Featured in Focus Magazine

Check out the shout out we received in the August issue of Focus Magazine on Newsstands now! Thanks Danielle for including us in “A Healthy Weekend in LA” 🙂

http://issuu.com/327280/docs/focus_august_2014?e=0/8610073

 

 

ONE DAY YOGA RETREAT IN LOS ANGELES

Are you looking to have a day to RE-CHARGE, RE-ENERGIZE, and RE-BOOT your MIND, BODY, and SPIRIT? Then join us for a day of  YOGA, MEDITATION, NUTRITION, GOAL SETTING, & HIKING right here in LA! Checkout details below! Feel free to email me with any questions: info@kaleighwalker.com

Spots are going FAST, so reserve your spot today at: http://www.cucciosomatology.com/#!retreats/chkl

WHEN: Saturday, August 2nd: 10am – 3pm

WHERE: Beautiful Private Home in Brentwood

WHAT:  Join us for Yoga, Nutrition Lecture/Vegetarian Lunch, Mindfulness Meditation Speaker, Goody Bags, Meeting New Friends & More!

WHO: Yoga Instructors Danielle Cuccio & Kaleigh Walker

COST: $97 (Early Bird Price by July 1st)

Yoga Retreat 8.2.14

BurnThis “Sweat on the Street”

BURNTHIS is a really cool fitness app that allows you to stay up-to-date on the HOTTEST fitness studios in your area! You can book on the go & see where your friends are burning all through this one app. I was recently featured as a “SWEAT ON THE STREET” instructor, so check out my profile below! I was also selected to be an LA AMBASSADOR, reviewing all the top fitness studios to be featured on the BURNTHIS app….so stay tuned for my upcoming reviews!

Kaleigh Walker: Yoga Instructor, Personal Trainer, Nutrition Coach, Dance Teacher & Writer

Kaleigh Walker: Yoga Instructor, Personal Trainer, Nutrition Coach, Dance Teacher & Writer

June 2nd, 2014
Kaleigh Walker

Who:

Kaleigh Walker

What:

Yoga Instructor at Maha Yoga & Corepower Yoga, Personal Trainer, Nutrition Coach, Dance Teacher, Fitness & Nutrition Writer

Where:

Los Angeles, CA

Fitness Personality:

work hard/play hard, class junkie, yogi, do gooder

My Everyday Mantra:

We only have one body. If we don’t take care of it each and every day, where else are we going to live?

My BurnThis Moment:

When I decided to quit my corporate job in 2009 to teach yoga and become a personal trainer full-time. It required a lot of guts, perseverance, dedication, and long hours! But the hard work has paid off tenfold. Each day I get to share my passion with others and motivate them to attain happiness, health, and peace of mind. I can honestly say I’ve found my purpose!

Best Fit Tip:

I always find it easier to exercise when I actually like the workout! There’s something for everyone and there’s no one right way to stay healthy, so find something that you love and enjoy doing! Dance, walk, hike, run, bike, jump, stretch…just stay active, sweat, and get your heart pumping every day! Oh, and eat a lot of fruits and veggies!

Find Me Burning At:

Corepower Yoga & Maha Yoga as well as YogaHop, Moore Dancing & the Santa Monica Stairs

In My Gym Bag:

Nalgene Water Bottle, Towel, Lululemon Yoga Mat, Deodorant, Wyndmere Essential Oils, iPod, Cinnamon Gum, Murad Face Wash, Coconut Oil, Bliss SPF Face Lotion, Extra Hair Ties, Lip Gloss, Lara Bar, Almonds.

Favorite Local Post-Burn Treat:

Pressed Juicery Greens 3 or Alkalizer.

6 Ways To Avoid Getting Sick!

How many times have you heard someone say, “The flu is going around!” or “I just caught the cold my husband had!” I remember when the dreaded “cold season” used to be mainly in the fall and winter months, but now it seems like anytime of the year I know someone who is under the weather. But did you know that it’s NOT inevitable to get sick every time you’re exposed to someone who is? I’ve only had two “colds” in the past five years and I’ve worked in some of the most germ-infested places including heated yoga studios, gyms, preschools, daycare’s and a homeless shelter. How is that possible? Because each and every day I make it a point to build up a healthy immune system. It’s only when I neglect these important steps that I get sick.

