January 2-6, 2019
Prana Del Mar | Luxury Beach Yoga Retreat Center
Back by popular demand in 2019: The New Year Best You Fitness & Yoga retreat is for ladies who want 2019 to be their best year yet! Together we’ll challenge ourselves in sweaty workouts, restore our bodies with a daily yoga practice and sharpen our minds in empowerment seminars.
But don’t worry, those who work hard must also play hard, so get excited for daily social events including a welcome cocktail reception, pool party, ladies wine night, hikes, beach time and more! While we have a full curriculum of workouts and self-improvement activities, you’ll also have plenty of free time to enjoy kayaking, snorkeling, horseback riding, whale watching, spa treatments, cooking classes, trips in town, lounging by the pool and more.
About Prana Del Mar | Luxury Beach Yoga Retreat Center
Prana del Mar is located near the southern tip of the Baja peninsula, just north of Cabo San Lucas. The desert oasis of Prana del Mar offers 16 luxurious guest rooms and suites with swimming pool, spa, and two beautiful yoga studios. All rooms and suites have polished travertine floors and worktops, custom teak furniture, pillow-top beds, luxury organic linens, daily maid service, and organic bathroom products. They also feature large terraces and balconies with ocean views. The two-room suites even feature complete stainless steel/granite kitchens and spacious living room areas. Learn more at https://pranadelmar.com
Total Retreat Fee
(Does not include airfare)
(Due by Oct. 1, 2018)
- Lodging / room accommodations for 4 nights
- Full use of all resort amenities – including pool, hot tub, sauna, stone labyrinth, desert gardens, hammocks, and more
- Transportation from/to Los Cabos airport (SJD)
- 3 gourmet, chef-prepared meals per day
- 3 workouts per day led by Brit & Kaleigh
- Optional morning beach meditation
- Daily empowerment seminar
- Welcome cocktail reception
- Ladies roof deck wine night
- Pool party with cocktails
- Exclusive retreat swag bag
- Official retreat tank top
What’s not included:
- Airfare to Los Cabos International (SJD)
- Spa treatments
- Extra activities and excursions
- Additional alcoholic beverages (you are welcome to BYOB)
- Travel insurance (recommended)
- Gratuities for your guides
Step 1: Complete the registration form here: https://goo.gl/forms/WWh9AnVRNhDOi7hd2
Step 2: Pay your non-refundable deposit. Deposits, progress payments and final balance may be submitted via venmo to @brittani-rettig OR @KaleighLundyWalker
MEET YOUR RETREAT LEADERS
Kaleigh Walker – Kaleigh grew up in a family full of avid athletes, fitness enthusiasts and dancers’, so being active has always been a huge part of her life. She began teaching dance and junior golf in her teens and continued throughout college at the University of Kansas, where she earned her degree in Strategic Communications.
When Kaleigh moved to Los Angeles in 2005, she was introduced to yoga. She quickly realized the profound physical and mental benefits that could be achieved with a regular practice and became hooked! As she continued deepening her yoga practice, she became more confident of her true calling in life – to leave the corporate world and get back to teaching!
In 2008, Kaleigh completed her 200-hour yoga alliance certification through YogaHop in Santa Monica and soon after, her Certified Personal Trainer certification through the National Strength & Conditioning Association, and her Nutritional Coaching certification through the Institute of Integrative Nutrition. Since then, she’s continued to immerse herself in studying the fundamentals of fitness, nutrition, and yogic philosophy with some of today’s most knowledgeable individuals.
Kaleigh’s clients and students range from celebrities and professional athletes to those individuals battling ailments or just trying to stay healthy. After nearly 10 years in Los Angeles, Kaleigh relocated to Dallas, TX in March of 2015. In addition to her extensive private clientele, you can find Kaleigh teaching regular yoga and fitness classes at several studios in Dallas, as well as Retreats across the globe. Kaleigh is an ambassador for Lululemon, Tory Sport, Manduka, and Carbon 38.
Brittani (Brit) Rettig – Brit is the founder and owner of GRIT Fitness studios in Dallas, TX. This full-body boutique fitness concept is based on her belief that mental grit or “passion and perseverance for long-term goals” is the key to both fitness success and to living our best lives. Brit advocates that learning to endure though physical challenges teaches us to persevere through greater life challenges. “We can’t always control life’s circumstances but we can control how we respond.”
