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Random Weekly Thoughts…

I love my Saturday mornings, even though I am up bright and early at 6:30 AM, it’s a routine that I look forward to. There is no better way to start the weekend, then with a hot cup of coffee, hot yoga, and then my regular client. I like that I’m up and able to get through my “to do” list, and then spend the rest of the day focusing on ME. It’s a gorgeous day in New Jersey! The sun is shining, it’s warm, and it’s the weekend! Pure Bliss!

This week was honestly not one of my best ones, but I’m not going to beat myself up and let it drag me down, because let’s face it, life could be a lot worse! I had a busy week of my regular clients and some new ones; some detoxifying workouts; and the constant battle of just trying to get in the groove of things. Instead of complaining, I randomly saw this quote on Pinterest and it made me smile and realize that my “off” week was in the bigger picture of things, really not that bad. Source:

Workout Schedule:

  • Sunday: Travel Day from a awesome weekend in Boston!
  • Monday: 4.5 Mile Run on the Treadmill + 30 Minute At-Home Workout
  • Tuesday: 35 Minute Step Mill + Power Hour Hot Vinyasa
  • Wednesday: 3.5 Mile Walk with Client + 75 Minute Hot Vinaysa with Client
  • Thursday: 20 Minute Step Mill/15 Minute Treadmill + 45 Strength Training
  • Friday: OFF
  • Saturday: 75 Minute Hot Vinyasa + 30 Minute Walk with Client
  • Sunday: TBD…but hoping to do a 75 Minute Hot Vinyasa Class with Client

*I love that I have encouraged 2 clients to practice yoga with me! This is such a great bonding experience, but it’s also a great learning experience for them. I really enjoy sharing my yoga experience with people who I care about. Instant SMILE!

Favorite New Snack: I was asked to review Erin Baker’s Wholesome Baked Goods and I’m a FAN! I will post a more detailed review and include a giveaway, but for the past 2 weeks, I’ve been thoroughly enjoying these tasty and healthy bites. I’ve paired these “minis” with a orange and typically in between clients. It holds me over just enough until dinner.  Favorite Workout:  Julie’s hot Vinyasa class on Wednesday night at Powerflow! I absolutely love taking a class in the evening. It’s a great way to bring the day to a close. One of my hard working clients, who I had trained earlier that morning was persistent on going. She motivated me to be there and I was grateful. I felt awesome afterwards and slept like a baby. Yep, it’s time to give a High-Five…It was that good!

Best Purchase: I didn’t think I would have to buy rain boots, but after the snowy/wet weekend in Boston and the messy wet week we had in New Jersey, I gave in and purchased a pair. Thankfully I had a bunch of coupons from Piperlime, so they ended up being a successful purchase. Best Meal: When I crave Mexican, there is no stopping me! I wish I had a margarita to go with it, but I’ll have to save it for another time! Plus, drinking margaritas are more fun to drink with friends. I whipped up this shrimp, bean, red pepper, spinach, cheese, onion, whole wheat quesadilla. YUMMY! Craving fulfilled and it was a great way to end my Friday night. Saturdays come really early with yoga and a client, so Friday night is quiet, and I’m totally okay with that!Have you worked out already today or do you rest on the weekends?

Have a wonderful weekend and see you all on Monday morning! 🙂

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What My Day Looked Like + WIAW!

Thanks Jenn for hosting another fabulous “What I Ate Wednesday!” I hope everyone has a great Hump Day!

6:20 AM: Wake-Up…Coffee…Take Kala out!

6:50 AM: Client

8:00 AM: Client

9:30 AM Breakfast:“The Not so Perfect Pancake” (it was darn good though)

10:00 – 11:00 AM: Work on the computer

11:30 AM: 35 Minute Intervals on the Step Mill

12: 30 PM Snack:

  • 1 orange
  • Lots of water

1:00-2:00 PM: Power Hour Hot Vinyasa Yoga at Powerflow

3:00 PM Lunch:

  • 2x handfuls of kale
  • Handful of baby carrots
  • Handful of sliced mushrooms
  • Sliced onion
  • 4 slices of turey
  • 1 slice of Swiss cheese
  • 2 T of Mango Salsa

