Lower Extremity Stretches

Hip Flexor Stretch

·Start with your L foot forward and right foot back with the Right knee grounded (Use a towel or blanket under the grounded knee to protect the patella) 

·With both hands on your hips slightly tuck the Left hip under for good alignment of the pelvis

·Here you are stretching your Right Hip Flexor so lean your Right hip forward while keeping the belly engaged and shoulders on top of the hips

·For added mobility lift the Right arm in the air and lean forward, as well as bring the Right arm out into a T and perform a slight rotation

· Hold each position for 60 seconds and perform on each side

Hamstring Stretch

·Lay on your back with both knees bent and feet flat on the floor.  Allow your low back to lightly press down, slight chin tuck (place blanket or pillow under head if chin is jetting up towards ceiling)

· Place Left foot in strap with both hands and each side of strap and start to straighten back of knee forward while pointing toes towards your face

· Adding ankle pump and letting the leg come out to the R and L side will allow for some added mobility in the lower extremity. 

·Hold each position for 60 seconds and perform on each side

 

Piriformis Stretch

·Lay on back with knees bent and both feet on the floor.  Low back lightly pressing into the floor with neck neutral and chin slightly in ( use blanket or pillow under head if this is hard to achieve)

·Place your Right ankle over your Left knee with the Right toes flexed up towards the Right shin.  Start to press the R knee away from you and hold for 20 seconds

·Slowly grab for the Left shin with both hands while keeping your back and head on floor. 

·Hold for 60 seconds and repeat on both sides

Adductor/Inner-Groin Stretch

· Lay on back with blanket or pillow under the head for support.  Start with both knees bent and the feet flat on the floor.  

·Start to separate the knees from one another until you feel a stretch in the inner thighs.  If the low back peels off the ground you went too far with stretching the knees apart.  Place blankets under knees for support.  

· Hold this position for up to 5 minutes. Arms can be by the sides or overhead.  

Toe Stretch

·Kneel on floor with both knees supported by a blanket or towel

· Tuck toes under and hold position for 20-30 seconds and perform 2 times each

·Add upper extremity arm movements like “Eagle Arms” for added mobility into the shoulders.

10 Day Meditation Challenge

10 Day Meditation Challenge

I decided I wanted to start a 10 day meditation challenge for myself simply because it needed to happen!  I have started and stopped multiple times in the past with no success.  So this I sought out for some accountability.  I shared my challenge on Instagram and I recruited friends and family to join in if they were around.  I took videos or pictures of each day and posted to IG for my very own check in.  I am happy to say as of today, April 22, 2018 I have completed my total of 10 days. 

I can’t say that I am completely enlightened at the end of my 10-day challenge lol but I will say that I learned a bit about myself across these 10 days.  I learned I have a really hard time getting out of my head and concentrating on being in the moment.  I also learned that when I had other people around meditating with me I was so focused on their enjoyment that I forgot about my own self at times.  I also learned that I like to meditate in the morning because it sets me up for success the rest of the day, similar to how I feel when I get my workouts done in the early morning. 

The App I used for most of the meditations was Insight Timer.  I really enjoyed this one and will continue to use for my continued meditation journey.  I mainly stuck to guided breath meditations that ranged from 8-13 minutes.  The nice thing about this app is that you can search specific topics and multiple meditations will pop up pertaining to that topic.  Examples included self-esteem guided meditations, letting go of fear, confidence builders, positive mantras, morning meditations, relaxation and more.  I am eager to try a sleep meditation, which ranges from 25-35 minutes.   

So my journey continues and I am happy to be on it.  I am super grateful for my husband Blake who supported me the whole 10 days.  His presence is always a positive one and I can’t thank him enough for that.   If you got to see some of my time-lapse videos you also saw Grizz the Big Bear meditating too.  He is super enlightened :) 

OC "Clean Eating" Food Guide

Orange County “Clean Eating” Food Guide

Places to Grocery Shop….