GRIT Fitness brings an innovative approach to boutique fitness by providing energetic group classes in a dance club environment. A carefully curated and enthusiastic staff of instructors teach over 60 classes each week at two studios, ranging from dance and kickboxing to high-intensity interval training, toning and cycling. Since its inception in January 2015, GRIT Fitness has rapidly grown to become the premier location for millennial women to get fit, socialize and feel empowered. Through engaging, high-energy fitness experiences and a “no mean girls allowed” culture, it successfully differentiates itself in Dallas’ highly saturated boutique fitness scene. By hosting monthly events and over 100 complimentary community classes, GRIT Fitness has energized thousands of young women in Dallas to stay active and connected.
Prior to founding GRIT Fitness, Brittani Rettig worked at Deloitte Consulting, LLC. She earned her undergraduate degree from Cornell University where she was captain of women’s varsity basketball team. She also holds an MBA from Harvard Business School and numerous fitness certifications. Brit continues to author her leading fitness/lifestyle blog, Grit by Brit, which receives national recognition from SELF Magazine, POPSUGAR and Greatist. Brit currently holds the following national fitness certifications:
- National Academy of Sports Medicine (NASM) Certified Personal Trainer
- Aerobics and Fitness Association of America (AFAA): Certified Group Fitness Instructor
- Schwinn: Certified Indoor Cycling Instructor
- Spinning: Certified Spinning Instructor
- Les Mills: Certified GRIT Series Coach
- Beach Body: Certified Turbo Kick Instructor
- Beach Body: Certified PiYo STRENGTH Instructor
- American Heart Association: CPR & AED
Learn more about Brit at https://gritbybrit.com
Did you know that nearly 60% of the human body is made up of water? And some of our organs are made up of even more. In order to survive and function optimally, we need to consume a fair amount of fresh, filtered H2O everyday in order to stay hydrated. Your age, weight, gender, and activity level all play a factor in how much water you should consume, but a good general number for adult males is at least 3 liters, with females being at least 2.2 liters. I generally consume way more (usually about 5-6 liters per day), but every body is different, and this is a good starting point if you are not used to drinking a lot of water throughout your day. However, I do encourage you to up your intake of water during the hotter summer months, and after a sweaty workout. In addition to just drinking water, you can also get ample hydration from eating fresh fruits and vegetables. Some of the higher water content produce include: watermelon, cantaloupe, strawberries, grapefruit, peaches, cucumber, lettuce, dark leafy greens, zucchini, celery, radish, cauliflower, peppers, and spinach, to name just a few. These yummy fruits and veggies also give your body the fiber, vitamins, minerals, antioxidants, and nutrients it craves to look and feel its best. Here are some additional reasons why you should be prioritizing your water intake on a daily basis:
- Increases Your Energy Levels – Our brain is around 85% water, so its functionality relies heavily on our body’s hydration levels. A properly hydrated body allows the brain to think faster, focus more, and generate clarity and creativity, whereas a dehydrated body can lead to mood swings, decreased ability to concentrate, headaches, anxiety, and overall fatigue.
- Promotes Weight Loss – Proper hydration helps the body maintain a healthy weight by revving up your metabolism and regulating your appetite. Sometimes if you feel hungry, it’s actually just your body craving water. So the next time you want to reach for a snack, try drinking a big glass of H2O instead and see if that helps. Dehydration also leads to bloat and “water weight,” so drinking more water actually helps you flush out excess pounds you might be holding onto.
- Improves Skin Complexion – Water is a vital nutrient to the life of every cell. It locks in moisture, replenishes the skin, and increases its elasticity. This is turn helps diminish fine lines and wrinkles. Water also helps remove toxins from the body, leading to a clearer complexion and less puffiness.
- Boosts Immune System – Your immune system functions best when all of your muscles and organs are operating optimally. Water helps the kidneys remove toxins and allows your cells to absorb nutrients. The Lymph system also needs ample amounts of H2O to circulate white blood cells throughout the body’s tissues. If these two systems are compromised, our bodies ability to fight off illness and disease is much harder. Additional illnesses and ailments that can be prevented with proper hydration include arthritis, joint issues, depression, UTI’s, kidney stones, headaches, muscle cramps, constipation, insomnia, leukemia and lymphoma.