3:00-4:30: Work on the computer

5:00 PM: Client

7:00-9:00 PM: Work on the computer

7:00 PM Dinner:

  • 1x 6 ounce can of tuna with mayonnaise, garlic, Italian seasoning, and red pepper
  • 1/4 c of mozzarella cheese
  • 1x sliced medium tomato
  • Handful of arugula
  • Whole Wheat Tortilla

9:00 PM Dessert:

My Friends ROCK = Katie Casto Hynes

Hello Monday! Another weekend has come and gone, but what better way to start off the week than with a awesome post on another one of my wonderful friends who ROCKS! “Casto” (what I would call her on the field hockey field through out college and still to this day is a great friend, who I met in college, while playing hockey. She is an incredible runner, athlete, cook, and person. I wanted to highlight Casto, because she is very passionate about living a healthy lifestyle. We can talk endlessly about training, food, and yoga…Enough of me talking! Read below my interview with Casto.

Thanks for sharing your story! You ROCK!

Katie Casto Hynes

Athletic Achievements:

The College of William and Mary Varsity Field Hockey Team

Player (2000-2004) and Captain (2003-2004)

  • Presented with the Unsung Hero Award for 2 consecutive years, chosen by the team and coaches in special recognition of outstanding contribution to the team

Central Park Track Club

Local Elite Long Distance Runner (2007-Present)

Personal Records:

  • BAA Boston Marathon: April 21, 2008, 2:58:56, 46th Female
  • Philly Distance Run Half Marathon: September 21, 2008, 1:25:43, 44thFemale
    • Cherry Blossom 10 Miler: April 5, 2009, 1:04:05, 45th Female
    • NYRR Joe Kleinerman 10K: December 6, 2009, 38:45, 13th Female
    • Hood to Coast: August 2011, 2nd Place Coed Team

How do you balance a healthy lifestyle?

Balancing a healthy lifestyle incorporates the mind and the body.  I think it is important to find peace within yourself that you can share with others. I do this by maintaining a positive outlook on life and creating fulfilling relationships. I try to surround myself with people who make me happy.  Happiness spreads. I believe in smiling at strangers and laughing with children on the subway, in the street, all around us.

Our mind and our body are deeply connected. With a positive approach to each day, I take care of my body to keep it healthy and happy. For me, this means filling it with nutritious foods and being physically active. I am now maintaining a plant-based whole foods diet without any animal products. This is a commitment I have made for both my health and the environment.  I also try to move my body almost everyday. Running is my first love.  Lacing up my shoes and just heading out the door. I enjoy being able to run wherever I am. From home, from school, in a new city, on park trails. I also enjoy supplementing my running with spinning and yoga.  Yoga has given me a way to strengthen my mind and my core. It is both relaxing and challenging.

A balanced lifestyle also means taking the day off. I have come to understand the importance of this.  Our bodies need rest. I have witnessed many injuries and sickness due to overtraining.  It is also important not to be completely obsessive about what you eat.  I guess this is tough for me to say since I have eliminated meat, fish, and dairy from my diet. But, more importantly what I mean is allowing yourself to eat foods you enjoy.  As Urhan has mentioned before, it is all about balance.  A majority of the time I eat a balanced diet composed of whole foods; fresh fruits and vegetables, legumes, nuts, seeds, and whole grains. It is a combination of complex carbohydrates, protein, and healthy fats with very little processed foods or refined sugars. However, I also believe it is important to enjoy your favorite treats.  Whether it’s the occasional order of french fries, brownie, or one too many glasses of red wine, it’s good to remember not to feel guilty afterwards. Find out what works well for you in maintaining a healthy balance.

Why do you train? What motivates you?

Throughout my life I have been always been active. I began playing soccer and field hockey in middle school.  And remember lifting weights with my Dad soon after. I have had different reasons to train from athletic goals of college recruitment to achieving personal records in road racing to maintaining overall health and fitness.  After playing field hockey in college with Uhran, I continued to workout, but lost focus. Two years later, another teammate of ours asked me to join her in a 4 mile race in Central Park. I was immediately hooked. I enjoyed the competition and atmosphere.  This big group of runners of various abilities, all out there together. After a few short races, I decided to challenge myself at new distances and signed up for my first half marathon in fall 2006. Finishing without a struggle and a decent time, I chose a marathon for the following summer. That spring I joined a running group to work on my speed and meet other runners. This led me to meet my husband and many of my closest friends.

