Crossfit, Barre, Yoga, Walking and a little gym time!

BROTHAS & SISTAS!!  

MATCH UP CITY!  This Spring I was sick and tired of going to the gym and lifting weights...pretending to know what I was doing and kind of waiting for the clock to say I had been there an hour.  No. More. Mrs. Nice. Girl.  I am experimenting in the fitness kitchen and LOVING IT!!  Here are my personal opinions of the following...

Crossfit- I was scared.  I thought people would be like, "who's that weeny?"  Instead, I am encouraged, assisted and coached at Belltown Crossfit.  I walk out of there smiling because the workout is so intense and just when I think my heart might explode, it's over.  I am sore for the first time in months and it's awesome.  It also makes me feel really out of shape, which sucks but is humbling.  Without my man, I wouldn't have tried it.  I'm so glad he gave me that little nudge.

Booty Barre- I am in love.  This workout is fun, fast, difficult and usually all girls.  I am freakin' sore when I leave and sometimes when I arrive.  I love how dancer-esque the lengthening movements and high kicks make me feel.  It's SO FUN!  I am going to teach starting in September of this year.  CAN'T WAIT!

Yoga- My first true commitment.  It's true, the first thing I ever stuck with, in terms of physical and mental exercise.  2008 started with a DVD, then Bikram Yoga in 105 degree studio.  2009 I traveled to SE Asia and practiced at whatever studio I could find, did some yoga in Bali, on the beach and back in Bangkok.  AWESOME.  When I came home in 2010 I went back to Bikram and slowly transitioned to power vinyasa.  2011, became a certified instructor and haven't looked back!  This year I went to Yoga Journal in San Francisco, took from Seane Corne, Kathryn Budig, Judith Lasater and more.  LIFE CHANGING.

Walking- All you need is feet.  My sweet and good friend Ginger Saunders is a walking fool!  She walks all over Seattle teaching yoga and greeting people along the way.  This Spring we completed a walkntalkwellness series.  We walked, talked and yoga'd it up for an hour.  Walking is one of those things that doesn't go away, it's not a fad, it's a journey.  It's good for the soul, for creative thoughts to flow and to chat with a friend.

Gym with Dad- We show up, walk on the treadmill/warm up on the row machine and battle it out on the racquetball court!  I beat him FINALLY for the first time a week ago.  VICTORY!

These are my experiences.

Switch it up this summer and find a mash up of workouts YOU enjoy!

Gluten Free Blueberry Cinnamon Bread!!!

THE HOUSE SMELLS LIKE HEAVEN!!!!!!

• GLUTEN FREE! DAIRY FREE! ALMOST SUGAR FREE!
• DELICIOUS! EASY!
• SNACK/DESSERT/BREAKFAST
• HEALTHY FAT!
• BAKING THERAPY!

Inspired by: Chocolate Covered Katie!

• 2 cups Bob’s gf flour 
• 1/2 tsp salt
• 2 tsp baking powder
• 1/2 tsp cinnamon
• 1 tsp xanthum gum
• 1/2 cup xylitol
• 2 tbsp sugar free maple syrup
• 1 cup unsweetened vanilla coconut milk
• 1 tbsp apple cider vinegar
• 2 tsp pure vanilla extract
• 3 tbsp coconut oil
• 1 1/2 cups blueberries

Preheat the oven to 350 F, and grease an 8×8 baking dish. In a large measuring bowl, stir together the ingredients except the blueberries. Stir until just evenly combined, then add the blueberries and VERY gently stir them in only until evenly mixed. Do not over-stir, as this would break the blueberries and you’d end up with purple bread. Pour into the dish and bake 45 minutes on the middle rack. Do not open the door, but turn off the oven and let the bread sit inside the oven for another 30 minutes.  Makes 10 big, fat slices.

**I sliced a piece down the middle and spread on some soy free earth balance! YUM!

4 Holistic Tips to Deal with S.A.D.

It's called SAD, Seasonal Affective Disorder and it can happen when winter ends and Spring begins.  The way I understand it is that the mind goes through a delay and doesn't have time to catch up with the weather change.

It's okay.  Know you are not alone and just because it's sunny, doesn't mean you have to immediately put on your shorts and go bask in the sunshine.  It might take you a little bit longer, so take your own ride and don't worry about anyone else.

Holistic Tips to Deal with SAD:

• Yoga.  For so many reasons.  Yoga will reduce anxiety, depression and muscle aches.  If you find the right studio, the community feel will wrap its arms around you like a sweet hug.
• Talk about it.  Humans are meant to connect.  To build relationships, the feel like we're not alone.  To know that other people have the same issues, haha, that's seriously it!  We're all a little nuts and it's nice to know there are other nutty people out there.
• Eat balanced meals.  Avoid sugar.  The worst thing you can do is affect your moods with food.  Sugar and caffeine will send you on a roller coaster of emotion.  Eat real food and aim for 1 ingredient.
• Go on a walk.  This is a great way to see the city, breathe fresh air and get lost in nature.

