We walked everywhere! At least 5-8 miles each day that we explored :0

Despite the fact that the gym was empty the times I made it down there, the people in London are generally active. As a society, the United States has become very sedentary, we drive to work, only to sit at a computer all day, perhaps we walk to lunch where we sit and eat, and then we walk to our cars where we sit again, oh and then we watch television and go to bed.

For trainers and anyone in the fitness industry, our jobs have gotten even more difficult as our population becomes more and more sedentary. We have one hour MAYBE three days a week with a client devoted to exercise, and now we have the additional problem of correcting the imbalances that arise as a result of a sedentary lifestyle.

In order to achieve maximum success with clients, proper NUTRITION is a must! We have to create a WARM UP that will serve multiple purposes (get the CNS going, as well as activate and engage weak musculature, as well as help with alignment) hint hint www.myoforce.net
As well as use tools such as THE KETTLEBELL that allow us to work major muscle groups with a single exercise. This way we get the most bang for our buck and are able to achieve results despite the odds against us :)

The more active you can be throughout your daily life, the easier a healthy lifestyle will be achieved and maintained.

As those of you who have experienced our studio know, we LOVE the holistic attitude. I have always dreamed of a "one stop shop" where people could go to see their acupuncturist, as well as their nutritionist, their trainer, perhaps if they needed one, their chiropractor, and perhaps even their yoga instructor..... ALL UNDER ONE ROOF!
Well the Brits have beat me to it! Check this out!

Getting my Eat on

To my pleasant surprise, the city of London has AMAZING FOOD! Apparently it has come a long way in the past 10 years.

We left Boston Thursday night and arrived at the SOHO Hotel in the morning :) Instead of going to bed like we wanted to, we went exploring. You will never guess what I found just 3 blocks from the hotel!

Ello Mate!

I'm baacckkk!

I loved every minute of it :) Once again I find myself with so much to say and what seems like so much to do!!!!

For those of you who don't know, this was my first trip to Europe. Several people have asked me what the biggest difference between the United States and London was...

I could come up with several answers but the most striking one was ratio of overweight and obese people.
Ah always getting to this health and wellness focus.

This became extremely apparent at the American Football Game at Wembley! You could tell who was from Europe and who was from the U.S. and it was a wee bit embarrassing. The day after the game, one of the local papers ran a cartoon saying that the gates on the tube needed to be widened for the Pats game. I will get a hold of the cartoon tomorrow and share it with you!

SEX

yes I said it sex. Most everybody does it or has done it.
If you have anything against me talking about sex, skip this post.
On the other hand, I wonder how many people will read this just because of the title ;)

Each week we go through the Yoga Sutras we have to write about our feelings and experiences with each one. As will any Yoga Teacher Training this is standard stuff. For those of you who have no no clue what I'm talking about I will explain :)

For many people, even some of you reading this blog, yoga is just another component of your exercise regime. Whether you use it to increase flexibility or find your breath, it's not much more than that.

What I have come to discover is that it can be all that and more :)))))

According to Patanjalis Yoga Sutras there are 8 limbs that create the structural framework for an ever evolving yoga practice.

1.Yama-universal morality
2. Niyama-personal observances
3. Asana-physical postures
4.Pranayama- control of the breath
5. Pratyahara- control of the senses
6. Dharana- concentration and inner awareness
7. Dhyana- meditation
8. Samadhi- union with the divine

Within the the first limb, there are 10 traditional Yamas
1. Ahimsa: nonviolence, this is the main Yama, the other 9 are there in support of its accomplishment.
2. Satya: truthfulness
3. Asteya: non-stealing
4. Brahmacharya: divine conduct
5. Kshama: patience
6. Dhriti: steadfastness
7. Daya: compassion
8. Arjava: honesty
9. Mitahara: moderate appetite
10. Shaucha: purity

I don't want to confuse you so for now, I'll stop there ;)

This Sunday the Yama we focused on was

Brahmacharya :divine contact, continence, celibate when single, faithful when married.
Or from a more modern view, staying true to your sexuality, not doing things that make you feel bad.

Each week we have ongoing assignments. Last week we had to attend several yoga classes and STEAL (being sure to give credit) flows from other yoga instructors. I was only able to make it to one class, so I decided to steal from this lovely lady ;)
Please take your time and watch this clip, if you have ever practiced yoga with me you will recognize the song!

The other half of the assignment was to come up with your own 30 minute flow that we created ourselves.

