Slap Your Negative Thoughts with an Om

Yoga is my way to take a break from life's stressors. For one hour, I turn off my brain and choose an affirmation for my practice—whether it's eating healthy for the day, working out consistently or having a positive attitude toward the people around me—whatever it is, I get to make it happen. If I'm having a rough day or if I'm anxious about something, yoga is the perfect way to escape. I was talking to my friend today, who was griping about how she had to pay a fee to change her plane ticket, and she was ANGRY. Later in the day, I was shopping at Trader Joe's and some woman yelled at me in the parking lot for and almost drove her car into my car because I apparently cut her off. This made me ANNOYED. These situations happen almost every day; some people yell, some cry, some complain, and some even try to run you over. Believe me, I'm not one to stay calm and deal with every situation in the most mature way all the time, but when something doesn't go your way, it's important to find a way to channel your negative energy into something positive. If you get mad or upset, who are you helping?

How do you release tension and rid yourself of unhealthy thoughts?

With my personal training test coming up, I've been studying intensely over the last few weeks to get those last few chapters finished, and yoga has been my good friend. When I want to turn off my brain and relax, I head over to Sol Yoga, my favorite hot yoga studio in San Diego's La Jolla area. I have taken a couple different classes, but I love Power1 because it's a combination of Vinyasa flow (different poses each class) with Bikram (the same 26 poses every class). The class is 60 minutes and the room is heated to 95 degrees, whereas traditional Bikram is 90 minutes and heated to around 105.

If you love regular yoga, you will really love hot yoga; once you get accustomed to the intensity and sweat dripping out of your pores onto your towel and the floor (literally). I do a lot of weight lifting outside of yoga, so I love coming to class a day after a tough workout at the gym because I get to really stretch my body and relax the tight muscles. Also, a lot of people don't realize that yoga is a full body, conditioning workout, so if you don't believe me, try it and let me know!

One of the most important parts of yoga is breathing. In our respiration process, we breathe in oxygen, which goes through our systems in a form of energy to charge our different body parts; we then exhale carbon dioxide and all toxic wastes from our body. Through the practice of yoga breathing, the balance of oxygen and carbon dioxide is attained, so with your breath as your guide, poses become easier and more fluid. I have always had issues with breathing (I'm a chest breather, rather than a stomach breather), and yoga has been instrumental in improving my technique and reducing anxiety. Other benefits of yoga are listed below (from Sol's website).

Sol is great because most of the teachers will adjust your form to make sure your body is in ideal alignment. You want to make sure each posture is correct to reduce the chance of an injury, and when you leave class, you will be more aware of how you move in other situations. One of my favorite instructors is Chaise, because she makes a point to correct and help students achieve the best postures. In addition, she makes yoga approachable.

One of my favorite poses is Ardha-Kurmasana (half tortoise pose). Half tortoise is great for tense necks and shoulders, increases blood flow to the brain, which enhances memory and mental clarity, and this posture also stretches the lower part of the lungs, which is therapeutic for asthma, and counter indigestion, flatulence, constipation and irritable bowel syndrome. If you type all day on a computer, you will love this pose, too! I'm sorry about the picture; it's the best I could find.

Tortoise Pose

BENEFITS OF YOGA Physiological Weight control Increase strength and flexibility Strengthen and tone the body Increase energy Improve circulation and complexion Posture and alignment improvement

Psychological Relieve mild depression, anxiety, and fatigue Improve sense of well being Improved sleep Personal growth and self awareness Promotes peace and relaxation Better mental function and focus

Biochemical Detoxify and stimulate organs and glands Improve metabolism Stimulate central nervous system Improved immune response

Las Vegas: Red Rock Canyon

When you hear the word Vegas, it typically invokes images of all night parties, strippers, bachelor parties, massive buffets, pool parties, and all that "fun" stuff, but when I go to Vegas, I'm usually seeing my family. Yes, I have 8 family members who reside in Sin City and they seem to lead pretty normal lives however close they are to all the action of The Strip. I even have adorable, twin baby brothers who I get to see! Don't be jealous. :)

I still enjoy a crazy 5am night, a good hangover and a sun burn once in a while, but there really are other things to do in this town of hedonism (trust me). For example, there is a huge National Park that you may have heard of called Red Rock. Sounding familiar? With 19 hiking trails, bighorn sheep, gila monsters, agave roasting pits, natural springs and geological wonders encompassing 197,000 acres of the Mojave Desert, Red Rock is definitely worth the 15-minute (or less) drive from The Strip.