Running became my passion and I found I was decent at longer distances. I trained to get faster and set time goals for myself.  I also began to pay more attention to food and how it affected my training. My interest grew and I decided to make a career change. I went from working in the fashion industry to going back to school for nutrition and exercise health. I wanted to understand more and share this passion with others. Over the past year while in school and prepping for my wedding, I balanced running, yoga, and spinning. My focus shifted from training for specific races to maintenance and strength building. I began to challenge myself outside of running.

How important is nutrition to you?

Nutrition is extremely important. It would be wrong for me to say its not.  I am currently going back to school for nutrition. I am working on my Masters in Nutrition and Applied Physiology at Teachers College, Columbia University. This will also lead me towards becoming a Registered Dietitian. Through my classes, I am continually learning and expanding my understanding of food, our nutrient needs, the human body and our food system.

Nutrition is important in both short term and long term health. It is true when we say “We are what we eat.” Continual unhealthy habits will affect us. We are now seeing more and more links between diet and disease.  It is sad to see the rates of obesity and diabetes within the United States.  Our country has some serious changes to make to educate individuals and change our food system.

What are your goals for 2012 both professionally and physically?

After some time away from running specific training, I have the itch again. I have signed up for my first races in over a year. I am starting with a 10K, 5K, and 10 miler in January and February. I am hoping to follow this with a half marathon in March or April.  After a shorter distance spring season, I am planning on a buildup to a fall marathon.

I would also like to continue developing my yoga practice. I am thinking about getting my teaching certification this summer. However, I will need to choose between that and a fall marathon. The specific training I would want to put into each would conflict.

Professionally, I am continuing to challenge myself at school and in the work place. My goal at school is to continue to learn and do well in my classes. Outside of school, I am currently working at the Obesity Research Center at St.Luke’s Hospital. I am a research study coordinator on a few diabetes and weight loss studies. I work with a Registered Dietitian on providing nutritional counseling for our patients. I have enjoyed working with a variety of individuals and watching them make healthy lifestyle changes. This year, my goal is to strengthen my counseling skills and become more confident. I would like to better prepare myself for counseling sessions.  With more preparation, I be able to provide my input supported by sound nutritional advice for each individual.

Fun Facts:

*I love my sweets!  I always say I would have a defined six-pack if it wasn’t for the sweet treats. I enjoy something sweet after dinner. And even as an almost nutritionist, it’s hard to get out of the habit. I am always trying healthier alternatives using a natural sugar such as dates or packing it with hidden protein such as beans or nuts.

*I love travelling!  I am intrigued by visiting new unknown places. I wish I could afford to travel more often. This past summer I travelled with my husband to Portugal and Spain for our honeymoon.  My favorite stop was Barcelona. The combination of art, food, and culture was perfect. You could shop downtown, walk down to the beach, enjoy lunch overlooking the ocean, stroll through the park, and check out modern art all in one day.

*My perfect day would take place in the fall. I would go for a long morning run with my husband and friends. There are some beautiful dirt trails outside of the city at Minnewaska State Park or Rockefeller State Park. The leaves would be changing colors, reds, oranges, and yellows. I would have the perfect run, feeling strong on the hilly trails and enjoying the natural adrenaline rush. After our run, we would enjoy a picnic filled with delicious homemade dishes. Once we fueled up for recovery, we would go apple picking. Tasting apples, laughing, running through the orchard. The day would be filled with my favorite things: my husband, my close friends, healthy food, and a beautiful run.

Which one of your friends inspires you? Why?

Winter Obsessions…Part I

HIGH-FIVES IT’S FRIDAY! It’s been a busy week filled with lots of clients, great workouts, some pretty early mornings and late evenings, and the arrival of winter. Winter took long enough to get here, but the colder temperatures are definitely here. I hope that all of you had a wonderful week, that was filled with healthy eats and killer workouts. Before I kick off my much needed “Girls Weekend Away”, I wanted to share with you some things that I’ve been slightly obsessed with, this winter. I know you have some too, so feel free to share!

