use it. Then try to add 500 steps the next day. Work your way up to 10,000 or more and see what a difference this makes! 

Raw Chocolate Granola 

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If you’re anything like me the word “granola” sends you running for the hills. It’s impossible to digest. Not this stuff. It is delicious, satisfying and easy on the tummy.¬†

Arnica Gel for Sore Muscles 

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Proven to be magical for both me and my clients. Slather some on the sore areas after a hot bath of Epsom Salts and Mustard Bath. Do it now and thank me later!

This Sutra 

This comes from¬†Patanjali’s Yoga Sutras, a text I, and most yoga students, am reading.

2.33 - VITARKA BADHANE PRATIPAKSA BHAVANAM
"When disturbed by negative thoughts, opposite (positive) ones should be thought of. This is pratipaksha bhavana".
Here Patanjali has given us a very practical way to start changing the way we think. 
Next time you have a negative thought try replacing it with a positive one. You can do this by simply thinking the positive thought, even if it isn’t true, or by distracting yourself with something you love. If your friend is annoying you, tell yourself the things you appreciate about them. Or if you are feeling angry about something, cuddle one of your pets.¬†
Practice Pratipaksha Bhavana for a day and notice how you feel. 
All my best! XOXO

Workin’ it all out

Holaaaaa! Hope you had a nice weekend! 

I spent the early part of the weekend nursing a bit of a cold and quickly transitioned straight into some Saturday shananagans. Today started early with my lovely client and then a much needed workout that consisted of: 

-Foam Rolling the Calves, Quads, TFL, Adductors and Lats. (a MUST for me)

-A little bit of Core and Balance training involving planks and single leg squats

-Finally, a fun little circuit my coworker and I chose on the spot: 

  • 12 Deadlifts¬†
  • 12 Static Single Leg Deadlift w/ Rows (6 rows/side)
  • 20 Split Squats (alternating legs)
  • Repeat 2-4 more times!

That’s 60 deadlifts for me today :)¬†

I realize that despite being a personal trainer I never post my workouts. It feels great to share this part of my life with you as it is something that I love and I strongly believe in. The reason I don’t regularly share, however, is because I feel uncomfortable not knowing who said workouts are going to reach. If something works for me at any given time it is because of my current mobility, stability, static/dynamic posture, sleep, stress level, hydration, etc. Since we live in a world that tends to work against all these things, it is common for us to merely FEED our imbalances when working out causing injuries and poor results.¬†

Exercise should make us feel amazing. It should make everything in our lives outside the gym easier. It is THAT powerful but ONLY when we have the proper program. I didn’t learn this until I started to learn more about training.¬†

A good personal trainer is not only there for support and motivation but to make educated decisions that you, for whatever reason it being emotional, intellectual or both, cannot make for yourself. For this reason I have not yet felt comfortable posting workouts all the time because I couldn’t let go of the idea that it is impossible for me to post a workout that is good for EVERYONE.

Before I got into the field I used to love reading about other bloggers’ workouts and using them as inspiration for my own. A major reason I originally chose to become a certified pt, in fact, was to back up the information I post on this blog and to provide fun and effective workouts. I am now realizing that while I wasn’t always getting the best information it was the beginning of my learning process and kept me excited about going to the gym (I can be very lazy).¬†

With that in mind I feel compelled to post more workouts with the hope that my readers can be mindful and always honor their bodies when trying new things. (And always check with a doctor before making any fitness changes).

**End rant :)

On the agenda for tonight is a little Dry Brushing (so good for the skin as it improves circulation and is detoxifying), a hot bath, a cold shower, some tea and some reading.

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PS I HIGHLY recommend the¬†New Rules of Lifting¬†books if you’d like to learn more about training on your own.

Pumpkin Pie Rolled Oats

Good morning! It’s 5:45am and I’m feeeeeeelin’ good!