As I said, there are 19 hikes to choose from, ranging in difficulty; I picked the White Rock / La Madra Springs trail, which is the longest (6 miles).  According to the trail map, this hike should take approximately 3.5 hours with moderate difficulty. We started out at around 4pm, so I was hoping we would finish a little sooner, as to not be hiking in the dark (the sun starts to set around 7pm).

The hike starts out relatively steep and gradually rises to an elevation of 5,440 feet. We didn't really know what to expect, but I wanted to go fast, even though it was about 90 degrees and the sun was beating down. It was a steady incline until the 2-mile point, when the major decline started and was intermixed with some flats. When there was a downhill or small uphill, we ran, but maintained a steady pace overall; it was beautiful out and the rock formations were amazing (I still remember geology from way back when)!

There was one crossroad where we though the hike was complete, but after reading a map and looking around at where our car might be parked, realized that we still had 2 miles to go! Being 2 of about 6 other hikers and watching the sun begin to set, we started wishing that we brought a trail map because the signs were slightly confusing. This was about the time we envisioned mountain lions and looters attacking us and my dad was pretty sure he could take the mountain lion. I was pretty sure there was no place to hide and I was going to be dinner.

For most of the hike, the view is of rugged sandstone and tiny lizards all over the place, but near the end, the rocky ground became red, moist sand and we began going uphill again and around our last mountain before the home stretch (we hoped). Once we rounded the curve, we began to see cars and civilization (a couple of people) and I felt extreme hunger. All I wanted to do was get in the car and go eat, (yes, the hike was awesome and I did feel a sense of accomplishment)! This is the longest hike in Red Rock, but Turtlehead Peak, which is 5 miles, is termed strenuous and I want to try that next!

I guess I'm a fool for not visiting Red Rock sooner, because it's truly a wondrous place. It only took me about 50 visits to make it here and now I'm determined to conquer every hike (hopefully with the help and support of my family!). I suggest doing a hike during the fall, or if you must go in the summer, do it early in the morning or toward the evening, because otherwise, you will be toasted like the agave fruit.

Happy trails!

Spaghetti with Chunky Tomato & Chickpea Sauce

With some simple ingredients and 30 minutes of your time, you've got yourself a whole new pasta sauce! Thank you to the April 2010 issue of the Vegetarian Times for this new recipe! You may ask yourself why this pasta sauce is new. Well, one of the key ingredients is chickpeas. Interesting, right? I typically use these suckers in salads and hummus and putting in a sauce would never have occurred to me. I guess I’m not as creative in the kitchen as I thought. Hmm. I don't know that a lot of people typically incorporate these beans in their recipes, but I love them! You'll be surprised by their nutty flavor and smooth texture—these little guys are a great addition to a tomato sauce. Also, with 15 grams of protein and 12 grams of fiber (per one cup serving), they are really good for you! (This recipe serves 8.)

New Sauce 8 oz. (2 cups) sliced white or cremini mushrooms 1 medium red bell pepper, cut into chunks 1 large leek, white part cut into chunks 2 tablespoons olive oil 3 cloves garlic or more, minced (1 Tablespoon) 2 tablespoons dried oregano 2 teaspoons dried thyme 1/4 teaspoon red pepper flakes 2 15-oz. cans diced tomatoes (try to buy a can with no added salt) 1 1/2 cups cooked chickpeas (or 1 15 oz. can, rinsed and drained) 1/4 cup red wine 8 cups baby spinach leaves (you can get away with about 6 or less if you don't love spinach) 8 ounces whole wheat spaghetti (1/2 of a 1 pound package)

Place mushrooms, bell pepper, and leek in bowl of food processor. Pulse until ingredients are coarsely chopped. You can also just chop up the ingredients on a cutting board.

Heat oil in large saucepan or stockpot over medium-high heat. Add mushroom mixture and garlic, and season with salt and pepper, if desired. Cook 3-5 minutes, or until vegetables are softened and most of liquid has evaporated. Stir in oregano, thyme, and red pepper flakes, and cook 30 seconds, or until fragrant. Add tomatoes, chickpeas, and wine, and season with sea salt and pepper, if desired. Cover, and simmer 20 minutes, stirring occasionally. Add spinach, and cook 3-5 minutes more, or until spinach has wilted.

Meanwhile, cook spaghetti according to package directions. Drain. Portion pasta into bowls and serve with sauce on top. You can also add about a half tablespoon of fresh parmesan to the top for flavor and presentation.

