Five Friday Favorites 2/26/16

WEEKEND SHENANIGANS

I got back from vacation last week and hit the ground running! After work on Friday, I had dinner with a friend, met up with the group for drinks, and then saw Diane Coffee at Bunk Bar. Saturday night was spent with some good ole fashioned family fun at the bowling alley! I made the decision not to bowl so I wouldn't throw my rib out again, but it was awesome hanging with some of my favorites and watching Caitlin get bowling advice from a 6 year old! Caitlin and I then went to see the Cave Singers Sunday night at Doug Fir, a band we saw in Astoria almost a year ago. So so so amazing!

BACK TO YOGA AND HANDSTAND

I took my second yoga class since my rib on Saturday with Jessica at Flex & Flow. Man did it kick my butt! I still didn't do everything I normally would have (as in, I did take every vinyasa, but didn't add in any arm balances or inversions to them), but I did decide to play a bit with handstand afterward! I don't know if I should have or not, and I felt pretty weak up there, but it made my soul oh-so-happy! The rest of the week with yoga was great! I was able to walk again (hah) and have continued to return to my practice more and more each day!

JAMIE FINISHING THE ORCAS100

My badass bootcamp bitch / #yogawithfriends partner in crime Jamie ran AND FINISHED the Orcas 100 race this weekend! Basically she ran for 29+ hours, through intense muddy and mountainous terrain with 26,000' vert, for a grand total of 100.8 miles. Dayum is she inspiring!

SIP 'N' SWEAT

The event at Flex & Flow I've been working on for a few weeks happened last night, and it was so much fun! We figured what could possibly make sweating with an awesome group of people any better? WINE! So we coordinated with the wine bar next door to the studio to go over there with our group from bootcamp. Knowing that we're definitely not the only ones that love to get our Sip 'n' Sweat on, we turned it into a virtual date for the whole of the Sweat Pink community too! We laughed, we cried sweated, we toasted. All in all, a wonderful evening with a wonderful group of people!

RETURN TO RUNNING

We've had some amazing weather this week in Portland. It's got to get cold and rainy again, for sure, but for now I know I'm definitely enjoying the hint of springtime. It's been great to be able to get out running in it for the first time since my rib! I even went out running in a tank top the other day! Building pace and miles back up has been going well in the first few runs back, so hopefully I can keep trucking along and be ready to hit the trails when they dry up a bit and get back to attempting to keep up with Jamie soon.

Progress toward more self care #prAnastyle #poseoftheday

Yesterday for prAna and Fit Approach's #poseoftheday challenge, we of course had to talk about #transformationtuesday. I love this theme. It's so easy to get frustrated about where you still want to go that it's nice to remember how far you've come.

There's always going to be postures I'm working on. That's nothing new. What is new-ish is the idea that the progress I'm working to focus on is self care and moderation. I'm always so focused on pushing my edge, until I can't. The fall and winter has been full of injury for me. There was the light ankle sprain in August, neck and shoulder spasms in September, the bad ankle sprain in November, and now I have a displaced rib. 

Last Monday I did three yoga classes and ran. Tuesday I taught 2 yoga classes, ran to bootcamp, and had my first bootcamp in two months (so many burpees...). I woke up Wednesday sore, but feeling good. I reached up to stretch and bam! Rib out and spams like whoa. I've found a chiropractor, whom I love, that has told me that even though the pain is manifesting in my rib, the root of the problem is in pelvic imbalance. Through an imbalance in my hips and my continued intense activity, the compensation has worked it's way up my spine and into my rib. And that last stretch was just the straw that broke the camels's back. So yes, I most likely overdid it last week, and for the weeks before that. But it wasn't just a simple stretch overhead that knocked a rib out. It was likely a culmination of stress, over activity, walking funkily while healing from my sprained ankle... It's never just one thing. 

Top Left: pre-bad ankle sprain; Top Right: pre-rib displacement
Bottom: yesterday... Sometimes progress doesn't always go forward.