Probiotics: Did you know that the majority of our immune system resides in our gut? If you have an unhealthy amount of “bad” bacteria residing in your intestines you are more likely to get sick. Unfortunately, when we consume antibiotics, prescription medications, are exposed to heavy metals or just have a diet filled with processed food, our intestinal flora is compromised. In order to restore a healthy balance of “good” bacteria, it’s important to take a daily probiotic supplement that contains several different strains of bacteria. I currently take Ultimate Flora Adult Probiotic. This brand has a lot of different options depending on the severity of your intestinal tract and even has gummy probiotics for kids!

Ultimate-Flora

Sleep: Having an erratic sleep schedule will not only leave you grumpy and groggy, it can lead to more colds, flus and illnesses. When you don’t get adequate shut eye, your body’s ability to respond and fight off foreign invaders is compromised. Studies have shown that people who get an average of seven hours of sleep each night not only have better immune systems, they actually live longer! Some tips for getting sufficient sleep include going to bed/waking up at the same time each day, not using electronics right before bed, avoiding alcohol within six hours of bedtime, meditation and/or stretching before you hit the sheets, reducing stress in your life, and exercise!

Plant-Based Foods: As Hippocrates said thousands of years ago, “Let food be thy medicine, and medicine be thy food.” There’s no better way to get the proper vitamins, minerals, nutrients and antioxidants you need to ward off illness than through what you put into your mouth each and every day. I truly believe that the fresh greens juice with apple, lemon and ginger that I have for breakfast every morning has helped build my immune system and energy levels tremendously. I continue to eat a vast array of fruits and veggies throughout the rest of my day because that’s what my body needs to perform at its best. Some of the best immune-boosting foods and spices include: ginger, oranges, oats, barley, garlic, mushrooms, papaya, sweet potatoes, butternut squash, tomatoes, broccoli, kale, spinach, Brussels sprouts, berries, bell peppers, thyme, rosemary and sage, to name a few.

Fruits-and-Vegetables

Avoid Hormone-Laden Meat: Large meat and dairy companies are looking to create the largest profit possible in the shortest amount of time. They inject antibiotics and hormones into cows, chickens and pigs to make them grow faster and bigger, and to prevent the spread of disease. Unfortunately, if you are not actively seeking out grass-fed or hormone-free animal products, you are not only advocating inhumane living conditions for these animals and promoting global warming, you are consuming some amount of antibiotics, hormones and resistant bacteria each time you eat them. Not only will your immune system be compromised with the exposure to unnecessary antibiotics and bacteria, you too will grow FASTER and BIGGER just like the animals! New studies have shown being overweight or obese can affect the body’s ability to produce white blood cells and antibodies to fight off illness and inflammation. As you can see, it’s a scary cycle! If you are going to consume animal products, I encourage you to buy directly from a local farmer or Farmer’s Market, or look for labels that include organic, hormone-free, grass-fed, and free-range.

chickens-4

Exercise: During moderate exercise, blood flow increases and you start to sweat out the toxic waste from your body! The improved blood flow also promotes circulation of antibodies and white blood cells to help ward off infection and disease. Plus, you feel and look better, right?! So start walking, running, dancing, spinning, boxing or down-dogging every day.

Vitamin Supplements: It can be hard to get all of the nutrients from your food, especially if it’s not organic and because the quality of our earth’s soil is not like it used to be. In addition to following all of the steps above, I encourage incorporating a vitamin and mineral supplement into your diet to boost your immunity. (Remember it’s a SUPPLEMENT not a replacement for fruits and veggies!) The most important antioxidants to look for are: Beta-carotene, Vitamin A, C, & E, B Vitamins (B6 & B12 in particular), Zinc and Selenium. I take Dr. Schulze’s SuperFood Plus!

Six_Superfood_plus

I guarantee, these easy steps will lead you to a happier, healthier life! Remember, we only have one body…if we don’t take care of it, where else are we going to live?

Should I buy Organic?