  • Full Body Circuit:This is a great warm-up to do before your strength training. Do 3 sets with a 1-Minute rest in between each. This takes a total of 15 Minutes! A great way to get your heart rate up and all your muscles ready to ROCK!
  1. 50 Jumping Jacks
  2. 20 Reverse Lunges
  3. 10 Squat Jumps
  4. 20 Squats
  5. 60 Mountain Climbers
  6. 15 Push-Ups
  7. 1-Minute Plank
  • Double Chocolate Peanut Butter: Do I really need to say more! Thanks to Kate Horning of “A Healthy Passion”, who sent me this delicious jar of nut butter. It’s heavenly and a great way to get your sweet tooth fix. I especially enjoy a “heaping” tablespoon of it on a protein pancake. I’m thinking of using the last bit tomorrow on whole wheat toast with a sliced banana and some honey….YUMMY! So sad to see this jar be empty!
  • Lululemon Mittens: I’ve said it multiple times before, but I’m FREEZING all the time and my hands are always cold. So when I went into the store a couple of months ago, I immediately snagged them. I’m so glad I did, because I haven’t seen them back in the store since. They are so warm, comfy, and perfect for long winter runs! These keep my fingers nice and toasty. I’m giving myself a high-five, because warm hands=happy Katie!
  • Long Winter Runs: I’ve made a big effort this winter to make sure I get more workouts outdoors. After working in the corporate gym last winter, I was miserable. There was very little fresh air or sunshine available. I’m much happier, obviously in so many ways, but having the flexibility to train clients outdoors and a more flexible schedule, afternoon runs are becoming a regular, and they feel so good. On Wednesday I did 8+ miles in between clients and ROCKED it! It felt so good to soak up the sun, run a long distance, and just go! Running makes me happy!

    I love these pants & I love my Zoot's!

  • Kale: I don’t know what took me so long to jump on the “kale train”, but I’m on it and loving it. I cannot get enough of kale! Lately, I’ve been having it at least once a day. I either saute it with veggies and then top it with 2 fried eggs or I make kale chips and have it as a side for dinner. See the picture below…This was fabulous and so easy!
  • Disconnecting: I spend a decent amount of time on the computer during the week and usually on Sundays, when I’m trying to plan for the week ahead. It’s important for me to turn the computer off, walk away, and enjoy the “real” things in life…family, friends, pets, a good meal, and the great outdoors! With that being said, I’m signing off and going to spend a weekend with a great friend to do lots of girl stuff, enjoy delicious food, wine, and other fun things. Ciao!

Source

Are you able to take a break from the Internet every once in a while?

What I Eat on REST DAYS!

I was so glad I chose Tuesday as a rest day, because it was nasty outside and my body was not going to be doing any physical activity! I like taking a FULL day off during the week, because it allows me to focus more on my clients, rather than worrying about when I’m going to squeeze in a workout. Plus, it was cold, rainy, and grey. Not very motivating weather, but at least my clients were ready to rock. I had put together some great workouts for my women. They all did great, pushed through, succeeded in getting a good sweat, and were still smiling in the end.

So let’s take a look at what I typically eat on my “rest days”! In the past, I was trying to consume less on days I wasn’t training and had found multiple times that it would backfire on me and I would end up being starving before going to bed. Not a fun feeling! So after some experimenting, I have found that what works for me is to just stick to eating almost the exact amount as I would on training days. Again, this is what works for me. Remember: Experiment!

Thanks Jenn for always hosting! You are a rock star!

Breakfast:

  • 1 scoop Double Chocolate Whey Protein
  • 1 egg
  • 1 T Mila
  • 2 T unsweetened almond milk + 2 T water
  • 1/2 c raspberries + 1/2 c blackberries (mixed into batter, while cooking)
  • 1 “heaping” T of Dark Chocolate Peanut Butter by Kate Horning of “A Healthy Passion”

*I enjoyed every single bite of this breakfast. I had a hour break between clients and it was nice to sip on my coffee and savor this delicious meal, that kept me fully satisfied for 4 hours.