I happened to wake up super early this morning and although I didn’t have to be up for a few more hours I decided just to go with it and get some work done before sun rise.¬†

And by work I mean…

Coffee drinking (today called for hot coffee so I made some Healthy Bean Coffee in a french press and drank it out of my Friends mug) 

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(I never said I was cool)

Photo shoot with the kit kat

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(Ted could hardly sit still with excitement over my being up so early)

Slow cooker oatmeal prep - today I threw in a simple mixture of rolled oats/almond milk/cinnamon/stevia/raisins. A few days ago, however I created this lovely concoction that was healthy AND tasted like pumpkin pie, no less. 

Pumpkin Pie Rolled Oats (makes 4 servings):

  • 1 C Gluten Free Rolled Oats (it is important to make sure they are certified GF if you are allergic/intolerant to gluten)
  • 1 C Unsweetened Vanilla Almond Milk
  • 1/4 C Canned Organic Pumpkin¬†
  • 1 Apple, diced¬†
  • 1/4 C Raisins¬†
  • 1 t Vanilla Extract
  • Cinnamon/Pumpkin Spice/Powdered Stevia to taste¬†
  • **throw all ingredients in a crockpot on low for up to 6hrs or cook oatmeal on stove as directed and throw in additional ingredients towards the end.

This is a lovely recipe to make in bulk at the beginning of the week and heat up for breakfast/a mid morning snack. 

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I get excited this time of year when Trader Joe’s starts coming out with their $1.99 cans of organic pumpkin. It is so incredibly convenient and useful.¬†

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Pumpkin has many health benefits and is known to be: 

  • A great source of fiber
  • High in potassium -> great after a heavy workout¬†
  • Anti Inflammatory
  • High in the antioxidant beta carotene, which is good for the immune system, protection against free radicals, lowers the risk of cancer/heart disease and is wonderful for the skin.

A few more recipes for all my current and future pumpkin heads out there:

-Paleo Pumpkin Bread

-Pumpkin Carrot Soup

-Throw it in a smoothie! You betta believe I will be. 

The sun is rising and so I’m off for a run. Oatmeal has been cooking for almost 3 hrs now, the whole house smells like cinnamon buns and life is good!! Have a wonderful day. Xoxo. ¬†

Slow Cooking & A Morning Mocha

Hello, hello! Happy Sunday! I hope you’ve had a lovely week and a wonderful weekend!

About a week ago I welcomed an exciting new addition to my kitchen. 

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The crock pot! 

Despite being an absolute kitchen appliance JUNKIE I surprisingly never felt the need for a slow cooker until I started spending more time at work. I found that my routine of preparing smoothies, oatmeal and lunch salads in advance was working for me and yet something was missing. I would eat well all day because I looked forward to my meals and would then arrive home for dinner feeling unmotivated, uninspired. Enter: weird meals and lots of snacking! I’m sure one can relate.¬†

Finally the stars aligned and I had an epiphany - there was a crock pot sized hole in my heart and it was time to fill that void. 

After picking up an original 3.5 quart Crock Pot I spent the week experimenting with how utterly lazy I could be and still have a good outcome. The whole reason we buy a slow cooker is for the convenience, after all.

I successfully made (on a few occasions):

  • Chicken and vegetables (delicious fall apart chicken with a mixture of every fresh and frozen veg I had in my kitchen basically)

I unsuccessfully made:

  • Frozen mahi mahi with coconut oil & cajun seasoning (it overcooked and generally weirded me out)¬†
  • "Lemon Berry Muffin Steel Cut Oats": This one was a bummer as I expected a masterpiece and ended up with average oats topped with a cement colored crust.¬†

Currently I’m brewing a pot full of of lentils, sweet potatoes, onions, leeks, carrots, celery, peas, broth, seasoning, tamari & black pepper and hope to use this as a protein topping for this week’s lunch salads. Fingers are crossed!!¬†

I look forward to experimenting more with my crock pot (I know, I might as well get a room with the freaking crock pot), and will surely post more successful recipes. For now, however, the slow cooker talk ends **HERE**. 