·      Mothers Market:  There are multiple locations in Orange County.  I shop mainly in Costa Mesa and Huntington Beach.   The produce is always fresh, great brands that include gluten free, vegan, clean, paleo, and cruelty free.  Mother’s Market also has bulk bins with every nut and seed you can imagine, a fresh juice bar, salad bar restaurant, and a natural cosmetics section.  You can pretty much buy anything at Mother’s Market. 

·Fermentation Farms: “Ferm Farm” is located in Costa Mesa off of Victoria.  This cute little spot is home to all types of fermented foods and elixirs including kimchee, kraut, coconut yogurt, bread, kombucha and more.  Ferm farm also sells fresh and frozen bone broth, salad dressings, cheese, ranch direct meats, fresh eggs and so much more.  Ferm Farm also hosts weekly cooking classes on all the fermented products that are made in house.  I took the Coconut Zingy Yogurt class a few months ago and loved it!  This place is a gem!

 ·      Local Newport Beach Farmers' Market: Sunday Morning form 9am to 2pm is the cutest farmer’s market.  There are many vendors but the primary ones that I visit include the produce stand with loads of local and season veggies and fruits along with the best eggs I have had yet!  I also hit up the Bake Shake!  The best bread including fresh sourdough, multigrain seeded, whole grain, baguettes, croissants, Brioche, and my husband’s favorite Jalapeno Cheddar.  There are other stands that have fresh honey, almonds and almond butters, fresh fruit, hummus, falafels, macaroons, cold press juices and more.  Located at the Balboa Pier. Come Support Local Agriculture!

Restaurants

·      The Water Brewery: Located in Costa Mesa near Ferm Farm, the Water Brewery opened its second location with a kitchen!  This beautiful little shop has smoothies, teas, juices and elixirs that will make any clean eating foodie melt!  I love the Jack Fruit Tacos the best so far.  They also have a refrigerator filled with raw/clean desserts as well as always have some fresh baked clean treats like zucchini muffins or chocolate cake!  You can buy all the adaptogens you desire along with crystals, salts, stones and more. 

·      Café Gratitude:  There are multiple locations in Southern California with the location in Newport Beach being extra beautiful.  I love brining family from out of town here or dinner and sitting outside on their patio.  The menu is local, made in-house foods, filled with gluten free, vegetarian, and dairy-free options.  Their desserts are always good along with their yummy teas and multiple wellness shots.  Their to-go spot in the back is my go-to for a quick snack or lunch when I am on the go and want to treat myself.  Bonus!  They have a rewards card to accumulate points for $15 dollars. 

·      Outpost Kitchen: This hidden gem is located on the West side of Costa Mesa and is my favorite place for breakfast and lunch.  And not to mention they have amazing coffee with fresh baked clean eating pastries.  This is an Aussie style restaurant that serves up clean eating foods that are made rite in front of you including smoke salmon with eggs, GF pancakes, Muesli, Smoothies, juices, Chicken sandwiches, salads and more.  This place never disappoints and is the best spot for those clean healthy eaters

·      Bear Flag: This is the spot for fresh Poke, tacos, and fish burritos.  The atmosphere is always chill and the food can’t be beat.  I usually get fish from their to-go counter to cook at home, or my go-to is the wild salmon or shrimp burrito with brown rice.  Bear Flag also has a fresh sushi bar and serves alcohol. 

·      Eat Drink Vibe:  Clean eating bowls, salads, juices, smoothies, wellness shots and more.  Love this place for breakfast, lunch and dinner.  Another clean eating persons dream food joint!

·      Mother’s Market Kitchen: I am obsessed with grocery shopping here, and their kitchen is great too!  All vegetarian with multiple gluten free and dairy free options.  Wellness shots, smoothies and juices are also available here as well.  The kitchen opens at 7 and closes at 10pm.  My favorite is the Tempeh wrap with their homemade tahini dressing!  They always have a soup of the day and their lemon quinoa is one of my favorite sides!