- Promotes Digestion & Elimination – When the body is dehydrated, both the digestive and gastrointestinal tract become compromised. Water and other liquids help with the breakdown, digestion, and assimilation of food so that the body can absorb nutrients. When the broken down food hits the intestines, adequate amounts of both water and fiber are needed to help the bowels function properly and eliminate what the body no longer needs. So make sure to drink up and eat plenty of fruits, veggies, and whole grains to stay regular.
I’m so excited for the NEW YEAR BEST YOU FITNESS & YOGA RETREAT at the beautiful Prana del Mar in Cabo, January 3-7, 2018. Details below! Email firstname.lastname@example.org for any questions or to reserve your spot!
Additional Retreat Details:
Deposit: (Due by Sept 1, 2017)
Double Occupancy – $400
Single Occupancy – $500
– Lodging / room accommodations for 4 nights
– Full use of all resort amenities – including pool, hot tub, sauna, stone labyrinth, desert gardens, hammocks, and more
– Transportation from/to Los Cabos airport (SJD)
– 3 gourmet, chef-prepared meals per day
– 3 workouts per day led by Brit & Kaleigh
– Morning meditation and book discussion
– Daily empowerment seminar
– Welcome cocktail reception
– Ladies roof deck wine night
– Pool party with cocktails
– Exclusive retreat swag bag
– Official retreat tank top
What’s not included:
– Airfare to Los Cabos International (SJD)
– Spa treatments
– Extra activities and excursions
– Additional alcoholic beverages (you are welcome to BYOB)
– Travel insurance (recommended)
– Gratuities for your guides
Step 1: Complete the registration form here: https://goo.gl/forms/
Step 2: Pay your non-refundable deposit. Deposits, progress payments and final balance may be submitted via PayPal to email@example.com
About this time every year, my husband asks me to make pumpkin bread with chocolate chips. And every year he begs me to make the real thing because each time I’ve tried a “healthier” recipe, it turns out to be…well inedible. But I’ve finally found a recipe that was not only edible, but extremely yummy! This recipe uses coconut oil instead of vegetable oil, and has a small amount of sugar & flour as well. The texture & flavor are amazing too, which has always been my biggest obstacle when making pumpkin bread. I guarantee you will be using this recipe every fall for years to come!
1 cup canned pumpkin
1 large egg
1 tsp baking soda
3/4 cup brown sugar, lightly packed
1 cup whole wheat flour
1/2 cup oat flour
1/2 tsp nutmeg
2 tsp cinnamon
1 tsp pumpkin pie spice
1/4 tsp celtic sea salt
1 tsp vanilla extract
1/3 cup coconut oil (melted)
1/2 cup dark chocolate chips
1/2 cup vanilla greek yogurt
Directions: Pre-heat the oven to 350 degrees. Use coconut oil spray & oat flour to grease a bread pan. In a large bowl or mixer, stir together the pumpkin, greek yogurt, egg, vanilla, melted coconut oil, & brown sugar until well combined.
In a separate bowl, mix together the wheat flour, oat flour, nutmeg, cinnamon, pumpkin pie spice, & sea salt. Combine the dry ingredients with the wet ingredients until just mixed. Stir in the dark chocolate chips. Pour into the bread pan & sprinkle with additional chocolate chips if desired. Bake for 55-60 minutes or until a knife can cleanly go through the center of the bread. Store in an airtight container in the fridge for up to 4 days.
I love getting involved in the community! I think it’s a great way to share my passion of health, fitness, and yoga with as many people as I can. When I moved to Dallas last March, I decided to challenge myself to get more involved each month so that I could create a strong network of like-minded individuals. It’s been a lot of fun & it’s also a great way to give back. Here are a few community classes I’ve led over the past few months. If you have an idea for a community class, definitely let me know: firstname.lastname@example.org. Stay tuned for even more in 2016!