It's easy for me to tell myself and sit here and write that I know I need more yin and moderation in my life. It's quite another to practice it. I have written that I need to work on moderation and balance, and practicing what I preach. The trick is now retraining my brain and habits. If I know I'm going to take two yoga classes later in the day, maybe I don't practice with my students in the morning. Maybe I don't take every vinyasa in every class. Maybe I don't add a handstand in to every vinyasa. Maybe I only do 1 handstand session every day instead of 5. Maybe I don't wait until I'm injured to get body work done. Maybe I don't run 5 days in a row when I'm trying to get back into running shape after an injury. 

All of these ideas are smart and logical, but it's so hard for me to put into practice. I love going full throttle and being active all day every day. It didn't seem crazy to me to go to three yoga classes and then run. And 5 days in a row of intense activity is the norm for me. I won't touch on what a friend and I talked about yesterday about our personal identities being tied up in our physical abilities... But I need to remind myself that I'm 26. Yes, I'm in the physical prime of my life, but I also want my body to last me for another 80 years or so. I want the marathon rather than the sprint for my physical health and abilities. Running and yoga (exercise in general) is my outlet for stress and emotion, and to not be able to turn to that sucks. To not be able to demo postures for my students sucks. To not feel good about my body because I've had to stay in my pillow fort on the couch sucks. Not to mention being in pain sucks! 

So here's yet another commitment to self care. To make the effort to check in with my body and take care of it rather than getting so caught up in the push. To keep in mind that I want to be running, skiing, handstanding forever!

Disclaimer: This post was sponsored by prAna, and any opinions are my own. I truly appreciate all of the brands that support the Sweat Pink community.

Funky #ForearmFriday! #poseoftheday

Happy #ForearmFriday, sweaties! Today for #sweatpink's #poseoftheday, we're talking Funky Pincha (Option 1 is Tripod Headstand).

This pose used to be incredibly awkward for me! I had a regular Tripod and Forearmstand practice, but every time I tried to kick up into this hybrid inversion, I was at a loss. I felt lopsided. I didn't know how I was supposed to hold it when my balance wasn't centered.

But that's the yoga. (Oh boy, that's a discussion for another time...)

I've established my affinity for trying postures that scare me on the beach. There's no fear of falling in the sand. So after not attempting this pose for a while, I tried it out on the beach a few years ago when it was a pose-of-the-day for another challenge. It was awkward, hard, and unnatural, but I got up there. And got some hang time!

The theme for the day back in October of 2013 was a pose that felt impossible. I'd been really focusing on my forearmstand (this was the same trip I tried handstand away from the wall out on the beach and again surprised myself!). I knew I could hold forearmstand AND tripod headstand, so this was in fact physically possible for me. I just had to try, and try, and try again. 

Holding it long enough for my mom to capture a shot was the motivation. I knew I could get there, so now I just needed to keep working and progressing. It's not a super regular part of my practice, so when again it was a pose-of-the-day a while later, I was reminded that I hadn't been including this in my flow (well, handstand really eclipsed so much of my practice....hello, #handstand365). Because I had been training so hard for handstand, I had the core strength to float right up into this funky pose. I was shocked! 

Yes, I know how it all interrelates, but it was still amazing to me. The awkward weight distribution between a hand and a forearm wasn't a factor. The focus of getting my hips up over my shoulders without losing the integrity of my spinal alignment within handstand completely translates across to all of our favorite inversions. 

Don't you just love that sensation of when you surprise yourself with what you can do?! When you drop the expectations and give something a go just for the hell of it?! That happened to me over the summer with another forearmstand variation: palms touching. This always seemed impossible too. And then I gave it another go. 

Have fun with funky forearmstand (or any variation or Tripod Headstand) today, sweaties! Show us your variations! #sweatpink #flexandflow #poseoftheday #stopdropandyoga #yogaeverydamnday @FitApproach @Lizwilsonyoga

Take it or leave it; it's all an offering...

Photo by Stark Portraits

When I'm talking to people who are interested in trying yoga, I tell them to try multiple studios, teachers, and styles of yoga. That's one of the beautiful things about yoga these days, is that there's SO many different ways to do it! If you stick with it and shop around a bit, you'll find the style/studio/teacher that you vibe with. 

