Thoughts on Yoga Teacher Training

Yoga Teacher Training is one of those things that I always kinda wanted to do.

Though my personal practice over the years has been inconsistent (no longer, however), I’d get that feeling each year that teacher training was something I should look into. So, each year, I’d look into options and get all excited, but things always got in the way. Schedules didn’t work out, mostly, since I do work full time. So I’d write it off and shove it into the back of my mind yet again.

Well, this year was different. Last fall I decided that it was time to make things happen. I did my usual do-a-ton-of-research-online thing, checking out different programs, schedules, prices, expectations, and teachers. I sent out a bunch of feeler emails, I started trying different studios around the valley, and I decided that Salt Lake Power Yoga was the perfect option. I made arrangements at work, jumping through a lot of hoops, and I bucked up and paid the fee. Then the nerves set in :)

Teacher Training lasted through March and April, landing on every other weekend (ALL weekend). It made life super full and busy, but it was such a great time! I learned a ton, met some wonderful people, deepened my personal practice (hello, headstand!), and, now that I’m done, have started teaching a few (2) classes a week to get started down this exciting path!

If you love yoga and want to share that passion, I highly recommend making YTT happen. The time, the money, the scheduling… they’re all so worth it in the end :)



A few things to share:
-You don’t have to be “ready” or “good enough” for YTT. I’m naturally inflexible, don’t have a handstand (yet), and struggle through plenty of poses. That didn’t matter. As long as you’re willing to learn, you are ready now!

-I learned a lot about self-care through the long days and arduous practices. Hydration, eating small-but-nutritious meals, plenty of sleep, and comfort items like blankets and tea were essential for getting through the training…. And the same applies to tough times throughout life in general :)

- I highly recommend doing your research beforehand, since you’ll be buying into your studio’s philosophy and “flavor” when you do their trainings. If you want to teach a gentle, relaxing yoga class, a power yoga studio might not give you all the tools you want. Knowing what I was getting into helped a lot :).


So thankful for this experience and opportunity!!!

Whole 30: Days 5 & 6

Welp. I think I survived the hardest trial of the 30 days and came out on top…. So I’m golden from here on out, right??? :)

Today, I (1) went to Costco and (2) handled white chocolate chip macadamia nut cookies (arranging them on a plate as a gift) without so much as a single taste.

I never knew I had it in me. Seriously haha.

In other news, a new favorite breakfast addition: sweet potato! I did this one in the microwave because I’m already burned out on cooking, but I just nuked it for 5 mins, flipped, repeated, peeled, chopped, and added ghee (clarified butter), cinnamon, and unsweetened coconut flakes. Soooo delicious.




Also, I usually make this as pasta, but I just left out the pasta part (recipe at the bottom). Yum, yum, and yum.




So far I think I'll live. It's definitely a sacrifice - treats get brought to work, Costco ladies offer you free cheesecake, you reaalllllyyyy want caffeine after waking up at 3:45 am for work - but I keep telling myself that my health is worth it :)




Pasta-less deliciousness (or sausage in spicy, fresh tomato sauce):
Ingredients:
-1 pkg compliant sausage (got mine at Whole Foods)
-grape tomatoes, halved
-a few cloves of garlic, minced
-onion, sliced or chopped
-fresh basil, torn
-salt, pepper, cayenne pepper, red pepper flakes
-olive oil
-like ½ cup water

Directions:
Cook sausage until about halfway done, add the rest of the ingredients to the pot, cook until done.

My recipes are so fancy, I know.

Whole30: Days 2-4

Well, 4 days down.

In a lot of ways, it hasn't been as difficult as I expected: the hardest part (for me) of the Whole30 is saying no to things that are right in front of my face. At home, we got rid of most everything that isn't compliant, but in other places, people show up with WHOLE PIES. Jerks. :)



I try to be super-over-prepared, since I know that I make all my bad decisions when I'm hungry. So I cooked up some bone broth, bought and chopped a ton of veggies, cooked up a bunch of chicken in the crock pot and shredded it, and made sure we had tons of stuff we could just grab (like dried fruit, nuts, almond butter, etc. for snacks plus lots of meat, eggs, and produce in the fridge and freezer). I also pre-make salads (with leafy greens on top to prevent sogginess) that are ready to eat whenever. It's been sooooo nice, not having to spend a ton of time cooking each day (because helloooo ms. hangry!!). Hopefully I can stay on top of that each week.