Breathe.  Enjoy the season change when you're ready and try to be okay with where you are emotionally.  Namaste!

Hangovers Are Rude. 8 Ways to Feel Better!

1. Rehydrate (AdvoCare): Take this with a glass of water before you go to bed.  You will wake up sans hangover, still tired, but not that fuzzy/dizzy feeling.

2. Banana:  Are you cramping?  The potassium in bananas will help any stiffness/cramping due to dehydration.

3. Coconut Water...Potassium, electrolytes and water?  Nuff said.

4. Water: No brainer.  Your dehydrated.  You need to hydrate.

5. Sleep..this will be rough.  You will wake up a lot after a night of drinking.  Don't feel guilty about laying in bed for a few more hours.  You need it.

6. Exercise: love/hate relationship.  Your 99% sure you don't want to do this, but know that if you work out, you'll feel SO much better.

7. Hot yoga...rinse out your system, quick.  Twist it out for an hour and your body will thank you.  Know who won't?  The person next to you in class.

8. Talk it out (misery loves company).  If you went out with your friends, call/text them and you can laugh (or cry) about the pain together.

Rehydrate Link:  https://www.advocare.com/130231382/Store/ItemDetail.aspx?itemCode=A2431&id=E&flavor=m&size=C

True Life: I'm a Full Time Yoga Instructor

The Goods:

• Helping people get healthy.
• Enforcing movement into peoples lives.
• Moving all day.
• Creating my own schedule.  I can agree or disagree to which days and times I teach.  
• I can go on as many vacations as I want, as long as I find subs.
• Making meals from home all the time.
• Having a ton of alone time.
• Researching is going to yoga/other fitness classes.
• Choosing the music in class.
• Making new friends.
• People saying thank you at the end of class.
• Meeting up with friends for morning/early afternoon walks.
• Having a schedule that allows me to work out with my Dad most mornings.
• Teaching a max of 4 hours per day, (this is a lot, regular is 2).
• Meeting my Mom for late lunches.
• Grocery shopping when no one else is there.

The Not-So-Goods:

• No paid vacation time.
• If I feel sick, I still have to teach, it's my income.
• Losing my voice.
• Being sore a lot.
• People bringing cell phones into class...this makes me sad and pissed at the same time.
• Working weird hours, so not able to see 9-5 friends as much.
• No benefits.
• Creating a class for all the injuries and levels of experience.
• Keeping track of all things paid for for tax purposes.
• Getting stuck in traffic/not being able to find parking and being late to teach a class.  This is the worst feeling in the world.

I've had MANY jobs.  The 9-5, the assistant, the salon job, the receptionist job, a position in sales, jobs I've hated and jobs I've loved.  But being a Yoga Teacher is one of the best jobs in the world.  My job is to get people moving, breathing and smiling.  Ain't nothin' like it!

Chorizo Squash Mac & Cheese (gluten & dairy free)

I usually cook meals that are easy, require no time and cost very little money.  This time, I spiced it up.  My love kept hinting for me to cook him a "man meal."  What is a "man meal" you ask?  Something homemade.  Something hearty and something voluminous.

I altered this recipe from an RD named Sharon Palmer, you can find her link at the bottom of this page.  Enough description, let's get down to business...

MAKES: 6 SERVINGS

Ingredients:

•  8 ounces (2-1/4 cup) Quinoa Pasta - Elbows (gluten Free)
•  12 ounces Chorizo (gluten, nitrate, msg free, I used Hempler's)
•  2 1/2 cups butternut squash, chopped ( I bought already cut up from Trader Joe's)
•  1-1/2 cups low-sodium vegetable broth
•  1/4 tsp ground garlic
•  1/4 tsp ground black pepper
•  1/4 tsp paprika
•  1/4 tsp dry mustard
•  1/4 tsp cumin
•  1-1/2 cups unsweetened coconut milk
•  1 cup daiya cheese
•  1 slice Udi bread (or any gluten free)
•  1 tsp extra virgin olive oil

 Instructions:

1. Cook the macaroni in boiling water according to the package directions.  Drain and set aside. 
2. Put the squash, broth, spices into a medium pot. Cover the pot and bring to a boil. Reduce the heat and simmer until the squash is tender, about 20 minutes.
3. Preheat the oven to 375ºF. Saute chorizo.
4. Lightly mash the squash mixture in the pot with a potato masher. Stir in the cooked macaroni, milk, and cheese.
5. Spray a 9 x 13-inch baking dish. Transfer the macaroni and cheese mixture into the dish.
6. Mix together the bread crumbs and olive oil in a small dish. Sprinkle over the macaroni and cheese with the chorizo.
7. Cover the dish with foil and bake for 25 minutes. Remove the foil and bake for an additional 20 minutes.

http://gofamz.com/healthy-eating/healthy-recipes/butternut-squash-sage-macaroni-and-cheese