Indoor Rock Climbing: My Latest Workout Obsession

Why?

Well…not only is it a fantastic full body workout that engages muscles you didn’t even realize you had (and not just upper body!), but it’s actually mentally challenging and quite therapeutic.



Ok, so it doesn’t look nearly as cool as it feels, but who cares. It’s all about personal improvement.



I recently bought a membership to a local rock climbing gym. This marks my third week of climbing (going 3 times a week) and I’m surprisingly not bored of it at all. In fact, I can’t wait to for my next climbing session. What makes this workout so appealing is the fact that you are able to see yourself improve each time.

Typically an indoor rock climbing gyms set routes which are marked by difficulty and then change them on a monthly basis. This allows you to try to conquer certain routes within that month and then try new ones when they are changed. Every time I go back, I’m able to climb a route that I couldn’t do before. It’s an awesome feeling – having tangible proof that your body is becoming more agile, balanced and strong and knowing that your mind is more focused. It’s addicting.

Another benefit of climbing indoors is having a relatively safe space to test your limits and conquer your fears. I’m not afraid of heights, but when you’re 30-40 feet up and putting every last once of energy into reaching for a little rock with your sweaty, shaky, fatigued fingers it feels pretty intense and you start to question yourself. I’m not embarrassed to admit I  use positive self-talk techniques in those moments. “I can do this”, “I’m strong and focused”, etc… It really helps!

I’ve decided to stick with this hobby and encourage anyone, regardless of body type, to give it a try. I truly think anyone can find enjoyment in this activity. Plus rock climbing is a perfect after-work stress reliever!

 

Me bouldering. My gym also has a *bouldering room and an outdoor boulder. And, uh...wear pants that don't fall down ;)



Goin up!

Almost!



Made it!



*“Bouldering is ropeless climbing on walls that reach about 12 feet tall…This lets you practice climbing without a belayer or the fear of being too high.  Bouldering is a great way to start climbing and work on technique and strength.”

Happy climbing!

A Fun and Sweaty Workout- No equipment required!!

A Fun and Sweaty Workout

No equipment required!!

20 minute AMRAP!

AMRAP: As Many Rounds As Possible

15 Push Ups
15 Sit Ups
15 Plank Leg Lifts (2=1)
15 Burpees
15 Jumping Jacks
15 Squats

Plank Leg Lifts

When you do squats be sure to keep your chest up and make sure your knees do not go over your toes.

Watch the video below for a demo on burpees

 

*Kaitlynn was wearing a heart rate monitor and burned about 250 calories.

     *Be sure to warm up before and stretch afterwards!

Yoga for your Health, Happiness, and Heart

“Yoga takes you into the present moment, the only place where life exists.”

I completed my yoga teacher training at the Northern California Yoga Institute in 2011 with the lovely Kamie Loeser. Deciding to commit to the training was one of the best decisions I have ever made. Kamie was so welcoming, knowledgeable, and passionate. I learned so much about myself and yoga during the ten month training program. Yoga is not just about "stretching"; It yields so much more!

The most important aspect of yoga is mindfulness. To me mindfulness means paying attention to your breath and being able to live in the moment you are currently in. Being able to enjoy a moment without thinking about the past or worrying about the future is pure bliss. Practicing mindfulness is not easy and there will always be room to improve, but it is not about being perfect; It is about the journey and enjoying every moment of it.

Yoga is a powerful tool that helps people to fight against ailments, stay in shape, and keep stress levels down. It is challenging physically and most definitely mentally. Yoga brings out the best in people by helping them find strength and confidence. If you don't already practice I recommend trying it! 

Awesome studios in Sacramento:

  It's All Yoga

Padme

I also love going to Yoga in the Park at McKinley Park. It is every Saturday morning at 9:00 am by the Rose Garden and it is FREE!!!

Almond Blueberry Chia Pudding (Antioxidant Rich & Vegan!)

This is my favorite summer dessert recipe! It’s easy to make, cold and completely customizable. Chia Seeds contain antioxidants, fiber, quality protein and Omega-3 fatty acids, and of course blueberries are also antioxidant filled as well as low-calorie. The pudding has the texture of tapioca. I tweaked other chia pudding recipes I found to suit my taste, so feel free to experiment and do the same – post your experiments in the comments below!