What a great assignment! I am constantly on strength coaches websites, watching videos and reading articles about kettlebells and Fat Loss and strength and conditioning....but for some reason it never dawned on me to do the same with my YOGS!


Well needless to say my most recent homework assignment is quite different (assignment is optional- we are not forced to do this, its a learning process)

If we choose to take part...

we must remain abstinent (gosh I can't even type the word let alone be it) for 7 days.

THEN the following 7 days have sex every day.


Through this we will be exploring the intricases of Brahmacharya, and forming our own opinions.


Stay tuned ;)

Snow in October?

Wait a second, I'm confused I thought it was going to be 65 this week?!?!?

Doesn't matter though because I spent the day at SOBOYO for my Yoga Training. Couldn't have picked a better place to be; the studio is warm and cozy, I started my day by gently opening up my body and gradually sweating it up. I shared stories with great people, listened to what fellow yogis had to say, chanted, laughed, and enjoyed just being in the moment :)))))



I don't know whether it's because I had an awesome visit from my parents this weekend, or whether its the fact that I surround myself with such great people, or this JOOS cleanse I'm on, heck I don't need to over analyze it, I'M SO FREAKING HAPPY!

I have come so far and learned so much this past year, and I THINK I'm finally starting to realize it. Keep trying new things and setting new goals, don't get stuck in your routines! Make sure to have your OWN life, not just get wrapped up in your friends or your partners life. As I always say, check out SOBOYO and find an amazing community :) Whether it's class with David, Todd, Magi, Joanne, Dorian, Georgia, Stephanie, or Amy; they are all great. I DARE YOU.

Joos Cleanse Day 3

:)

HANG IN THERE!

Some of us are having a hard time sticking with it, and others of us are enjoying it already! I highly encourage everyone to share/record their feelings both physically and emotionally.

The group is having two Joos's per day along with one cooked meal. You can eat as many raw fruits and vegetables as you like during the day. If you are working out you may have a whole food raw bar or a protein shake afterwards...OR YOU WILL NEVER MAKE IT!

Depending upon your work schedule you can have your meal at lunch time or at dinner. Within the meal we are sticking to whole foods as well. A starch, vegetables, and legumes. We have tons of yummy recipes to share!

The first day was the worst for me because I cut my vice out completely! I went from drinking 2-3 STARBUCKS coffees/day to NONE.

YIKES... is Excedrin part of the cleanse?
No need to worry though, I have wised up. A little bit of coffee and the rest decaf as I gently ween myself from the beast. I love red teas, so I have been drinking those as well.


Our Joos's are all home made from Lauri and each day she incorporates a new root or veggie and shares the info. Today it was celery!

http://www.juicing-for-health.com/health-benefits-of-celery.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=14


I wanted to share with everyone a recipe from an EXPERT CLEANSER, friend and client Suzanne.

She claims (and I believe her) that drinking this Potassium Broth can really help to offset the cold in the coming winter months.

Kripalu recipe:

4 c. grated potatoes (2-3 med pots)

1.5 c. grated carrots

1 c. sliced onion

3/4 c. scrubbed grated fresh beets

2 stalks celery, halved

1/4 c. chopped fresh parsley

1 bay leaf

10 c water

combine and bring to boil

reduce and simmer for 1 -3 hours

strain vegetables and discard

store in frig up to 3 days

suzanne's adaptation:

3-4 med potatoes scrubbed and cut into large chunks

3 carrots cut into large chunks and/or parsnips

1 onion peeled and cut into large chunks

1 fresh beet scrubbed and cut into large chunks

1 fennel root cleaned and cut into large chunks

1 cup of mixed fresh herbs (sage, thyme, rosemary, bay leaf, etc)

1/4 c. dulce

1 whole head garlic with fine skin peeled off

10 c water

combine and bring to boil

reduce and simmer for 1 -3 hours

strain vegetables and discard

store in frig up to 3 days

BOSTON HILL FARM

Looking for something to do this weekend??
Look no further ;)

http://www.bostonhillfarm.com/



Whether you want to go with a group of friends, or your whole fam this is the place to be. You can go pumpkin picking, apple picking, you can listen to a live country band, eat ribs and other bbq necessities, pick up some homemade pies AND an APPLE CIDER DONUT,or go on a hayride; trust me, ITS JUST PLAIN FUN!

Then you can go home and make these!