For breakfasts I've been sticking to omelets or just finding stuff around the kitchen (this morning was a hard boiled egg, celery with almond butter, applesauce, and a mug of bone broth).

For lunches, I generally do salads or soups (chicken and vegetables in that broth) with various sides, and dinners I've been cooking at home.

Sunday, we did some superrrr delicious lemon salmon (recipe at the bottom) and had leftovers the next day.

On Monday we did steak (my husband about lost it when he found out his steak seasonings had sugar and he couldn't use them).

And tonight we did tuna salad (recipe at the bottom) inside of mini peppers.

We pretty much always have lots of raw vegetables as sides, plus whatever else we feel like adding. Tonight it was this concoction that looks disgusting but tastes delicious: sliced banana, unsweetened coconut flakes, and almond butter. So so good.

We've honestly enjoyed everything enough so far that we don't really feel like we're missing out. Except that dang pie. Sigh.

:)






Lemon Salmon:
You'll need:
1 salmon filet
olive oil (mine is lemon infused but you don't need it)
juice from 1/2 lemon (or to taste)
salt, pepper, dried parsley, oregano, Italian seasoning

Directions:
rinse the salmon, pat dry
drizzle olive oil in a glass baking pan, put the salmon on top
drizzle more oil on top, squeeze juice over the whole thing, add seasonings
cover with foil and bake at 400 degrees for 35ish mins (depending on size)
you can make this more delicious by baking ultra thin lemon slices on top of the salmon




Tuna Salad Stuffed Mini Bell Peppers:
this is my version of this recipe:
You'll need:
mini bell peppers, seeded and cut in half
1 can of compliant tuna, drained
olive oil
1 hard-boiled egg, roughly chopped
1 tbsp green onions, chopped
Salt and pepper to taste

Directions:
mix everything but peppers and scoop it into the hollowed bells. Eat and be happy.

Whole30: Day 1

Okay. So the husband and I have decided to try out the Whole30 program. It's pretty extreme for us, but I think we're at the point where we need that... the strict rules and guidelines to help us get back on track with our nutrition.

It's basically 30 days of just eating whole, nutritious foods - which means no sugar, over-processed foods, dairy, grains, etc. That means no treats for me and no Mountain Dew for him. Rough, I know.

The book - everyone told me to read it first, and I'm glad I did - it explained a lot


So, yesterday was Day 1. It was, of course, a success, since eating healthy for one day is not all that hard. It's the days to come that I'm more worried about. I'm definitely lucky that my husband is doing it with me, because it would be way harder to stay compliant on my own.



So, for breakfast, I did an omelette (eggs, bell peppers, jalapenos, onion, spinach, a little coconut milk, salt, and pepper) and half a banana.

Lunch was pulled chicken and guacamole in a lettuce wrap (yum), lots of fresh veggies, and the rest of my banana.

I needed a snack, so I grabbed some almonds (I ate about half) and these dried apples.

And dinner was a salad with lots of veggies, chicken, and the rest of my almonds.

I felt totally great, and as long as I can keep eating food that tastes this good, I might actually last the 30 days!! ;)

Who wouldn't be obsessed over this water bottle??

Hydration. We all know how important it is. But why?

(because WebMD knows everything including why we’re all dying all of the time) "Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles," says Larry Kenney, PhD, a professor of physiology and kinesiology at Penn State.

Because it helps us to function and to not die, that’s why.

Now that we’ve cleared that up, hydration can be fun! And fashionable!!

Enter my new and loved water bottle.



I seriously love this thing. So so so cute – I actually drink more because I just love it so much haha. How very adult of me.

In addition to being adorable, it keeps things SO cold. Like, a few pieces of ice added to tap water and my drink is cold ALL DAY LONG. Even in a hot car. It’s amazing. Truly. I wouldn’t lie.

It’s kinda expensive and the top is too small for an ice dispenser, but I would still recommend it for anyone – hands down.

Now to decide what colors I need next… :)

Finding a Personal Trainer

Before working in the fitness world, I had a lot of misconceptions about what a good personal trainer should be like. As long as they look great, what they're doing must be working, right??

Unfortunately, not so much. I saw this great article and had some thoughts. There are so many people out there who got a little lucky genetically or who stumbled upon a good workout routine and worked their way to a rockin bod who still have no idea how to safely help people improve their lives and fitness levels.