A not-so-glamorous pic. This is before I added the blueberries. I'll post a more appetizing pics soon! :]



 

Ingredients:

·         ¼ Cup Chia Seeds – I use Trader Joe’s, $4.99 for each 5.3 ounce bag (about 10 servings per bag)

 

·         1 Cup Unsweetened Almond Milk* (learn how to make your own here).

·         Almond Extract to taste (I use about a teaspoon)

·         ¼ Cup Fresh Organic Blueberries…or more!

·         1/2 Teaspoon Cinnamon - Optional

·         1 Tablespoon (or to taste) of sugar or honey (not vegan). Any sweetener will work, but I recommend local honey (buckwheat honey is amazing!), organic maple sugar, or organic turbinado sugar, in that order.

Steps:

1.      Dump all of the ingredients in a mason jar or any container with a tight seal (ingredients will expand, so don't fill the container all the way).

2.      Shake! Shake! Shake!

3.      Let sit for  at least 3 hours, but overnight is best

4.      Enjoy!

Optional ingredients:

·         Mango Chunks

·         Strawberries Chunks

·         Cocoa Powder for chocolate pudding

·         Coconut Flakes

·         Other Extracts – maple, vanilla and orange are all fantastic

·         Whipped Coconut Cream as a topping



Here is a lovely example of mix-ins! Yummm!



*If you choose to use sweetened milk, I would recommend omitting or reducing your sweetener. You can also use any other milk substitutes (Rice, Soy, Hemp, etc).

I hope you enjoy this healthy treat!

Happy cooking!

Gardening

 

“Gardening is the most therapeutic and defiant act you can do, especially in the inner city. Plus, you get strawberries.”

— Ron Finley

It might be just my tendency to romanticize the past, but I swear food just doesn’t taste the same as it did when I was a kid. Watermelons are bland, tomatoes are mealy and strawberries are bitter and white in the center. I blame genetically modified foods. The use of GMOs has become commonplace in our supermarkets. GMO’s are used to alter produce to look better, grow faster and yield more reliable crops at the expense of taste and nutrition. We know that food is the number one determinate of health – it is the fuel for mind and body and no matter how often you exercise you can only go as far as your fuel will allow.

This spring I decided to kick GMOs out of my diet, but organic produce is expensive for a graduate student like me. I wanted to know what REAL food tasted like…so I started a little garden on my 9^th floor apartment patio, and the food I can’t grow, I buy from farmers markets.  So far growing a garden has been a rewarding experience and I have found that my food taste even better than any organic, locally grown produce. When you eat from a garden, your food is literally alive until the moment you pick it and eat it. Living food tastes better! I currently have tomatoes, cucumbers, squash, zucchini, strawberries, green onions, green and red peppers and rosemary growing on my balcony.

Half of my garden. It's much bigger now!

The first cherry tomato - this lil' guy went right in my salad. :]

There is magic in taking a little seed, covering it in dirt and letting water and sun transform what seems like nothing into a very nutritious something. I hope you take some time and invest in a garden – your taste buds, wallet and body will thank you!

Anyone can grow a garden – anyone!  

Places you can plant a food garden:

·         In your backyard

·         In your front yard

·         In planters on your balcony, deck, patio, etc…

·         In a window box

·         In a community garden – Google your neighborhood + community garden to find one!

·         In a random patch of dirt. Ron Finley grows food gardens in center divides and empty lots in south central LA. This takes balls, you might get flak from your city, but this earth is yours – use it!

Some ideas for your unconventional garden:

                                                 Happy gardening!

For more about Ron Finley’s gardens in South Central LA see this awesome TEDTalk video below. Truly inspiring!

http://www.ted.com/talks/ron_finley_a_guerilla_gardener_in_south_central_la.html

 Learn more about GMOs here: http://www.nongmoproject.org/learn-more/

Blueberries & Burpees

Kaitlynn & Courtney

Kaitlynn and I have been close friends for about three years. We share similar passions: healthy eating, cooking, exploring, traveling, living green, and working out. We constantly share our ideas and inspire each other so we decided to start a blog to share all of our ideas with anyone who might be interested. We hope that you enjoy our blog!

Love,

Courtney