Vibing with yoga is a beautiful thing. We all have had that teacher that we just love, that we leave her (or his!) class with our mind blown. She inspires us, pushes us, nurtures us. We sweat, move, breathe, feel, relax, and all of the sudden we get that yoga craze. We find the studio that feels like home, where we have a community of teachers and practitioners that come together in a beautiful way. And maybe a juice bar if you're lucky. 

I'm going to let you in on a little secret: teaching yoga is like no other job out there. It's physical, the wellbeing of the practitioners and their experience is my focus, there's rigorous training and education that never ends, there's a lot of stigma with the field (both positive and negative), there's a historical spiritual and mental component... Teaching a class is both energizing and exhausting. I have to hold space for everyone in the class, which for my classes is a high energy, fun, upbeat space. While also leading them through a flow and making sure they are safe in their alignment. The style I teach is pretty common in the West, but is also definitely not the only type of yoga to be found by far. 

Most yoga teachers have completed numerous trainings and have at the very least basic anatomical knowledge. Many meditate and have a daily practice in or out of a studio. Many also constantly continue their education and seek inspiration, whether it's a new pose from Instagram, a clinic or training with a teacher, or reading the latest Mary Oliver poem. Even with all of this, yoga teachers do not know it all! We know there is infinite amount of knowledge out there which can never be acquired. That's part of the beauty of it all. 

Photo by Stark Portraits

A major part of our job is to share our experience with everything listed out above. We learn a new cue from another teacher, and try it out in our classes. We hear a new song on the radio and put it on our playlist. We use a mantra in our meditation and set that as the intention of our classes that week. We share our practice and inspirations with you, the students. When you walk through the door of the studio, unless you tell us otherwise, we have no idea what's going on in your life. When I talk about something before class, I don't know that you had a rough day, that you're going through a divorce, that all you want to do is flow. When I offer handstand in class, I have no idea that you're healing from a shoulder injury, that you're pregnant, that you've never tried handstand and are terrified. 

When I show up to teach yoga class, I'm offering...pretty much everything. Every time I offer a pose, transition, or intention, it's just that: an offering. I openly say, "take it or leave it" in my class (always with a smile!). To please do what's best for your body today on your mat. When I share an intention, it's something that resonated with me in my practice or in my life recently. I'm not calling anyone out, I'm not trying to shove an idea down your throat, I'm not trying to turn class into a sermon. All I'm doing is giving you the option to think about an idea that has resonated with me lately during your practice. 

And that's the kicker about being a yoga teacher. It's a part of me. When I'm teaching, I'm sharing a part of myself with my students. While setting an intention, I'm opening up to my classes by sharing personal stories and vulnerabilities. I am the teacher, and the teacher is me, a 26 year old, skiing/running/fitness junkie, handstand addict, overposter on Instagram, booty shaker, self-conscious, high energy ME! 

If you can't say anything nice...

When you go to classes, you generally don't know what you're going to get. Even if you've been to a studio and a teacher hundreds of times, something will be subtlety or obviously different. Or maybe you're trying to find the teacher/studio/style of yoga that you love. Or maybe there's a sub for your regular class. Or maybe you're dealing with an injury or some tightness in your body. Something, every time on your mat is going to be different. Try to think of it as an adventure! You can learn something from every experience, whether you found your new favorite teacher or not. You're not going to vibe with everyone everywhere. You might not like a teacher's sequencing or playlist, the mural on the wall, the heat in the room. That's ok. There's something you can learn or appreciate about the situation, and you say "thank you" and move on. You maybe give it another go or your don't come back. There's no need to complain or criticize if it wasn't your thing. That's the teacher's style, a part of her that she's opening up and sharing with her classes. It's a very vulnerable position to be in and it's a beautiful thing when you can tell she's being totally authentic and genuine. There are going to be plenty of people that resonate with that teacher, just as there's a teacher/style/studio out there that you resonate with! 

Namaste my OMies! Much love! 

breathe, sweat, and love

breathe, sweat, love

Three pretty standard words, concepts, actions when you first think about it. And yet they are all absolute musts in my life! Lucky for me, they mostly come as a set, too! I'm rarely out sweating without paying attention to my breath (thank you, yoga) and loving what I'm doing anymore. Even if it's an intense workout, like at bootcamp with Jamie, we're laughing (as we're crying, but luckily the tears are usually masked by sweat ;) ) and having fun together.

