We kicked off Outdoor Yoga at Lake of the Isles yesterday. Thank you to all who showed up. Kids of all ages and pets were welcomed. We finished just before the light rain. Look forward to next Wednesday!
Tuesday Tunes- Playlist for a Vinyasa Flow
It’s been a while since I’ve shared a playlist for a vinyasa class. I like to use this one for an all-level 60 minute flow class. Hopefully, it has something for everyone. What kind of music suits your fancy when you flow? Or do you prefer no music? Or music without words?
(Source: Spotify)
Lemon Water! Why it’s good for you.
I love having lemon water on hand, especially during the warmer months. Did you know it helps provide a vitamin C boost and aids in digestion? All you have to do is slice up a fresh lemon and drop it into a pitcher of water. In addition to its health benefits, it is an easy “decorative” way to serve water to guests at your next party.
From MindBodyGreen on 5 amazing lemon water benefits:
1. It’s a great source of vitamin C.2. It balances pH levels.3. It aids weight loss.4. It improves digestion.5. It helps you kick the coffee habit.
Do you have a favorite or must-have beverage of summer?
Happy National Running Day! Hope you all found time to run, whether you’re an avid runner or pursuing a “couch to 5k plan”. Of course, I hope you found a little yoga today too. Yoga and running nicely compliment each other as described by Rock Creek Runner. Be sure to try these 7 poses after your run.
Personally, I didn’t run today as I’m still recovering from Sunday’s Rock ‘n Roll marathon in San Diego. This was not my strongest marathon, but the breath work and concentration yoga helps cultivate came in handy as I worked through some frustrating moments and self-doubt. As usual, I learned something new and am motivated for the next one.
In lieu of a run, I stopped into Life Power Yoga in Uptown to take class with my yoga guru, Ellie F. The new purify 45-minute class was a nice way to step back on my mat in a heated environment. The sequence Ellie guided offered plenty of options to modify as my quads popped with soreness now and then. I was very happy to receive a juicy adjustment in half-pigeon pose. Though I usually plan for at least a 60 minute practice, Ellie managed to guide a hearty practice with a well-paced flow, again reminding me of why I fell in love with yoga and wanted to become a teacher. This spot is kind of a hidden yoga gem in Uptown. Check it out if you can, especially if you live within walking distance this summer.
Wishing you happy trails and a peaceful mind!
I miss my mat! But finally tried One Yoga
I miss my yoga practice and my stinky mat this week! I only made it once to yoga this week due to the final taper week. I run the Rock ‘n Roll marathon in San Diego, this Sunday. So that has meant tapering my physical activity to a bare minimum this week, in order to let my body repair and rest before I destroy it again on the course. Lovingly destroy it. Let me tell you sitting on your bum is hard! I also felt bad about not fully sharing in the hard work I was hopefully guiding my yoga sculpt students through on Thursday morning. I’ll work hard for them on Sunday and be ready for them next week.
While I love hitting up hot yoga or hot vinyasa at LifePower and Moksha, I knew that the best yoga for this week was a non-heated gentle or multi-level class that offers modifications. Finally, after years of knowing about One Yoga, I went in on Monday. One Yoga is actually a non-profit studio that allows for a sliding fee scale and provides yoga opportunities in the community, especially in under-served communities.
I met One Yoga teacher Amy Patee a few years ago at a mutual friend’s Super Bowl party. Thus, I was excited to finally get to take a class with her; she offered one after 8a, but before noon on a day off work. I wanted to sleep in but not necessarily feel like a lump on the couch too long. Anyways, Amy’s multi-level started with some breath and meditation work which totally fit the rainy morning that flowed through the windows. Then she lead through poses one at a time at a time connected with a vinyasa. What a great way to work on the basics and refine what you’d like each posture. A couple of twisting poses and hip postures, ending with a long savasana rounded out a the just-right class for the final taper week purposes.
As you explore yoga around town, check out One Yoga and Amy’s teaching schedule. She also does retreats.