Baked Apples Ingredients: 4 medium apples, washed and cored (Gala, Fuji, Rome, or Braeburn apples work best when baking them) 1 cup chopped walnuts or pecans 1 teaspoon ground cinnamon ½ cup raisins 1 cup apple juice or cider ½ cup pure maple syrup or agave 1 cinnamon stick Directions: Preheat oven to 350° F. Coarsely chop walnuts/pecans with cinnamon in a food processor. Combine nut mixture with dried fruit in a small bowl. Fill each apple with the fruit and nut mixture until overflowing. Place apples in a baking dish just big enough to hold the fruit and juice. Mix the apple juice, maple syrup/agave, and cinnamon stick in a small bowl. Pour over fruit, thoroughly covering each apple. Cover the pan loosely with aluminum foil. Bake 45-50 minutes in the oven or until apples are tender. Continue to baste the apples with the juice mixture during the baking time. Serve warm.

The Stairs can be fun again!

http://www.youtube.com/watch?v=2lXh2n0aPyw


Thanks Angus!

Dining out in style with FOOD ALLERGIES and INTOLERANCES

yes it can be done!

For my 26th birthday my beefer surprised me with our own room at the Chef's table at ASANA inside the Mandarin Hotel in Boston. The room was filled with flowers and candles and I even got my own MENU!
I think he might just like me ;)
Everything was prepared with my allergies in mind and I was able to go home satisfied without a stomachache!

Once again I find myself with so much to say and so little time

Hope you all enjoyed your weekend! For some of us it was longer than usual :)

Tomorrow I begin a 21 day cleanse with 10 women from the studio! It takes 21 days to break a habit and we have decided to greet the Fall by giving our digestive system a little break to EASE into the colder months EASIER. I wish my momma could come live with me for the month so she could take part in this as well!! xoxo
Together with Lauri Meizler of www.drinkjoos.com we are going to drink 2 juices per day with as many raw organic fruits and vegetables as we want along with one cooked meal per day! This may seem CRAZY to some and EASY to others but I feel as though it will bring a lot of valuable lessons to the participants ;)
I also want you ladies to realize that as we are taking part in this cleanse you should ease back a notch on those hardcore workouts of yours. The next 21 days are the time to look inward and learn more about your body from the inside out. I advise keeping a food journal and tracking your feelings, emotions, energy levels and dare I say it... bowel movements during these coming weeks!!!!
I too will be backing off of my workouts and with the cleanse to focus on, it will be great to distract me from my bum shoulder. This past week I had a session with Slava at his new and beautiful location http://www.eastwestbodytherapy.com/thaimassage.html if you are looking into getting a massage and are up for an awesome new experience SLAVA is your man!
I also had the pleasure of meeting Margaret Chojin another massage therapist extraordinaire. She's tiny and sweet but don't let that fool you shes got the hands of an animal and a 5th degree black belt to boot. If you ever find yourself in Melrose check her out, you may pay for an hour but she'll work on your for 90 minutes!
In other travels this week I finally got to hook up with Courtney Little of Your Lifestyle Nutrition. Courtney and I are both graduates of UMass Amherst and ladies on a mission to help others lead healthier and happier lives. I will be having her in for a lecture in the near future so look out!
I also have my 5 gals who are going to join me for my FREE KETTLEBELL AND YOGA CLASS at the Grand Opening of Lucy at the Dedham Legacy Place on October 22nd. I picked up my outfit today...ladies they are CUTE!
It has been an amazing birthday week and will surely be AN AMAZING BIRTHDAY MONTH, since JT and I will be going to LONDON :0 to see the
play :0 I've never been to Europe and as you can imagine I am more than excited.

Free Class and a FREE OUTFIT ;)

On Thursday morning October 22nd at 9am I am teaching a complimentary Yoga/Kettlebell/Bodyweight class at the new Legacy Place Mall!
I know a lot of you ladies are busy on Thursday's at 9am, but the first 5 women I get from the studio to commit to the class, gets a free outfit :0 Let me know if you are interested!


www.lucy.com

AT LAST :)

CHECK OUT WWW.MYOFORCE.NET

A year of first's

This year will be 365 days of firsts!
Today it will be my first birthday that I will celebrate without ICE CREAM CAKE or CARROT CAKE. It will be my first Halloween without CANDY!
I will have created my first blog, as well as completed my first LEGITIMATE yoga certification.
I will have trained my first Momma alongside her baby boy. I will have chanted in front of a group of 50 people! I will have been enamored by the sport of Stand Up Paddle Boarding. I will have taken part in the filming of a Fitness DVD. I will have certified my first Kettlebell Trainer!

What you might not know is that I MAY COMPETE IN MY FIRST FIGURE COMPETITION!