First, many fitness certifications aren't regulated. You can take a little joke of a test online and print out your shiny certificate that says you're ready to train people. Even the ones that are legit often don't require more than a HS diploma and a little studying to pass a test. While this is a great educational opportunity, it doesn't necessarily prepare you for the ins and outs of taking someone's health and safety into your hands. So my first piece of advice would be to look into the educational background of a personal trainer you might be considering. Did they go to college for this? Just how many certifications do they have, and from which certifying body did they get those certifications? How long have they been doing this? Overall, just make sure the person knows what they are doing and has actual science to back it up.

Second, do they try pushing specific supplements, fad diets, or crazy workout regimens? If so, run for your life. While people are free to try these things (good luck with that), your personal trainer should stick to research-backed exercises, plans, and progressions... not magic pills and potions. And if they try to push ideas that they got out of a fitness magazine.... just don't.

Third, if your PT tries to write you a meal plan, get out. Only Registered Dietitians are legally allowed to do so, and any personal trainer who tries to pass that off is way out of line. Fitness (and a little bit of general nutrition advice) is the PT's domain. That's it.

Personal trainers can be an amazing tool in your health and fitness journey (people who use them lose more weight, on average), but just make sure you choose the right one :)

I Can't Catch a Break

Have I mentioned that I'm 25 going on 80?

Seriously, my body is already failing me and I'm not even 30 yet. This just isn't right haha.

I found out yesterday that I have a ruptured ear drum. Ouch. Add that to the surgery I'm having in a month for my Radial Tunnel Syndrome, my back and neck problems from my car accident, my still-unidentified autoimmune disease that gives me moving nerve pain, AND this cold I've been fighting for over two weeks... and you have one grumpy human.

Good thing for jammies, rice bags, and chocolate. :)


and this picture

Yum.

The struggle to eat healthfully is real, y'all.

I'm not trying to lose weight or anything right now, but I am trying to eat a little more mindfully. I want to fuel my body so that during and after this recovery process, I will be able to accomplish the things I want.

And when there are doughnuts, snickers bars, and pumpkin cookies available, that is quite difficult, let me tell you.

So, a few of the little things I'm taking joy in.





Remember my little mint plant? Adding some leaves and a squeeze of lemon... delicious way to drink more water :)




Quinoa. Weird, and delicious. I just make it in water, no seasonings, and then drizzle it with some of that infused olive oil. I can make it on the weekend, divide it into containers, and take them with me for lunch. Perfect :)

Thoughts on fitness for the new year

Resolutions! Goals! Yay!

While I don't really like to set NY resolutions, it is a great time to reevaluate the progress I'm making. I look at race calendars, personal study, my career, and more to see if I like where I'm at and where I'm heading.

Fitness goals are always in there, for me. And most people, I think. Lose weight, eat better, exercise more, run farther.... whatever those goals may be, I think the motivation behind them matters.

I heard two thoughts recently that I really like.

"Exercise to be strong and healthy. A beautiful soul needs a sturdy vessel."

"Do you work out because you love or hate your body?"

Just some food for thought - our goals should be based on positivity and wanting to accomplish something good rather than based on fear or negative feelings.

Peach, Strawberry, and Coconut Smoothie

Summer is (mostly) here, and you know what that means....

Smoothies!

I love me some smoothies. Mmm mmm mmm. I whip em up, drink em till I die from happiness, and freeze the rest. It's a perfect system. And so so easy.

I came up with this one the other day, and it was too good not to share.

-frozen peaches (probably 1.5 cups)
-frozen strawberries (same)
-handful spinach leaves
-a few Tbs of chia seeds
-a few spoonfuls of coconut milk
-coconut water to get the right consistency
-(I also added peach protein, but it would be perfectly delicious without it)



I pretty much just blend until there are no more chunks. Then I pour myself a cup and portion the rest into mini mason jars. I freeze them and stick them in my lunch box to take to work. About halfway through the day, they are no longer frozen solid - so I drink them straight from the jar! It's like a gift that keeps on giving! :)



Do you have a favorite healthy smoothie recipe? I love getting so many nutrients in a delicious dessert-like form!

I love me some olive oil!

So while in St. George this weekend (more on that later)... we found an olive oil store!!! Score!



For those who know me well, you know that I'm OBSESSED with good olive oil. I love it plain, but I especially love it infused. So I pretty much wandered around, sampled to my little heart's content, and bought lots of mini bottles to try.

I love using olive oil in cooking (especially fish and chicken) and dipping (mmmm bread) and on pretty much anything else I can think of. I'm especially excited about the meyer lemon on salmon, the tuscan herb on tilapia, the butter one for popcorn, and allllll of them for dipping! I love the flavors, I love the heart-healthy fats, and I love all those cute little bottles! ;)


like my ghetto dipping dish? :) me too. this basil is delicious.