We’ve all heard the word “ORGANIC” but is it really necessary to buy only organic fruits & veggies? According to the Environmental Working Group (EWG) there are 12 produce items you should DEFINITELY buy organic whenever possible. For the past decade, the EWG has released a list called the “Dirty Dozen,” 12 fruits & veggies that contain the highest amount of pesticides. Pesticides have been linked to developmental problems in children, and may act as carcinogens or throw off the endocrine system, according to the U.S. Environmental Protection Agency. They are also linked to cancer, birth defects, infertility, and kidney failure. In order to avoid the risk of exposure, I suggest you read this year’s “Dirty Dozen” below:

1. Apples
2. Strawberries
3. Grapes
4. Celery
5. Peaches
6. Spinach
7. Sweet Bell Peppers
8. Nectarins – Imported
9. Cucumbers
10. Cherry Tomatoes
11. Snap Peas – Imported
12. Potatoes

The good part is, the EWG also releases a list of the “Clean 15.” This list includes the fruits & veggies with the least amount of pesticide residue, and have tested low for total pesticide concentration. Feel free to eat these in a “non-organic” state!

1. Avocados
2. Sweet corn
3. Pineapples
4. Cabbage
5. Frozen sweet peas
6. Onions
7. Asparagus
8. Mangoes
9. Papayas
10. Kiwis
11. Eggplant
12. Grapefruit
13. Cantaloupe
14. Cauliflower
15. Sweet potatoes

Happy Eating!

Quick, Homemade Salad Dressings

My schedule is quite erratic with clients and classes at all hours of the day. I’m especially busy in the evenings, so CONVENIENCE is key when it comes to making my dinners. But as most of you know, convenience doesn’t always mean healthy. So in order to follow a clean diet, I’ve got a list of easy-to-make, go-to salad dressings that I can use on any salad I throw together for a quick, nutritious meal. Why don’t I just use a bottled dressing that’s “low-fat” or “sugar-free” or “low-cal” you ask? Well have you looked at the ingredients in those pre-made dressings? There’s most likely a lot of words you can’t pronounce not to mention loaded with added table salt, sugar, preservatives, artificial colors and flavors (which can lead to ADHD in children) as well as unhealthy oils.

For example, here are the ingredients for Kraft’s “Fat Free Ranch” salad dressing:

Ingredients: WATER, CORN SYRUP, VINEGAR, HIGH FRUCTOSE CORN SYRUP, WHEY (FROM MILK)*, SALT, MODIFIED FOOD STARCH, CONTAINS LESS THAN 2% OF GARLIC JUICE, ONION JUICE, SOYBEAN OIL*, XANTHAN GUM, POTASSIUM SORBATE AND CALCIUM DISODIUM EDTA AS PRESERVATIVES, ARTIFICIAL COLOR, PHOSPHORIC ACID, PROPYLENE GLYCOL ALGINATE, NATURAL FLAVOR, DRIED PARSLEY, DRIED GREEN ONIONS, DISODIUM GUANYLATE, DISODIUM INOSINATE, SPICE, CARAMEL COLOR, YELLOW 5. *TRIVIAL SOURCE OF FAT AND CHOLESTEROL. CONTAINS: MILK.

Hmmm…Disodium Guanylate and Yellow 5 sounds pretty yummy! Seriously, those pictures of bell peppers, tomatoes, and lettuce on the bottle are clever ploys to make you think it’s good for you! I guarantee when you try some of the recipes below, you will see how much more flavorful and fresh-tasting homemade dressings are. Little changes in your diet like this are what will keep you healthier, happier and slimmer for years to come!

Sweet Basil-Lime Dressing (Adapted from Kimberly Snyder’s “The Beauty Detox Solution”) YIELD: about 1/2 cup

This is great with Romaine or Red Leaf lettuce & loads of veggies! I seriously make this dressing at least 3 times a week! 🙂

INGREDIENTS:

1 small garlic clove
2 Tbs. fresh squeezed lime juice
1 Cup+ fresh basil leaves
3 Tbs. extra-virgin olive oil
1 Tbs. water
1/2 tsp. Celtic sea salt
1/4 tsp powdered stevia

 

DIRECTIONS: Blend the ingredients together until smooth and serve fresh.

Sherry Vinaigrette: (Adapted from Bon Appetit) YIELDS: About 3/4 Cup

My husband loves this on Arugula or a Mixed Greens salad. You can even pour it on some quinoa & chopped veggies!