MAY being the KEY word here. A few of my friends have been investigating the possibility and said "well all you can eat is CHICKEN AND BROCCOLI CHICKEN AND BROCCOLI CHICKEN AND BROCCOLI!"

My friend and client Martha sent me this:

I think it makes the future of CHICKEN AND BROCCOLI look pretty bright ;)

Ingredients

• 3/4 pound broccolini, stems trimmed1 1/2 cups whole-wheat couscous
• 3 teaspoons peanut oil, divided
• 2 large red bell peppers, cut into 1/4-inch pieces, divided
• 1 large onion, sliced
• 4 garlic cloves, finely chopped
• 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
• 2 tablespoons red wine vinegar, divided
• 1/2 cup fresh basil leaves, torn and divided
• 3 tablespoons sliced almonds, toasted

Preparation

1. Bring a pot of water to a boil. Add broccolini; cook 3 minutes or until tender. Add 2 cups cooking water and couscous to bowl; cover and let stand 15 minutes. Drain broccolini; transfer to plate.

2. Place wok or large skillet over medium-high heat; add 1 1/2 teaspoons oil. Cook pepper, onion, and garlic, stirring, 4 minutes. Transfer to bowl; cover.

3. Add remaining 1 1/2 teaspoons oil to wok; cook chicken 4 minutes, stirring, or until almost cooked through. Add 1 tablespoon vinegar; cook 1 minute more or until chicken is cooked through.

4. Uncover couscous; stir in remaining 1 tablespoon vinegar and half of basil.

5. Top platter with peppers, chicken, broccolini, almonds, and remaining basil. Serve with couscous.

Another yummy meal could be Chilean Sea Bass and Grilled Veggies like this one we made outside side on the deck the other night!

October is here!

Along with Fall comes many great things, my personal favorite are the colors that come along with the changing of the seasons.

I always try to eat a variety of fruits and vegetables but October gives me an even bigger excuse to eat anything and everything that's ORANGE!!!

The other night I made butternut squash YUMMMM YUMMM.

Peel and cube squash and boil in water until soft
mash the squash to desired consistency
add agave, maple syrup and cinnamon

BOOM... DONE a sweet seasonal snack!

After apple and pumpkin picking I can assure you there will definitely be some creative EASY recipes for me to share ;)


You all know I love my Southie GAAden, but lately I was getting a little sad that my tomato and pepper plants were done producing and my flowers were wilting. This evening when I came home from my yoga training, this is what I came home to...



yet another surprise from my BEEFER, as I like to call him. How friggen sweet!

My introduction to YOGS

When I graduated UMass Amherst with a degree in Exercise Science, I had maintained the freshman 15 gain and could barely touch my toes.
HAHAH I make this sound awful.
Don't get me wrong I was a gym rat in college as well as a Trainer at the "Wellness Center" , but I was doing all the wrong things and working way too hard and getting NOWHERE FAST.

Side note:I had to stop rowing in college because I had such intense knee pain that my orthopedic surgeon said I had NO cartilage left and that I was going to need a DOUBLE KNEE REPLACEMENT in the near future. Keep in mind, I WAS TWENTY ONE.

Any how, I took my personal training test with the American College of Sports Medicine and got the job as a trainer at the Emerson College Fitness Center. Incidentally, my current buddy J. Finn was my boss, I had taken Kevin's place ;) The first and only summer I worked at Emerson College I would get an hour and a half break for a workout or for lunch. I saw that there was a lunch time yoga class with Tovah Rich. Weighing in at about 98lbs she was tiny, strong and beautiful and best of all, she could levitate!

My first class was MISERABLE, every pose was a struggle. I looked around as everyone flowed gracefully from pose to pose... I WANTED TO KILL SOMEONE! My shoulders were killing me and my quads were on fire. But when we came to savasana for our final rest, I found myself crying. Not because I was sad, I just couldn't explain it. That June I went to yoga Monday thru Friday from 12-1pm. I had never had something so hard make me feel so good. Sure I was a long time runner and loved the high I got, but this was so different.

It's definitely challenging being a yogi and a hardstyler, buts its benefits are far greater!!!!
I am able to do arm balances with ease because I move heavy weights on a regular basis. I possess the flexibility to Turkish Get Up and Windmill with grace and the strength of mind to get through the most grueling training sessions.

Recently I received my quarterly journal from the American College of Sports Medicine. (To be quite frank, a nationally recognized personal training certification is necessary in the beginning of your career, but experience beats all.)There is was YOGA on the front cover :) Included was a basic but very interesting article, of course I'll share ;)