Yoga with my fellow Delta Gamma sisters at SMU
Circle Seven Five
An Interview with Kaleigh Walker
Last Sunday the #CSFpartygirls found themselves at WeYogi’s taking a class from nutrition coach and fitness instructor, Kaleigh Walker. Not only did we get to experience -many for the first time- a hot yoga class, but we got tips + tricks for staying fit this holiday season. (Yes please.) And, because we at CSF HQ found these tips so helpful, we figured we ought to share a few of our faves for those of you who couldn’t make the event!
Top Three Tips to Keeping Fit for The Holidays:
1. When getting dressed for Thanksgiving, we usually retreat to spandex and oversized shirts. (Or, let’s be real, this is us everyday.) But, instead, wear something a little tighter fitting that you feel confident in. You won’t want to get too full and uncomfortably suck in all day if you come dressed to the 9′s.
2. Always bring a dish you know you would eat. Then, you can fill the majority of your plate with your healthy item, adding a couple other dishes as your sides.
3. Feel okay to be assertive. You can say “no” to people offering you more food or dessert.
Now that we have these noted to keep us trim the next month, be sure you check out Kaleigh’s different classes all over Dallas including WeYogi’s and Lync Cycling studio. You can find out a bit more about this blonde bombshell from our interview with her below:
1. Tell us about yourself! What you do, your husband, your home. Tell us anything fun that helps us know you better!
I was born & raised in Kansas, but moved to LA on a whim after college & lived there for 10 years. It was truly life-changing because that’s where I found my husband, yoga, spinning, & nutrition! I turned my passion for health into a career in 2008 & have never looked back. Currently I teach yoga, spin, occasionally dance, am a personal trainer & a nutrition coach. I’m so fortunate to have the opportunity to do what I love each & every day as my career – not many people get to say that. And I’ve loved how welcoming the Dallas fitness community has been to me ever since moving here in March.
When I’m not sweating, I love to spend time cooking & hosting dinner parties with my husband, Russell; traveling (I just got back from a trip to France!); interior design (We just purchased our first home & it’s been SO fun decorating it!); watching Kansas Basketball (if you’re into college basketball, you know why!); and spending time with our two puppies, Sadie & Lucy. I also have 4 nieces & 4 nephews, so it’s a lot of fun being an Aunt.
2. What did you do growing up an athlete? Does this reflect at all in your current workout regimen?
Growing up, I was a very competitive athlete & dancer. I played softball, basketball, volleyball, but was most competitive in golf! (I actually tied for first place in state my senior year of high school.) Dance was also a huge passion of mine, & I still dance to this day! (It’s the best workout ever!) I think both sports & dance built a strong fitness foundation for me & turned me into the hard-working, determined person I am today. They both taught me discipline, mental strength, confidence, the importance of hard work, & camaraderie. I also learned so much about motivating & teaching from my coaches & teachers that inspired me to return the favor & become a teacher myself.
3. What do you love most about nutrition? Have you always been health conscious?
So even though I was very active growing up, I had the worst diet ever! I grew up in a small town in Kansas, so the availability of healthy food was basically non-existent, plus my parents didn’t have the time or desire to cook very much. I grew up on fast food, frozen dinners or meals from a box, so I’ve basically had to start from scratch when it comes to understanding nutrition. After my first month or so of yoga classes in 2006 is when I really started to revamp how I approached food. I began to notice when I ate certain foods or drinks after yoga, I felt like garbage! So I’ve slowly created the dietary habits that seem to work best for me, which is mainly plant-based foods with a little bit of fish/seafood from time to time. I love getting creative with meals in the kitchen with my husband (he’s an amazing chef & we live about a minute from Central Market). And I especially like baking healthy dessert recipes – I’ve got a gluten-free oatmeal dark chocolate chip cookie recipe I’m obsessed with & found a yummy raw cake ball recipe made with chickpeas that is to die for. (Both are on my blog: www.kaleighwalker.com/blog)
4. What is the ultimate cheat meal- All nutrition and health out the window!
My favorite cheat meal would have to be cheese pizza with a chocolate chip cookie for dessert 😉
5. What is your favorite part about the holidays? Does your family have any fun traditions?
My favorite part of the holidays is spending time with friends & family! Now that I have so many nieces & nephews, it’s fun to see them open presents & get excited for Santa & Elf on the Shelf. My family always has a big Christmas Eve party with about 50+ people, so it’s always great to catch up with the people you haven’t seen for a while. And my husband’s family always has a big Christmas dinner on the 25th, so it’s been fun to add in his family’s traditions as well.