I’ll leave you with this delicious smoothie recipe that I’ve been loving lately.¬†

Morning Mocha Monsta (<- said in a Mass accent) 

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  • 1/4 C Cold Brew Coffee Concentrate
  • 1/2 C Unsweetened Vanilla Almond Milk
  • 1/2 C Water
  • 1 Scoop Vanilla Sunwarrior.
  • 1 Sm Banana
  • Sm Handful of Cacao Nibs
  • As much Baby Spinach as your little heart desires¬†

This one will have you buzzing off to work, or whatever it is you do with your time. 

Enjoy your evening! Xoxo

What I’m Lovin’ Lately

Hello, hello! Happy Sunday!

I thought I’d share some things that I’m enjoying lately.¬†

Naturally most of the following will be food items but I have to mention that I am on a beach kick and loving it. 

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It gets very hot here in the fall which I tend to find unsettling having spent most of my life in New England. I’m fond of the switch that happens almost suddenly from August to September in Massachusetts. The air becomes cool and crisp, school starts up again and we all feel the need to get our act together.

Every fall I struggle a little bit with the LA weather and how it affects the Summer to Autumn transition. It is probably at this time that I come closest to feeling homesick. Sometimes when living in a new city, however, we have to accept that it will not always compare to where we came from. Familiarity does breed contempt.

I long for a chilly nighttime walk down Comm Ave. but I am extremely appreciative for the absolutely flawless beach weather this heat provides us. It is hot and sunny from morning to sunset when it becomes cool and tranquil. I am loving morning runs by the water and relaxing on the sand as the sun goes down. 

On to the food talk! Here’s what I’m into:¬†

Pumpkin Seed Butter

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{I order this brand on Amazon}

Warning: it is green. But it has a lovely, peanut buttery taste. Pumpkin seeds are packed with vitamins and minerals and happen to be ALKALINE forming, unlike other seeds. This is also a great option for those with peanut allergies as pumpkin seed allergies tend to be very rare.  

Cold Brew Coffee Concentrate 

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Cold brew coffee is made by soaking the beans in cold water for 12+ hours. As a result you get a wonderful taste and less acidity as the heating process is what normally makes coffee so acidic.

Not only is this coffee extremely easy to prepare but it also makes me feel amazing. I usually pour some into a cup, add a dab of unsweetened almond milk/stevia/cinnamon and top it off with water and an ice cube. 

Green Packets

Mmmmmm I love this green superfood from Amazing Grass.

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These are especially great if you haven’t been eating enough veggies or if you’d simply like to round out a smoothie with some extra green. They contain all sorts of ingredients from spirulina to rose hips. They come in a few flavors but I naturally prefer the chocolate.¬†

If you want to get crazy you could mix it in a blender bottle with some protein powder and (!!!!!!!) iced coffee! It’s like a weird little green latte and I find it delicious.¬†

Quinoa Chocolate 

PICTURE NOT FOUND <-because I ate it

The company is called Alter Eco and they make this delicious Dark Nutty Toasted Quinoa bar. It is to DIE for, much like a healthy Crunch bar, and boasts a list of simple ingredients. None of that soy lecithin crap!

Paleo Bread 

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This bread would be VERY simple to make using a recipe from Elana’s Pantry.¬†What is easier, however, than buying it pre-made? It is just convenient and well done. I highly approve of the ingredient list as most grain containing breads contain sugar. I have also find that the regular gluten free breads suck me of all my energy and just don’t make me feel very well.¬†

I originally found this at Erewhon but recently noticed it at Whole Foods. It has been really nice for an evening or afternoon snack with some pumpkinseed butter and jelly. 

Cultured Salsa 

Cultured veggies are packed with probiotics which help promote digestive health and therefore increase energy levels and overall beauty and vibrance. 

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Again, we can easily and cheaply culture our own veggies. I love Kimberly Snyder’s Raw Sauerkraut¬†recipe. This salsa, however, has been very useful to me. I use it as a dip for crudit√©s,¬†as a salad dressing for my lunch, and as a topping for fish or chicken. It is sooo yummy and just spicy enough. ¬†

…and finally, I’m loving this song!!¬†

I suggest ignoring the video unless you’re into it/her.¬†

Lorde / Tennis Court from joel kefali on Vimeo.

Wishing you a wonderful week!!