Lunch:

  • 2 handfuls of kale
  • 2 fried eggs
  • Small handful tomatoes
  • 1/2 c corn
  • 1/4 c lentils
  • Chopped onion, lots of garlic powder and red pepper flakes
  • Slice of Swiss cheese

Snack:

  • Large apple with cinnamon

Dinner:

  • Costco Pizza (I buy the large ones and then cut them into 1/4’s and then freeze) Love this meal!
  • Added toppings included: handful of broccoli and cherry tomatoes
  • Frank’s Red Hot
  • Garlic Powder and Red Pepper

Yoga Weekend + New Recipe

3 Yoga Classes in 3 Days and it was exactly what I needed this weekend! It was filled with lots of football, time at home with the family, home-cooked meals, and LOTS of yoga. I decided to take a 5 day rest from yoga, because my lower back was bothering me, but by the time Friday rolled around, I was craving it. Since I’m heading out of town for a “girls weekend” on Friday, I wanted to make sure that I’m fully rested. Gosh, I sound like an old lady, but it’s the truth. Between the traveling, wine, and delicious food we’ll be consuming, I need to be ready to rock!

Yoga this weekend was a progression!

  • Friday at 5:30 PM: Body and Mind was exhausted! I had a hard time focusing; my balance was off; I had a hard time going into arm balances; and there was a lot of “chatter” going on in my mind. Usually when your mind is distracted it’s typically a sign of exhaustion. Needless to say I was happy to be done, go home, and crash. I did exactly that!
  • Saturday at 7:30 AM: After a restful sleep a strong cup of coffee, I felt so much better in the morning. I was up early to help out at the studio and then after class had to immediately run to train 2 clients. Class was much better than the night before. I felt stronger, more enthusiastic, and energized to help my clients. My arm balances were stronger and my back felt great.
  • Sunday at 4:00 PM: Best class! I love ending the weekend with a intense practice. I pushed myself; was able to get into some new poses; had no “chatter’; gracefully got into handstand; and sealed practice with my favorite restorative pose: “Legs Up the Wall Pose” or Viparita Karani

Source

I’ve been listening to my body the past couple of weeks and have stopped doing my typical inversions, such as shoulder stand and head stand. These are moves that I used to do on a regular basis, but honestly, they never really felt that good to me and yoga is supposed to feel good, not painful. So when the rest of the class is working on their inversions, I either do the above pose or spend time stretching other areas…typically my hamstrings. Put your ego aside and listen to what your body can do!

Chicken Sweet Potato and White Bean Chili:

From: Oxygen Magazine

  • 1 cup dried navy beans (soak overnight and drain)
  • 4 cups low sodium chicken broth
  • 2 cups sweet potato, peeled and cubed
  • 1 onion chopped
  • 3 cloves garlic, chopped
  • 1 1/2 lb boneless, skinless chicken breast, cut into cubes
  • 2x 4 ounces cans roasted green chilies, drained
  • 1 T ground cumin
  • 1 T dried oregano
  • 1 tsp coriander
  • 1/2 tsp cinnamon
  • 2 cups kale, chopped
  • Sea salt and Pepper
  • Place the beans in the slow cooker with enough broth to cover 1″. Top with the sweet potatoes, onion, garlic, and chicken. Add remaining broth, chilies, cumin, oregano, coriander, and cinnamon. Cover and cook on low for 6-8 hours. Once cooked, season with salt and pepper. Stir in the kale and cook another 10 minutes until wilts. Serve.

    Before Cooking

Review:

I’m not sure if I’ll make this again. Don’t get me wrong, it’s easy, budget friendly, and very healthy, but it’s lacking flavor. The salt and pepper is definitely needed before serving and the kale brought a nice texture and flavor to the dish. I have lots of leftovers (this dish makes 6-8 servings), which is great. I’ve separated them into containers, so that I can just pull them out of the freezer, heat them up, and add whatever sides I’m craving. If you are creative in the kitchen, I’m sure you can find a way to “jazz” this up. Let me know if you do!

Served with quinoa!

What is your favorite slow cooker recipe? PLEASE send me your link. I would love to try it out!