6. What are your future goals and aspirations?
I’m a huge proponent of goal setting, & have my 1, 5, & 10 year goal sheet up on my fridge so I can see it every day 🙂 My biggest goals include opening my own yoga + fitness + nutrition studio in Dallas & starting my own charitable organization that focuses on educating families on the importance of nutrition at a young age. Nearly half of the children in the U.S. are overweight or obese, so it’s a huge problem right now in our country that needs to be addressed! Stay tuned!
So, if you’re looking for a permanent fitness instructor, someone to kick your rear back into shape post-holidays, or someone to teach you how to lead a healthy lifestyle, this is your girl. We have absolutely loved the opportunity to know Kaleigh better and we know you will love her, too! If you’d like to contact Kaleigh, her email is email@example.com.
And P.S. … right now members of Circle Seven Five receive 25% off private or duo yoga or personal training sessions and 30% off one month of nutritional coaching with Kaleigh.
The Holiday Season has officially started with the conclusion of Halloween. The leaves are changing, the Christmas decorations are starting to appear, and the invitations to Holiday gatherings are being received. Even though this is such a joyous time of year for most, it can also be quite challenging for your health habits and waistline, so check out some easy to implement tips I shared with Circle Seven Five at a Nutrition + Yoga event recently on how to stay trim and slim over the Holidays.
80/20 Rule: Allow yourself to enjoy indulging every now and then. Life would be so unfulfilling without doing so! When you eat in a balanced, healthy way 80% of the time, you don’t have to feel guilty when you do indulge the other 20%. Savor that piece of pie, mac & cheese, or extra glass of wine & then get right back on track!
Preparation is KEY: When you know you are going into a situation that could possibly lead to bad nutritional choices, do some preparation beforehand. If it’s at a restaurant, skim the menu & pick out a dish that you know will be the healthiest option & make a pact with yourself to order it. If you are going to a party, offer to bring a healthy dish that you know you will eat. My go-to is always a big salad! You can also eat a healthy snack beforehand so you won’t be starving when you are tempted with all those holiday dishes!
Be Assertive: Just because someone offers you a drink or dessert, don’t feel obligated to take it. I know you don’t want to seem rude, but your own health goals are important, so I give you the permission to be high maintenance!
Get Creative with Healthy Recipes: I recently hosted a Halloween party & loved the challenge of creating appetizers that were not only yummy, but healthy. My guests loved them & couldn’t believe how good the healthier versions tasted! Pinterest & many bloggers out there have so many healthy alternatives to our favorite holiday comfort foods, so do some research or check out my blog for some of my favorite dishes!
Be Present: We are often doing 80 different things at once when we are eating a meal. Try to slow down & really be mindful & aware of what you are putting into your body each & every time you eat. This is especially true when we are at holiday gatherings & tempted with those calorie-laden dishes!
Fill Your Plate with Veggies: Veggies are a great source of fiber, which provide that feeling of fullness or satiation. I like to think of veggies as my main dish, with everything else being a side dish.
Be The Last in Line: When going through a Holiday Buffet, the first few people get to see the dishes in their perfect, appetizing state. If you go last, the food loses some of that beauty & appeal, so some of those dishes might not seem quite as appetizing.
Don’t Wear Spandex: Let’s be honest – when you wear a sexy, form-fitted outfit, you don’t want a full-bellied pooch after eating too much at the buffet table! It’s one, sure-fire way to avoid over-indulging!
Use a Smaller Plate: A salad plate or even a large napkin is the perfect way to keep your portion sizes smaller.
Moderation, Moderation, Moderation: The holiday pounds don’t come on because you had a couple of bites of dessert, they come on when you overindulge. When you do decide to eat something that you know is not the best for you, think moderation! It takes about 500 extra calories per day (or 3500 per week) to gain one pound, so consider that when making choices!