INGREDIENTS:

9 Tbs. extra-virgin olive oil
1/2 Tbs. Dijon mustard
1 Tbs. fresh lemon juice
1 medium garlic clove, minced
2 Tbs. sherry vinegar                                                                                                                                                                                                                                                                    Celtic sea salt & fresh ground black pepper, to taste

 

DIRECTIONS: Place all ingredients in a jar or airtight container with a lid. Shake until combined. The dressing can be stored in the refrigerator for up to a week. To freshen the flavor of the dressing after a few days, add a squeeze of fresh lemon juice.

Classic Balsamic Vinaigrette: (Adapted from Epicurious) YIELDS: About 3/4 Cup

INGREDIENTS:

3 Tbs. Balsamic Vinegar
1 Tbs. Dijon mustard
1 medium garlic clove, minced
1/2 cup extra-virgin olive oil
Celtic sea salt & fresh ground black pepper to taste

 

DIRECTIONS: Place all ingredients in a jar or airtight container with a lid. Shake until combined. The dressing can be stored in the refrigerator for up to a week.

Healthy Ranch Dressing: (Adapted from Mangia Blog) YIELDS: About 1.5 Cups

I’m not a huge Ranch fan, but I found this healthier version for those of you that do. You can use it in salads or to dip chopped veggies in!
INGREDIENTS:
1/4 cup parsley, chopped
2 Tbs. fresh dill, removed from the sprigs
1 Tbs. fresh chives, chopped
1.5 Tbs. fresh basil, chopped
1 whole clove of garlic
1 cup plain, non-fat Greek yogurt
2 Tbs. water
1/2 tsp. ground pepper
pinch of Celtic sea salt

DIRECTIONS: Put all of the ingredients in a blender or food processor and process on high until smooth. If you would like it smoother, add a bit more water.

Happy Eating Everyone!

Santa Barbara Yoga Retreat!

This past weekend me and fellow Yogi, Danielle Cuccio, hosted our first Yoga Retreat together in Santa Barbara. It was such an amazing weekend filled with inspiring people, good laughs and amazing food. We literally could not have planned for a better turnout! Check out some of the photos below and I will keep you updated on when and where our next Yoga Retreat will be 🙂

My Fav Granola Recipe!

From time to time I like to indulge in some homemade granola. Check out my go-to, yummy recipe that always hits the spot! 🙂

INGREDIENTS:

  • Coconut Oil Cooking Spray
  • 4 cups old-fashioned oats (High in Fiber)
  • 1/2 cup chopped almond slivers (Healthy fat to fight off heart disease & diabetes)
  • 1/2 cup coarsely chopped walnuts (High in Antioxidants)
  • 1/2 cup mixed dried berries & raisins (I like blueberries, cranberries, raisins & golden raisins)
  • 1/2 cup coarsely chopped dried apricot (Dried fruits help regulate digestion)
  • 1/2 cup sweetened shredded coconut
  • Large handful of Flax Seeds (High in Omega-3 essential fatty acids)
  • 1/2 tsp ground cinnamon (Helps lower bad cholesterol & arthritis pain)
  • Pinch of Salt
  • 1/3 cup coconut oil (Strengthens the immune system)
  • 1/4 cup honey (Aids in controlling blood sugar levels)
  • 1/2 cup light brown sugar
  • 1 tsp pure vanilla extract

DIRECTIONS:

  1. Preheat oven to 325 degrees and lightly coat a large rimmed baking sheet.
  2. In a large bowl mix the oats, nuts, dried fruit, shredded coconut, flax seed, cinnamon & salt. Set aside.
  3. In a small saucepan, combine coconut oil, honey & brown sugar. Bring to a boil (usually takes about 3 min.) and remove from heat. Stir in vanilla extract.
  4. Drizzle the syrup over the oat mixture and toss with a wooden spoon.
  5. Pour the granola onto the baking sheet and spread evenly.
  6. Bake until golden (around 18min.) and stirring at least 3 times to prevent burning.
  7. Let granola cool completely on a wire rack.
  8. Break into chunks and store in an airtight container.

Acne Face Mapping

I always tend to “breakout” in the same areas of my face. I don’t believe in happenstance, so I decided to do a little research and came across a great resource called “Face Mapping.” Ancient Chinese medical practitioners believe that certain zones of the face represent certain internal areas of the body. When something has gone awry internally, it can often show up on your face in the form of acne (as well as wrinkles, dark circles, fine lines, etc!)