Breakfast that's easy, healthy, and delicious - overnight oats

So I love meal prep. I take my breakfast and lunch to work every day (I work early hours) and there's no way it's getting made at 4 in the morning. So usually on Sundays, I take a little time to prepare things I can throw together during the week. I'll write more about the whole process some other time, but today I'm sharing my go-to breakfast: overnight oats.



It's super simple. I take steel-cut oats, chia seeds (I get both at Trader Joe's), and mason jars of whatever size, and I prepare a few jars for the week. I use 1/4 c oats and 1 T chia seeds per jar. I pour em in, give em a shake, and throw em in the pantry.



Then, the night before I actually want to eat them, I take one of the jars and pour in some vanilla almond milk (although I'm sure you could use any variation of it that you'd like) and top it off with some fruit. I'm on a blackberry kick at the moment, but I also use fresh or frozen peaches, mangoes, strawberries, blueberries, pears, bananas, raspberries, or any combination thereof. I usually use whatever fresh fruit I have on hand, and I always keep some frozen in case it sounds better that day. I let it sit overnight and throw it in my lunchbox the next morning... and then enjoy at my leisure!



Might not look glamorous but it sure is delicious!

And easy. I love easy.

Technology and Health.... Always and Forever

Technology. Whether you love it or hate it, it's become a huge and necessary part of life in this day and age.

So, why not embrace it? Why not use it to improve your physical health? There are SO many great resources out there that can help you reach your goals, track your progress, and make the journey easier. Let's talk about a few.


Tracking progress:
Having the numbers and data laid out in front of you that tell you what you are (or aren't) accomplishing can be exhilarating, informative, eye-opening, shameful, motivating, or (most likely) some combination thereof. Using apps or devices that help you track your progress (whether it's your steps, your food consumption, your weights and reps at the gym, your running, or whatever it is you want to watch and improve) can simplify the whole process (and make it much more likely that you'll actually stick to your plan).

My two faves are my FitBit and MyFitnessPal. The two can sync and tell me calories in vs calories out, break down my macros, tell me how many minutes I've actually been active, and much more. It totally encourages me to get up and move, because I want to see those numbers get high! The two that I'm most obsessed with are my stair count and and my calories burned. If those numbers are low, I'm known to march up and down the stairs at home in my jammies or to schedule a session with the TRX. I like that they both make me more aware of what I'm doing to my body.

Other options include distance-tracking apps (Nike+, Charity Miles, or Runtastic), food-tracking apps (LoseIt! or My Diet Diary), meal-planning apps (Food Planner or Dinner Spinner), and other tracking devices (UP24 or Nike Fuelband). Whatever you're into, there's probably an app or device to help you get there.


Making a plan
Better to have a plan than to aimlessly run, bike, or lift (sometimes). I get more out of something if I have a destination or purpose, and the MapMy series of websites is my fave. They have a version for Running, Biking, Hiking, Walking, and more general Fitness. There are also options like Strava, which is cool because you can compete with people on set "courses" determined by GPS. Oh, technology.


Utilizing online resources
There are so many great things on the Internet. Some of them can even help you be a better version of yourself. Whether you want to sign up for a race, find a YouTube channel to inspire you when it comes to fitness, or educate yourself about components of your sport, the Internet has a plethora of options. Just be sure to be smart about your options and do a little research before you buy into anything.

Detox Diets.... Yeah.

So I saw this article on detox diets the other day, and I like. There are a lot of words thrown around in the world of health and fitness these days that people totally buy into without actually knowing what it is they are doing to themselves...

Like this. "Detoxing" is not about drinking really really expensive juices for long periods of time. That's bad. The way you go about detoxifying your system is just what it sounds like - less toxins in, more toxins out.

Please, please, please do your homework before buying into some fitness trend or fad. Especially if the people convincing you are going to make money off of it.

A thought on the scale

Found here.

Spinning - our latest obsession

So our latest "thing" is going to spin class together (isn't he great??). Since it's winter, and since I married a cyclist, it just makes sense, eh? The endorphin high, the drenched-in-sweat car ride home together, the feeling of doing something that's working our hearts so well... and staying in shape during the off-season is obviously a plus :)

(our last 2 classes together)

(and a picture of back when it was warm... just to remind us why we do this to ourselves :))


Adore him :)