My First 5K

The wind in my hair, the soft patter of my little feet, the adrenaline moving through my bloodstream, the slow in and out of my breath—I’m running. But, friends, I’m not a runner. Not only do I have a foot injury that never healed from college, in general it’s a bit too rough on my joints. Even though I don’t think running will ever be MY thing, I signed up for a 5K to support my roomie, Jodi, who recently ran two races this year (5K and half marathon).

About a month after we signed up, Jodi injured her knee, which left her depressed and incapable of partaking in this particular event. I mean, I signed up to run with her (not next to her or anything), but as a fun moment to share together. Having an injury is devastating and especially when running is your lifeblood, which it is for her, this was bad news bears.

Now that I was running the race solo, I really didn’t have the drive to train intensely or even talk about it with her (to not aid in her depression). I did a couple runs a week and decided on the goal of finishing in 31 minutes—I thought that would be a good target since I normally run about a 10-minute mile. I figured I could speed it up here and there if I used a watch to monitor my pace.

Race day approached quickly and I was feeling a little out of running shape—I had been running about 6-12 miles a week (and only about 4 during my last week). My college buddy, Christin, came down from Newport Beach and used Jodi’s ticket, so I had a partner in crime, which left Jodi in charge of the photos (I got a really great photo of part of her leg during her half marathon, so it was her turn to be the photographer and try and do better than me, which wouldn’t be hard to accomplish). ;-)

I made two huge mistakes the day before: drinking alcohol and not getting a good night’s rest. I think I had about three or four hours of snoozing when the alarm went off on Sunday morning at 5am. I pulled myself together with some coffee and wheat toast with peanut butter, and Jodi took us to the start line of the race: Balboa Park. At least I started off the morning right with a light snack and some caffeine. YAY! I was ready to rock and roll.

I had one minor glitch: I was without an iPod. A couple months back, I left it in NYC, so I’ve gotten pretty used to the sound of my own breath and really taking the quite time to think and reflect (or focusing on not dying mid-run). I guess I could have gone out to purchase a new one, but that would be the easy route, right? I was also planning on borrowing a watch from Jodi to monitor my stride, but I forgot to do that, so it was just me, myself and I (and the annoying sound of people breathing and dragging their feet along the pavement).

During the race, I figured I was running about a 10-minute mile, but I had NO CLUE because I had no way of knowing. It was a pretty nice run with no hills and no major obstacles, but I was definitely feeling tired around mile two. I knew it was just one more mile and some change—I could do this. As I rounded the corner to the finish line, I heard Jodi cheering for me and took off sprinting. Success! I made it!

My final time was just under 28 minutes, which is my quickest pace yet (that’s under 9-minute miles). However ill prepared I was, I pulled through for Jodi, my motivation for this 5K. The feeling of coming through the finish line was amazing! I accomplished something and it felt great. I just might do another 5K after all.

Inspirational Musings: Becoming a Personal Trainer

Inspiration comes in many forms: what is inspiring to one person (their kids or significant other) can be completely different from someone else (their career or even their pet), and so on. A while ago, I was complaining to my girlfriend about what I want to do long term and she said, “Let’s start with what inspires you.” She made it sound like such an easy question.

About seven months ago (for those of you who don’t know), I moved to San Diego to pursue an EMBA (Executive MBA) from San Diego State in global entrepreneurship, where I would be traveling to Hong Kong, Abu Dhabi and India for one year. One day prior to orientation, I received a call that the program was cancelled. WHAT? I quit my job, rented out my apartment in NYC and moved across the country for this program. How could this happen? This EMBA was my Plan A; there was no Plan B.

I was already in California, so I took this time to visit family and friends, travel overseas and enjoy the time off from the real working life (hey, I may never get this opportunity again). I took things day by day. I suppose I could have gone back to the city and resumed my "normal" life, but I looked at this tragedy as an opportunity because I wanted to remain positive (or try). I knew that a negative attitude would not bring my program back and would not be advantageous to my future. But, yes, it sucked and there was no one to blame, so I moved on.

As I got settled in San Diego, I never took the time to think about the big picture and ask myself some key questions. What will I do for work? What do I WANT as a career? Which city do I want to live in? Do I want to find another graduate program? Do I want to move back to NYC? People would ask me what my plans were and I didn't have a definitive answer—I was still figuring it out. I think I needed my friends and family to help me learn what, in fact, inspires me.