I had my years of half-assing my workout at the gym for the sake of getting a workout in. It's not worth it anymore. Ain't nobody got time for that! Literally, I'm so ridiculously busy that when I make time for a workout, I have to make sure I make it worth it! My spin instructor Jessi makes a point of telling us at the peak of the class when we're all drenched in sweat, questioning why we not only came to class but paid a good amount of money for it, mentally spewing creative combinations of four-letter words at her, that we made the decision to be there. We scheduled 45 minutes out of our day, which is really not all that much, for spin class. Why take the time and spend the money to half-ass it? Why walk out of the studio knowing you didn't give it your all? (Note: I'm in no way condoning pushing through injuries and limitations. Listen to your body. No throwing up or passing out or injuring yourself.) Hence, Jessi's classes have an insane wait list, she owns two spin studios and I've heard rumors of a third coming soon, and she's touted as one of the most inspirational fitness instructors out there by her fans. (Obviously I have a hardcore girl crush on her! She's been my #wcw many times.) 

I like to remind my students of the same thing in my power vinyasa classes. We take the time for yoga, gym time, running, tennis matches, and any other conceivable activity. Why spend the time out of your busy schedule and the money from a hard-earned paycheck to not love what you're doing and give 110%?! Not loving your workout regimen? Find a buddy, try different teachers and studios, get outside, pair your treadmill time with your favorite show… Work it out so that you can love the time you're breathing and sweating! 

Puppy snuggles always help make bootcamp awesome!

Get excited about exploring a new trail in a new area!

Plan a workout date with friends!

This was all inspired by three little words: breathe, sweat, and love. Get your own #breathesweatlove Sweat Pink tank here, and get 15% off by using the code breathesweatlove15! 

Disclaimer: I was given a tank by Sweat Pink. All opinions expressed are my own. 

Parental visit for #BOSUStrong #moveitmonday!

Week 4 BLOG & CHALLENGE PROMPTS (10/5-10/9):

This week is the very last week of the #bosustrong challenge that has inspired me to challenge my balance like whoa. Before starting the challenge, my goal was to balance on my hands on the BOSU and now that we’re in the final week I plan to try kicking up into handstand. I couldn’t always make it to the gym (and the pool!) (to the gym/for a trail run/in the pool), but I still squatted and lunged and pushed-up on the BOSU (workout) at home!

This week we’re focusing on the things that make us BOSU Strong. Here are the 10 things that make me #BOSUStrong:

• I am a fitness junkie.
• I will always crave high energy activities. And handstands (obvi).
• I never get tired of trying new things.
• I do wear spandex, alllll the time! (Never know when you'll be able to sneak in a run, or bust a handstand!)
• I love to get REALLY sweaty!
• I am inspired to still get a kickass workout in at home even if I don't have time for the gym, bootcamp, or a class.
• I love to encourage others to give something new a try without expectations- they might surprise themselves!
• I have 6 yoga mats.
• I am proud of learning to back off sometimes, which I'm not good at. Gotta listen to your body.
• I hope to keep increasing my running distances, and run more with Jamie.

Bonus: Tell us the ten best BOSU workouts you did, learned or saw during the challenge:

So I want to know - are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG.

The daily prompts are below. You can also follow along HERE.

Week 4, SHOW US YOUR #BOSUSTRONG! (10/5-10/9):

(Make sure you tag @Bosu_Fitness on Instagram & @BosuFitness on Twitter):

• Monday, 10/05: It’s #moveitmonday. Show us how you’re moving it this Monday. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

• Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad
  
  
  For #moveitmonday, I'm taking my parents (who are visiting from North Carolina) out to the Columbia River Gorge on a hike! I can't wait to show them the beauty of my new home! We're stopping to see Multnomah Falls, hiking at Rowena Crest, and then stopping for lunch in Hood River. I can't wait!
  
  
  
  
  

  

  My parents are going to love this place!