A Walk Around The Park…

Source

Raise of hands of who loves working out outdoors! High-Fives to taking advantage of sunny days, despite the colder temperatures! Yes it is winter and sometimes it is hard to bundle up and brace the cold, but let’s face it, when you are finished it does feel good. I’m cold ALL THE TIME, but when I need a good dose of Vitamin D to lift my spirits and wake me up, I lace up my running shoes, throw on layers, and just do it. Here are some reasons why you should take some of your workouts outdoors:

  • Boosts your energy levels;
  • Strengthen your immune system;
  • No chances of catching gym cooties;
  • Vitamin D;
  • Fresh air!

Chances are you already have gloves, a hat, and scarf in your closet, so you don’t have any excuses. Take it outside and enjoy! I have a wonderful client who loves to train outdoors. We will meet at the park on the slightly “warmer” winter days, so that she can bring her son in the stroller. We will do a 1-Hour  workout and walk a 3 mile loop on a bike path, that has some great hills. This is the workout that we did together, this week, and it was a great way to tone all the necessary muscles, get the heart rate up, and still catch up on some celebrity gossip.

Walk Around The Park Workout:

*Every 10 Minutes, step to the side and perform 2 sets of each circuit, with a 1-Minute Rest between each!

  • 50 Jumping Jacks
  • 30 Squats
  • 20 Reverse Lunges
  • 20 Push-Ups
  • 20 Triceps Dips (we used a fence that was on the side of the road)
  • 30 Step-Ups (15 on each leg)
  • 30 Side Lunges (15 on each side)

At the end of the walk, I knew it wasn’t the hardest workout we could have done, but it was MORE about just getting outside, moving, and lifting my client’s spirits. Mission accomplished! Sometimes when you are working out it’s not about how much your muscles are burning or if you are drenched in sweat, it’s more about whether or not it made you FEEL GOOD! And a big smile is always a good thing too…

Vail, CO 2010

Goal for YOUR weekend: Spend at least 30 minutes outside…Get Moving People! Report back to me and let me know what you did. Trust me you feel so much better. Have a wonderful winter weekend!

All About the FOOD

I apologize ahead of time, but I’m POOPED! Tuesday, I was up at 6:15 AM training clients and finished at 6:00 PM. Great day filled with great clients! I still feel a little off this week and I’m going to blame it on the full moon. Does this happen to anyone else or is just me? Thankfully it was also a rest day, because I don’t think mentally or physically I could have trained myself. Perfect timing! I’m going to keep this post short on words, because my brain is fried right now…Thanks Jen for hosting and high-fives to it being already Hump Day!

Breakfast:

Lunch:

  • 1 cup broccoli
  • 1/2 red pepper
  • 1/4 c lentils
  • 1 slice Swiss cheese
  • Handful cherry tomatoes
  • 2 fried eggs
  • Mango salsa

Snack:

  • 1/4 c almonds…no need for a picture, we all know what almonds look like.

Dinner:

  • 2x whole wheat tortillas
  • 1 cup diced venison
  • 1 c broccoli
  • 1/2 red pepper
  • Slice of onion
  • Goat cheese
  • Handful of cherry tomatoes

Being Present ON and OFF the Mat

The first week of the New Year is over and I hope that all of you are still committed to your 2012 goals! Don’t give up…If you made it through the crowds at the gym, the detox from not having any cake, cupcakes, or fudge, and just mentally getting back into your weekly routine, keep PLUGGING and JUST DO IT! My advice to you is to: be patient, write out your workouts on Sunday evening, and plan out your meals for the week, so that you are held accountable. Your body and mind will thank you!

After a pretty restful sleep last night, I still felt very disoriented today and blame it on a “Case of the Mondays”! Despite 35 minutes on the Step Mill and a 45 minute at-home workout, I still felt kind of depleted. I think my body is telling me that I need a rest and that’s exactly what I’ll be giving it tomorrow. I have a packed Tuesday and need to be present for my clients! Source

Let’s talk about BEING PRESENT! It’s hard this time of year to stay focused and remain positive during the darker and colder months, but it’s so important that you be present both in the gym and at home. Staying present will keep you positive, motivated, and dedicated to your 2012 health and fitness goals. Here are three tips that help me:

  1. Tackle Your To-Do List One Task At A Time: I write out my lists on paper, index cards, post-its, and in my calendar. I like to write lists, because I find it very rewarding to cross it off. Instead of getting frustrated with the long list, I make it a goal to tackle one in the morning, afternoon, and evening. If I only tackle one that day, then hey it’s better than not tackling any.
  2. Enjoy Some Alone Time: Yoga is my alone time! It’s just me and my mat. It’s my time to unwind, release any stress, and just be present on the mat. I savor these moments and I’m grateful that I am able to practice 3x a week. Being present on my mat = Happy and Healthy Me!
  3. Treat Yourself: It’s important to take care of yourself and treat yourself to something that makes you feel GOOD! Whether it is a massage, a new pair of yoga pants, a glass of wine, or a piece of chocolate, enjoy it, savor it, and smile. When you feel good, you are able to be present and available to those around you.

On a totally different note, I was pretty excited for breakfast this morning! As you know, I love breakfast. So when a friend approached me about doing a product review for something new that has some amazing health benefits…why not be excited! Let me introduce Mila! This “Miracle Seed” is loaded with o-mega 3 fatty acids, proteins, antioxidants, and fiber. I will do a more detailed report, when I do a review. This morning I added this packet to my Greek yogurt, pumpkin, sliced banana, cinnamon, and “heaping” tablespoon of nut butter. I’m going to add this to my breakfast each morning for the week and will report back later. I’m having a call tomorrow afternoon and excited to learn more about the company and the product.

How do you stay present during the winter months?

It’s Finally The Weekend…

Whew…I’m kind of glad that it’s the weekend, because I’m exhausted! It’s been a whirlwind of a week and with so much talk about goals, expectations, and the end of the holiday season, it was emotionally and physically exhausting. But on a positive note, it was a great week for business. I trained lots of clients who have made progress, who are feeling more motivated, seeing changes, and feeling BETTER, which matters most to me. Living an active and healthy lifestyle should make you feel GOOD!

Saturday morning started with helping out at the yoga studio bright and early at 7:00 AM. Instead of taking class, I decided it was important to give Miss Kala some exercise and love, so we went on a nice crisp run around the park. It was just what I needed. The hardest part of running outdoors in winter is well said by the quote below: Once you get moving, it feels so good! We did a little over 30 minutes with a decent amount of hills. I fueled up with a quick snack before heading out to train a client and then had a more substantial breakfast when I got back. Delicious oats how I love thee!Some of the highlights of this week…random, fun, inspirational, and well awesome:

  • On Friday night, I realized that I apparently had a craving for Mexican food this week, because I had Shrimp Quesadilla 3 nights in a row! HA! My favorite combo was: spinach, corn, goat cheese, onion, red pepper, and 2 whole wheat tortillas. Each night I mixed it up with different veggies, but still…Oops!
  • I fell out of side crow on Melissa’s Monday night class at Powerflow! I came so close to literally being laid out on the floor, but somehow I was able to catch myself. Instead of being frustrated and embarrassed, I actually just laughed at myself and got right back up. In yoga, sometimes you have to fall. It keeps you honest.
  • I booked a flight to visit a great friend for under $100 for a girls weekend! I’m sticking to one of my 2012 goals to travel more, quit making excuses, and just get out there and have fun. High-Fives to Jetblue!
  • After reading this much talked about article regarding yoga and injuries, I realized that with my practice, sometimes I need to take a step back, listen to my body, and do what feels good. Yoga should not be painful. In yoga, sometimes it is very important to put your ego to the side!
  • My younger sister sent me this picture of “possibly” the new addition to her household. His name is Burt! Another golden retriever added to this family? Golden Retrievers are the cutest puppies EVER. Mom has one, I have one, and she already has one. Not sure how Miss Maddy is going to feel about this guy!
  • I just received a new product from a friend and cannot wait to try it out and also do a review of it sometime next week. Have you ever heard of Mila? I hadn’t either, but I’m really interested in learning and trying it out. Click here!
  • I’m so excited to go out this evening with a good friend for sushi and cocktails! After so much meat and decadent side dishes, fresh fish, different flavors, and spices is just what I need! Plus, I’m looking forward to some good people watching, and putting on some heels…Oh it’s the little things!

Have a wonderful, active, and healthy weekend! Take advantage of these sunny and abnormally warm days and get your Vitamin D! Let me know How you are challenging yourself this weekend?