Be Careful of Beverages: Alcohol can inhibit our decision-making skills (in more ways than one!) & make us feel hungrier. Plus those holiday-inspired cocktails can have hidden calories, so go easy on the egg nog! (Which has around 340+ calories per cup)
Stay Hydrated: Often times our minds think we are hungrier than we are because we are dehydrated. Make sure to drink an ample amount of cold, filtered water throughout the day as it can boost your metabolism by up to 30%! Add in some fresh-squeezed lemon – it slows digestion!
Bring Mints, Gum, or Your Toothbrush: Whenever I know I am full or shouldn’t eat anymore, I pop in a piece of gum or go brush my teeth to help prevent me from revisiting the buffet.
Be a Helpful Guest: Offer to help do dishes or serve drinks at a holiday party, that way you aren’t as easily distracted by a second trip to the buffet.
Don’t Be Too Hard On Yourself: Sometimes when we veer off track, we give up! We say “Screw it! I’ve already had two cookies, what’s four more!” Don’t allow yourself to get into that mindset. We aren’t perfect – but when we do mess up, we have to accept it & start over. If you happen to overindulge, allow your next day to be lighter & cleaner & just remind yourself how great you feel & look when you do eat right!
No Crash Diets: If you’ve had a few days of poor food choices, don’t think a crash diet will counteract your decisions. When you starve your body of the food & nutrients it needs to function, it will start to slow down your metabolism & hold onto whatever it has (including fat!), so it’s best to maintain your normal, clean-eating & exercise regimen as soon as you can to get back on track.
Out of Sight, Out of Mind: Bottom line – if it’s not in your house you’re not going to eat it! I know it’s hard when friends give cookies, chocolate, or candy as gifts, but it’s better to enjoy a few bites & then share it with co-workers or neighbors. Share the love!
Plan Time for Exercise: No matter how busy you get, stay committed to your exercise regimen! It will not only help you maintain your weight, but it will help alleviate the added stress that can happen over the holidays. If you overindulged the day before, try to add in an extra 30 minutes of work the next day to compensate.
Stay Well Rested: Studies have shown that a bad night’s sleep = cravings for bad foods! Our bodies are trying to supplement the lack of sleep with added energy in the form of calorie-rich foods.
Take a Probiotic & Digestive Enzymes: Take a Probiotic before going to bed to help with digestion, elimination, gut health, & immunity! A Plant-based Digestive Enzyme is also a great supplement to take whenever you eat a heavy meal or foods you don’t normally eat.
Take the Focus off Food: I know the Holidays are a time to celebrate friends & family, but try to find different ways to enjoy time together that doesn’t center on meal time. Make wreaths, go on a tour of decorated homes, do a Holiday 5k, decorate the Christmas tree or make homemade ornaments, sing Christmas Carols, go to a holiday movie, literally the list is endless – just think outside the box.
Prior to launching my career in Health & Wellness in 2008, I worked in Entertainment PR for about 4 1/2 years. I sat at a desk each & everyday, sometimes for up to 15 hours! I was stressed, tight, stiff, anxious, & eating crappy foods which definitely affected my mood & my quality of work. Luckily I found yoga, but there were a lot of days when I couldn’t make it to a class on time. What I wouldn’t have done to have had a yoga instructor teach at my office on a regular basis! That’s why I LOVE having the opportunity to bring YOGA into the workplace. I’ve done it with several different companies & the results have been so gratifying. I’ve had the opportunity to work with individuals who would have NEVER attempted or even been exposed to yoga if it hadn’t have been offered by their employer. To see how important that short yoga class became each week to so many individuals made me realize that everyone stuck in an office needs to be stretching, breathing, unplugging, strengthening, and moving multiple times throughout their work day in order to feel & perform at an optimal level. So even though I only see my corporate clients once or twice a week for a full class, I make sure they know what stretches will feel best when they’ve been sitting too long or feel stiff or lethargic. Below are a few of my favorites!
If you are interested in having YOGA or a NUTRITION workshop at your workplace email me for details…you won’t regret it: firstname.lastname@example.org.