After reading some of the triggers in my zit-prone areas, I truly believe this is a great resource in helping prevent future breakouts! Checkout the “Face Mapping” chart I found below and see if the same is true for you. Here’s to healthier, happier looking skin!

Acne Map Remedies

Facial Region Solution
Forehead
Acne
  • Go to bed early (10pm) and wake up early (6am). Even if you can’t fall asleep, it’s good to relax so your liver can rest and be ready for work the next day
  • Drink plenty of water to flush out toxins
  • Drink less soda and carbonated beverages
  • 20-30 minutes of light exercise every day, especially outdoors
  • Practice relaxation techniques to worry less
  • Get enough sleep with a regular sleep schedule
  • Eat healthy foods, chewing thoroughly to improve your digestion
  • Reduce refined sugar in your diet
  • Keep a daily food diary to see if your acne is related to certain food groups (like dairy)
  • Practice better hygiene (i.e. washing bangs and hair, cleaning hats)
  • Check if shampoos, conditioners, and hair products are irritating skin
Temples
Zits
  • Eat less processed food, junk food, and fast food
  • Reduce the amount of unhealthy fat in your diet (healthy fats from avocado and fish are okay)
  • Eat cooling foods like bitter melon, cucumbers, and gourds
  • Practice better hygiene, especially during the summer and if you wear makeup and/or sweat a lot
Between the Brows
Pimples
  • Exercise, but avoid overly strenuous exercise
  • Get more sleep
  • Avoid alcohol
  • Avoid smoking
  • Eat lighter foods and foods that are less “rich” (like butter and cheese)
  • Avoid late night snacks
Nose
Pimples
  • Eat less pungent foods (spices, garlic, etc)
  • Eat less meat
  • Eat less salt
  • Eat warm temperature foods (not too cold or hot)
  • Get more fresh air
  • Exercise everyday (like going for a walk)
  • Massage the area around your nose for better circulation
  • Make sure you are getting enough Vitamin B
Left Cheek
Acne
  • Maintain a normal daily routine
  • Try to keep a positive mood
  • Eat more cooling foods such as gourds, winter melons, and green beans
  • Don’t overeat, especially junk food
  • Try to decompress and relax
  • The liver is the strongest from 1-3 AM. This is when you should be sleeping
  • The liver is weakest at 1-5 PM, so schedule difficult work for the morning
  • If you have to work in the afternoon, rest your eyes for 5 minutes every hour
  • Practice proper hygiene, especially if you live in a polluted city
  • Check laundry detergent for any irritating ingredients
  • Change pillow cases frequently if you sleep on this side of your face
  • Clean cell phones with rubbing alcohol
  • Lower left cheek acne could represent poor dental health, so keep your gums and teeth healthy by flossing and brushing regularly
Right Cheek
Acne
  • Avoid fast food and junk food
  • Avoid mango, taro root, wine, and seafood or other foods you may be sensitive to
  • Eat less sugar
  • Get more fresh air
  • The lung is strongest at 7-9 AM. This is the best time for aerobic exercise
  • Practice proper hygiene, especially if you live in a polluted city
  • Check laundry detergent for any irritating ingredients
  • Change pillow cases frequently if you sleep on this side of your face
  • Clean cell phones with rubbing alcohol
  • Lower right cheek acne could represent poor dental health, so keep your gums and teeth healthy by flossing and brushing regularly
Lip Area
Zits
  • Eat more fiber
  • Include more fresh fruits and vegetables in your diet
  • Eat less spicy and fried foods
  • Massage abdominal area in a clockwise motion
  • Change your toothpaste and/or chapstick
Chin and Jaw
Acne
  • Reduce the habit of eating before bed
  • Eat more fresh fruit and vegetables
  • Get more rest
  • Get your hormones checked for imbalances
  • Get 20 minutes of exercise each day
  • Sleep early and wake up early, getting at least 7-8 hours of sleep each night
  • Reduce stress as much as possible (yoga, meditating, listening to music, writing in a journal, etc.)
  • Massage your body for relaxation, particularly the abdomen
  • Practice proper hygiene
  • Check toothpaste, mouthwash, and chapsticks
  • Drink spearmint tea
  • Take omega-3s to help regulate hormones

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