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KWellness Healthy Carbohydrates Guide
Need More Carbs?Healthy Sides? in many cases, more carbohydrates are needed. Here are some healthy carbohydrate rich sides to add to your meals when necessary. (2 pages)
*This is a digital book to download. No actual product will be shipped to you.
Part 2 of the series I’m doing… Leveling UP!! Leveled-Up Side Plank!!! This one is a burner, for strength AND balance! Why we practice, right?! And it takes just that, practice! Try adding it every time a side plank is called for, and each time lengthen your hold and then lengthen your stretch! You’ll get it! Added burner… the bind!! This one is a balance challenge, AND a heart opener!
And because I heard the most incredible musician last night @FreyaRidings 🎤Rise for a little inspo!🎼 “Pressure only made this diamond stronger!” 💪🏼
Give it a try and let me know how it goes in a comment below! And don’t forget to share this with your yogi-squad & tag me in your Level-Ups!
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yoga ambassador, instructor & wellness coach based in Venice Beach. athlete. wellness-activist. nutritionist. biohacker.
Specializing in longevity & recovery from injury
Outfit: @lululemon
Full Worm Moon Monday… As we sail into a new week let’s release the weight of what has passed. Be fully in the present moment with an open heart and mind. Remember, dwelling in the past robs us of the joy waiting for us in the now. So, may this note be your little Monday motivation to take a deep breath and let go of whatever is sitting negatively with you 🙏🏻 May it remind you that every step you take on your mat is a testament to your resilience and dedication. Success isn’t always immediate or visible, but that’s ok. If your hard work isn’t recognized right away, don’t get discouraged. Keep goingd, keep showing up, and keep believing in yourself! Your time to shine is just around the corner! ✨
And speaking of… it’s a whole new week… new theme, new flow, new tunes, this week in class!! Come join me @yoganestvenice ✨
Power Vinyasa this week:
Tuesday 10am & 6pm & Thursday noon!
(All glitches fixed on sign-up! So… sign up!!) 🫶🏼💪🏼🤗
I spent my Sunday afternoon with my yoga-fam, it was a beautiful mix of all types, all personalities, all styles, all backgrounds. I love them all! What did I conclude? …that I’m the best yoga teacher! Bua-hahahaha! 😂😂😂 Absolutely NOT! 😉 I’m humbled just to be among them! But I feel supported, rooted, lifted up, and allowed to be me! All of me! Good and bad! Thank you yoga-fam, teachers and students alike, for giving me that space, to build and grow in front of you, alongside you! 🙏🏼✨🫶🏼 If you haven’t joined us yet @yoganestvenice, what are you waiting for?! Thank you my friends!💪🏼💓
Follow for more of the journey, yoga & lots of wellness! And don’t forget to share this with your yogi squad & tag me in your journey.
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yoga ambassador, instructor & wellness coach based in Venice Beach. athlete. wellness-activist. nutritionist. biohacker.
Specializing in longevity & recovery from injury
How to deepen your folds!
It wasn’t too long ago, I had a massive spinal fusion surgery following a couple other back procedures! My lumbar spine is now titanium rods and screws. I absolutely could not bend, lift or twist for nine months after my surgery, I had a body brace, not to mention the almost two years prior in pain, in and out of a wheelchair! So let’s do this together! Join me on my journey to deepen flexibility!
Tips: Keep your low back flat! I have no choice in that, but we want to bend at the hip, for a healthier spine, and for a deeper stretch into our hamstrings, the goal! Your shoulders then roll back and down, and your heart lifts. Press your ribcage forward and farther down the legs. Keeping your gaze in that direction helps! Where your focus goes, your body goes! Don’t forget the wide leg seated fold, it stretches different angles. And.. use a wall as an aide! I find leaning into the wall is that added little push! BONUS TIP: I use a heavy table leg at home! Seated forward folds and wide leg folds are great inching away from the table, and then pulling yourself forward with the table leg. But, the table has to be heavy so you don’t move it!
Then come away from the wall, the table, stand up and see your progress! AND… remember, it’s practice, and consistence!! I didn’t play Chopin the first time I sat at the piano, either! It’s why we call it a “practice!” ;)
Happy Folding!! Save this and follow for more tips! And don’t forget to share this with your yogi squad & tag me in your progress 🫶🏼💪🏼🙌🏼
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yoga ambassador, instructor & wellness coach based in Venice Beach. athlete. wellness-activist. nutritionist. biohacker.
Specializing in longevity & recovery from injury 💪🏼
Part 1 of a new series… Leveling UP!!
If you’ve been in my class, you know, I love to LEVEL UP! Here is where we take our game to the next level, and if nothing more, our mistakes and failures teach us oh-so-much! Isn’t that half the point!?!
Part 1: Leveled-Up Bridge! Once you do the reps, it will burn! And believe me, we are only going up from here!
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Key tips: Let your finger-tips graze your heels to set-up, then back to the block. Push your low-back into the floor. Block is hovering overhead, inhale… exhale to push the block up, reaching for the sky, as you push hips up. Push into the souls of your feet to lift the hips. Inhale to come back down, block hovers, repeat. 😉💪🏼
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Don’t forget to share this with your yogi squad & tag me in your Leveling-UP! 💪🏼💪🏼💪🏼
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Outfit: @lspace
yoga ambassador, instructor & wellness coach based in Venice Beach. athlete. wellness-activist. nutritionist. biohacker.
Specializing in longevity & recovery from injury
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#yogainlosangeles #yogastrength
#modelsover50 #athletesover50
Yoga Poses for Snowboarders 🏂🎿🌨️
For all my snowboarding-yogi’s out there, I know so many of my friends are enjoying our beautiful California weather along with all the snow we’ve gotten this winter, and with spring break this week, you need these moves! I took some inspiration, so deepen your moves on the mat or the snow and prevent injuries! 🧘🏼♀️🏂
Pigeon Pose - this just seems an obvious must!
Wild Thing - for those back bends & grabs
Chair Pose / Utkatasana & Forward Folds - totally obvious!
Hero Pose/ Virasana - Even if you’re not Chloe grabbing gold! 🥇
Chair to knee-touch-downs - always
Inversions - get used to being upside down
And… get used to coming down - practice the hip compression
Revolved Figure-4 - all the twists
Side Crow - deepest twist
And… Scorpion - I know one of you out there is doing this on the snow!
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Let me know what you guys think! Did I miss something? Have fun out there!! Leave a comment and tell me how the snow is! ❄️
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Don’t forget to share this with your snowboarding yogi-squad & tag me in your tries with this! ☺️
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yoga ambassador, instructor & wellness coach based in Venice Beach. athlete. wellness-activist. nutritionist.
Specializing in longevity & recovery from injury
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#yogainlosangeles #yogastrength
#snowboarder #skier #shred #modelsover50 #athletesover50
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