STANDING FORWARD FOLD: This is a very calming posture & is great for stretching the whole back side of your body – especially the hamstrings & low back. Option to interlace your fingers behind your low back & lift them overhead for a shoulder/chest stretch. Also, I sometimes like to interlace my fingers behind my neck & gently pull my head down for a cervical spine stretch. I suggest holding this stretch for 30-60 seconds…maybe even longer if you are extra stressed! 😉
SEATED TWIST: You can do this stretch without even getting up from your chair. I do it all the time when I’m at my computer or in my car. It’s a great way to stretch your spine, wring out your organs, & stimulate the digestive system. Remember on your inhales lengthen the torso up, exhales twist deeper. Hold for about 4-6 breaths on each side.
STANDING OR SEATED SIDE STRETCH: It’s important to stay lengthened through the sides of your waist to help with your posture. I notice this stretch always makes me feel more energized & allows me to breathe deeper! Hold the side stretch for about 30 seconds on each side & make sure to take long, deep breaths.
STANDING OR SEATED FIGURE FOUR: When we sit for extended periods of time, our hips become VERY tight. This particular stretch opens up the outer hip, particularly the piriformis muscle. If you are seated, fold over your leg until you feel the deepest stretch. Hold for 1-2 minutes on each side. If you are standing, hold onto your chair or edge of your desk & sit back as low as you can holding for 30-60 seconds. (The standing variation is a little more strength oriented, so it’s not held for quite as long.)
L-SHAPE STRETCH: My husband LOVES this stretch because it really opens up the spine all the way down the backs of the legs. The intensity of the stretch obviously depends on your flexibility, but everyone can benefit! Also, if a standing forward fold is a bit too intense for you, this one might be more comfortable. Hold for 1-2 minutes.
HIP FLEXOR STRETCH: This is one of my FAVORITE stretches because I am really tight in my hip flexors & psoas muscles. If you sit a lot, run, spin/bike, you’re a dancer, or stuck in traffic often, you most likely are too! There are a few options on how deep you want to go in this particular pose, mostly depending on your work clothes & work environment. 🙂 Hold the stretch for about 1-2 minutes on each side.
I am actually a person who loves eating my veggies! However, sometimes I do get bored with raw or steamed vegetables – as I’m sure you do too. So I’ve found some easy, creative recipes that I make all the time that will keep you from getting too bored with this important & sometimes bland food group. So check out the recipes below & ENJOY!
Broccoli with Garlic & Red Pepper Flakes
- 1 bag of broccoli florets (or 1 head cut into florets)
- 1 Tbs. Extra Virgin Olive Oil
- Celtic Sea Salt & Ground Black Pepper to taste
- 1/2 tsp Red Pepper Flakes
- 1 large clove of garlic (minced)
- Freshly-squeezed lemon juice to taste
Directions: Preheat oven to 450 degrees (I like to use my toaster oven because it’s quicker to heat up!) Toss the broccoli florets with the olive oil, red pepper flakes, minced garlic, celtic sea salt & black pepper. Bake for about 15 minutes or until desired tenderness. Squeeze desired amount of lemon juice over the top & enjoy!
Roasted Cauliflower with Cumin & Paprika
- 1 bag of Cauliflower florets (or 1 head cut into florets)
- 1 Tbs Extra Virgin Olive Oil
- 1 tsp Chili Powder
- 1/2 tsp Paprika
- 1 tsp Ground Cumin
- 1/4 tsp Celtic Sea Salt
Directions: Preheat oven to 450 degrees. (I like to use my toaster oven because it’s quicker to heat up!) Toss Cauliflower florets, olive oil, chili powder, paprika, cumin & salt together. Mix well. Bake for 20 minutes or until desired tenderness. Serve & enjoy!
Roasted Carrots with Thyme
- 12 Carrots (stems/ends cut & cut in half length-wise)
- 1 Tbs Fresh Thyme
- 3 Tbs Extra Virgin Olive Oil
- Celtic Sea Salt & Ground Black Pepper to taste
Directions: Preheat oven to 400 degrees. (I like to use my toaster oven because it’s quicker to heat up!) Drizzle the Olive Oil on the carrots to coat. Season the carrots with Thyme, Salt & Black Pepper. Bake 35-40 minutes or until desired tenderness. Serve & enjoy!