• Tuesday, 10/06: It’s #tempotuesday! Show us what makes you #BosuStrong! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

• Bonus: It’s #triceptuesday and we want to see what makes you #BosuStrong. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

• Wednesday, 10/07: Planks, planks and more planks! Plank it out and show us how you’re #BosuStrong @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad

• Bonus: #workitwednesday, show us how you’re workin’ it this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Thursday, 10/08: It’s #totalbodythursday. Show us your favorite total body move - the one that truly makes you feel #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Bonus: Give us a #tbt of your favorite moment of this challenge #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Friday, 10/09: #FreeFriday. Show us your #BOSUstrong! #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad
• Bonus: Happy #forearmfriday. Let’s all celebrate the final day of the challenge with dolphin pose! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad

Notes: You do not need to own or have access to a BOSU to participate. By participating you will have a chance to win a BOSU and other fun prizes. And please, if you are using a BOSU throughout this challenge, never stand on your BOSU with the dome facing down (images or moves down on the BOSU incorrectly will not count during this challenge).

Disclaimer: this post was sponsored by BOSU but all opinions expressed are my own. I truly appreciate all of the brands that support the Fit Approach (Sweat Pink) community.

Mountain Booty #BOSUStrong

Share this fun mad-lib on your blog to announce the start of the BOSU and Sweat Pink #BOSUStrong challenge and encourage your readers, family, friends to join in on the fun! If you don’t like our mad-lib, that’s totally fine, we’d love to have you announce the start of the challenge in another way that suits you! ;) Week 3: My 5 Fave Stretches and 3 Tips for Toning your BOOTY! I can’t believe its already week 3 of the #BosuStrong challenge, time flies when  you’re having fun! Last week we focused on balance and I was proud of myself for crowing it up on the BOSU. This week its all about stretching and toning – so make sure you join in on the fun!  Since we’re talking about stretching, here are 5 of my all time favorite stretches: I love to stretch my legs by doing pigeon pose. My favorite total body stretch is dancer's and chopasana variation of half moon. You get the quad, hip flexor, hamstring, shoulder, pec, heart opener/backbend all in one pose!. I swear when I do splits, it feels like my hamstrings are solid rocks, but in a #hurtsogood kind of way. I stretch my mind by attempting to meditate. I try to stretch out of my comfort zone by deepening my heart opening- working my forearms down in wheel. And if you’re looking for a great way to tone your booty, here are my fave 3 tips (tricks, advice, words of wisdom, etc): For years I resented my booty and thighs. I wanted slender, the stereotypical runner's body. But when I run (and hike and ski and play field hockey), I get muscular. Biggest tip, keep it in perspective! I'll never look like Gisele OR Kim. I'd rather have a booty (which I love now!) and be able to go run 3 miles than fit into a smaller size pants. OWN IT! Lunges and squats. Lunges and squats. Lunges and squats. In Colorado, we called it "Mountain Booty." Go out hiking and skiing. Your legs get SO muscular! So I want to know - are you #BOSUStrong? Copy and paste the above, fill it in and make it your own and then tag me in it and share with your friends! Let’s all be #BOSUSTRONG. The daily prompts are below. You can also follow along HERE.

DAILY PROMPTS! Monday, 9/28: We’re starting the week with some side lunges! Show us how you work those inner and outer thighs @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad Bonus: Y’all know we love to #jumpjoymonday! Show us your BEST jump shot and tag @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad Tuesday, 9/29: It’s #tempotuesday! Show us your fave body toning move @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad Bonus: It’s #triceptuesday and we want to see you dip! Now drop down and give us 20 tricep dips. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Wednesday, 9/30: Grab a partner and show us how you tone it up together! @BOSU_Fitness @FitApproach #BOSUStrong #FitFamily #SweatPink #ad Bonus: #workitwednesday, show us how you’re workin’ in a good stretch this Wednesday and tag #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Thursday, 10/1: It’s #totalbodythursday. Show us your favorite total body stretch. #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Bonus: Give us a #tbt of a time when you really stretched outside of your comfort zone (feel free to get creative!) #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Friday, 10/2: #FreeFriday. Show us your favorite way to get your cardio on! #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Bonus: Happy #forearmfriday. Show us a move that helps you stretch and tone #BOSUstrong #FitFamily #SweatPink @Bosu_Fitness @FitApproach #ad Disclaimer: This post was sponsored by BOSU. I truly appreciate all of the brands that support the Sweat Pink community!