For most of my life, I have been an active person who is interested in health in fitness; I even started a blog to share my knowledge and tips with others. On a day-to-day basis, I'm genuinely interested in fitness and health and I can spend hours creating tasty and nutritious meals, more hours talking about food, and even more hours eating the food. All this eating means that fitness plays a major role in my everyday routine, and I’m always finding new ways to stay in shape (I think I do a pretty good job of this most of the time).

After some thought and hints from my friends and family, I made the decision to become a personal trainer. FINALLY, I figured out the answer to the question (for now). I am inspired by the idea of helping people obtain a healthy lifestyle. The next question clearly was: How do I do I get started?

I talked to a bunch of friends (and friends of friends) who are personal trainers, and they all LOVE their jobs and feel their careers are rewarding. This was incredibly motivating to hear. I inquired about which program to take and they suggested I get a certification through the National Academy of Sports Medicine (NASM). One of the most recognized CPT (Certified Personal Trainer) certification, the NASM course is an at-home curriculum, which posed a whole new set of problems for me.

I have been out of regular school for a long time and without a professor to tell you what to do, it’s just me! I remember when I had full-time job in NYC and somehow found time to study before and after work for the GMATs (test for EMBA), take Spanish classes at lunch and copyediting classes at night. I stayed up late, found time for friends and family and didn't feel stressed out, but now I do. WHY? Without a full-time job, I have all the time in the world, yet, without a set schedule, studying is much harder to tackle and time management has a whole new meaning to me, but I’m getting there…slowly.

I have to tell myself when it’s time to study and I actually really enjoy what I’m learning. This is not work; it’s fun! I’m a quarter of the way through my NASM textbook and I plan to take the test mid-October. This means I will be a real CPT—this is exciting...and really scary at the same time! Yes, I love fitness and have the right mindset, but when doing something new, it's always a challenge, but I know that I’m on the right track, which feels wonderful.

The most important point is that I’m taking the steps in the right direction and working toward something that inspires me: becoming a personal trainer. What comes next? You’ll just have to wait and see.

Rocket Salad with Balsamic & Agave Tofu (or Chicken)

If you're looking to find a great dinner salad or just a new recipe to try, this is the one! I start out with a bed of rocket (arugula) and top it with a combination of vegetables, avocado and nuts. You don't have to follow my toppings exactly, just use your favorite ingredients and every time the salad will get that much more exciting. Yes, a salad can be exciting (in my weird world) and I change it up each time by adding a new topping or trying a new dressing! I do, however, highly suggest using arugula, because the salad will not be the same without that key ingredient—if you must substitute, go with spinach or mixed greens. In less than 30 minutes, this flavor-filled dinner will not disappoint even the most discerning palates...even the saladphobes. I use tofu for this recipe, but I made chicken for my poultry-eating roommate and she loved it! Rocket is one of my favorite salad greens; not just because it's low in calories (just two calories per half cup serving) and high in vitamins A and C, but because of its strong, delicious flavor, compared to romaine, for example. This recipe serves two.

Marinade 1 pound extra firm tofu, drained, pressed and cut into 1-inch cubes or 2, 4- to 6-ounce servings of chicken breasts 1/2 cup balsamic vinegar 2 T soy sauce 1/2 T agave nectar 2 T extra virgin olive oil 2 cloves of garlic smashed A Pinch of fresh or dried Thyme, Oregano, Rosemary, and Marjoram. (Feel free to use any of your favorite herbs or leave them out completely if you wish)

Salad 1 bag wild arugula salad 1/4 cup julienned carrots 1/2 cup sliced mushrooms 1/2 cup sliced (in halves) grape or cherry tomatoes Sliced red onions or scallions to taste 1/4 cup sunflower seeds 1/8 cup pine nuts 1/2 avocado cut into slices 2 servings of goat cheese (see package for serving size)

Salad Dressing 3 T olive oil 1 T balsamic vinegar 1 T agave (or honey) t sea salt

Directions Mix marinade in a shallow bowl or small tupperware and add tofu. Let sit for about an hour. In a medium-sized skillet, heat a tablespoon of olive oil and add tofu (with marinade) and sauté for about 10 minutes or to your liking. While the tofu is cooking, mix the olive oil, agave and sea salt in a small bowl. Put salad ingredients into a large bowl (leaving out the avocado and goat cheese), and toss. Put salad on two plates and add avocado, goat cheese and tofu to the top. Sprinkle with black pepper to taste and you've got yourself a gourmet salad!