My yogi friend, Tera, who teaches at Your Yoga, shared this fun one today. Since I’ve alluded to my enjoyment of The XX, I thought I’d share her find with you. Happy Wednesday!
Reminder: 2 weeks from now, we’ll be doing Outdoor Yoga at Lake of the Isles!
Tuesday Tunes- Get Lucky
Yes. To answer a question posed by Slate Magazine, “Is everybody dancing to Daft Punk?” At least I am. It’s been a bit dreary in Minneapolis. Winter is over but it keeps raining and being grey. So some upbeat tunes by Daft Punk are perfect pick-me up.
At the very least, you can enjoy this auto tune if you are a Mad Men fan:
(Source: Spotify)
Belated Tuesday Tunes- Michael Franti- musician, yogi, great human
Michael Franti’s new single, “I’m Alive”, has been getting stuck in my head. It makes me want to get up and dance and celebrate all that is good.
Whenever I feel like a lively tune is needed for longer sequence or some core work that requires extra focus, Franti music and energy always comes to the rescue.Here are a few sample tunes if you are not familiar with him.
He is a dedicated yogi. MindBodyGreen conducted an interview with him a few years ago.
So has yoga and meditation helped you creatively?
It’s definitely helped me creatively because right after I started practicing yoga, I started playing guitar — and playing guitar opened up a whole new career for me. Before that I had just worked with my band members to program beats and use computers to make music, but I really wanted to play music on the street. My yoga practice showed me, that at whatever age (I was well into my 30s at the time), that I could still start something new, and I could grow. That was a really important lesson for me, and without that lesson, I would’ve never had the courage to start playing guitar.
I think I’d be too nervous to teach Franti but I sure would love to take class with him!
(Source: Spotify)
Relief organizations and Kansas’ emergency management division are urging people to donate cash to help with Oklahoma relief efforts.
Like many of you, I was saddened by yesterday’s tornado. Of course, the natural inclination is to help.
Relief organizations and Kansas’ emergency management division are urging people to donate cash to help with Oklahoma relief efforts.
Amanda Waters, divisional director of community relations of Kansas and Western Missouri, explains:
“We can turn that over really quickly and get the provisions that people need right away. In addition, by spending money in the local economy, that helps boost the local economy that has been devastated.”
Yoga and Workout Snacks- Are you constantly hungry?
I am constantly hungry! Between teaching, marathon training and fitting in my own yoga practice, I feel like I’m always on the go. One of the challenges I face is what to eat and/or how much to eat. I seem to bring too little food to work and then I give into the office treats or skyway temptations. To combat the conundrum, I’ve been trying to incorporate a couple of easy solutions.
Solution 1: Fruit and Greek Yorgurt
Greek yogurt with berries and an optional touch of honey is a filling and fresh way to get in some protein and fruit. This takes less than a minute to prepare. I cheat; I use frozen fruit which unthaws by the time you’re hungry. If you don’t have a blender for smoothies, this is the next best thing.
Solution 2: Unsalted Nuts
Unsalted mixed nuts or almonds are a great way to pack in some nutrients. Unsalted almonds provide vitamin E, calcium, potassium, in addition to protein and fiber.
Solution 3: Quinoa Pancakes (if you have Sunday prep time)
It’s really pretty simple. Add a cup of quinoa right into your pancake mix. I use whole wheat mix. If I were truly a superstar, I would figure out my own pancake mix, but let’s be realistic. We all do our best to eat as well as we can. Anyways, add in quinoa and make a batch of 15-20 quarter- sized cakes. You can add in blueberries or bananas. Pack a few a day, and you are set with breakfast or a breakfast-as-snack option. What an easy way to add this superfood into your diet.
FYI, speaking of pancakes, my partner and I once tried Chobani’s recipe for greek yogurt pancakes. These were delicious. They were moist and dense, thus keeping us very full on a Saturday after a long run cold run during training. You could also make a batch of these for a week of breakfast or snacks.
Do you have similar conundrum of bringing too little or too much food? What are your go-to power snacks?
