Follow My Fitsteps —

The Greenest Smoothie

by Natalie on April 1, 2014


I hope your week is off to a good start.

After a really poor night’s sleep (one of those wake up at 1am…2am..2:45am…3:30am…etc.), I got up and headed to FITC to train.  I recently picked up my first (!) client here and I remember how much I love training.  I hurried from there to CAC for a meeting and a full day of work.  For a little mid-day break, I popped into a BodyPump class to evaluate one of the instructors and it was fun to take instead of teach for a change.

After work, I ran home to gather a few things before the evening yoga practice and teacher training.  I left a little later than I had hoped and ran into traffic, but somehow I still made it with 10-minutes to spare.  Phew!

The class was hot and hard, but I’m sure some of that is because my body was feeling pretty tired out.  I just did the best I could and tried to listen to my body.  It still really felt good to sweat.

Post-yoga green smoothie:

photo(30)In the mix:
1 cup coconut water
2 tbsp. hemp seeds
3/4 cup frozen pineapple
2 huge handfuls of spinach

I loved this combo!  The hemp seeds gave it a sort of “earthy” taste-if I were drinking it immediately, I would use chia seeds-and it was super refreshing.  Best part, it was a gorgeous bright green color and full of nutrients.


In our evening YTT session we talked about the eight sutras of yoga it was really interesting to learn about the history and philosophy behind yoga.  The actual practice is only one part (asanas) and the other seven have more to do with life as a whole.  I liked this session a lot.  During the second half we practiced teaching in a small group setting; the first time through a series of poses vocally and the second time through without using any verbal cues, which was quite challenging.

I think the long day and bad night’s sleep caught up with me because I felt a bit like a zombie when I left the studio.  I was ready to come home and crash!

Tomorrow is a full day–run+work+teach at FITC+yoga practice–but I get to sleep in a bit :D


To keep green smoothies a vibrant green color, use a neutral fruit (mango, pineapple, banana) that will allow the greenness to come through.  Strawberries and blueberries are tasty, but will give your smoothie a brown hue!

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Reflections on the First Week

by Natalie on March 30, 2014

Hi there!

I hope you had a great weekend.  Mine has been a whirlwind, that’s for sure.

On Saturday I woke up bright and early to get to teacher training.  We were scheduled form 9-4pm and ended up going a little bit longer than that.  We got to the studio, did a 15-minute meditation, then did a 75-minute practice.  After that we did a few more postures before breaking for lunch (around 1pm).  The afternoon was spent doing a lot of internal exploration and excavation which was mentally challenging.  By the time I left, I was exhausted!

We received our reading assignment and luckily all of my books came:

photo(29)There’s actually one missing (40-days)!  I have a feeling my book club book is going to take the backseat for a few months ;)

I got home, showered, and hung out with my love.  It was the perfect way to end a long day.


This morning I had to be at the studio again at 9am and we worked on alignment and technique for most of the morning.  At noon, we took a 60-minute class and it was hard.  It moved really quickly and I felt completely jello-y when it was over.

I hurried home because I promised Colin I’d run with him…it was a gorgeous day.  After sitting in the car for a while and then walking through the door, I knew I wouldn’t be able to run.  My legs were super sore.  I thought a walk would help shake them out a bit, so we headed to the park where he planned to run two loops and I planned to walk one.

It is a crazy, crazy world!  About a mile into my walk I heard someone say my name.  It ended up being a really good childhood friend with whom I haven’t been in contact for many years.  We stood in the middle of the trail for a good few minutes…both of us were really emotional!  I’m sure we looked ridiculous, hugging there crying–but it was incredible.  Turns out she lives in Denver and is going to dental school here.  We walked two laps just gabbing away (5-miles total) and the time really flew by.

On the subject of workouts, here’s how I ended up:

Monday:  20-minutes of rowing intervals (45-seconds max effort/15-second break x 20) + taught BodyPump
Tuesday:  4-mile run + 75-minute hot power yoga
Wednesday:  taught BodyPump + 15-minutes of lower body exercises with Boot Camp (lateral walks, gliders)
Thursday:  75-minute hot power yoga
Friday:  60-minute hot power yoga + 3-mile run
Saturday:  75-minute hot power yoga
Sunday:  60-minute hot power yoga + 5-mile walk

Clearly this week was yoga heavy and I expect they will look pretty yoga intense for quite a while.  I’m finding it to be challenging to lift and do power yoga, so I imagine lifting will take the back burner for the time being.  We’ll see!


So, I’ve completed one week of YTT and I feel really happy that I decided to go on this journey.  It’s requiring a lot of introspection and noticing of thoughts/behaviors/habits…which is both interesting and scary.  I do feel a little overwhelmed by all I feel there is to do (reading and attending classes!) and all there is to learn, but it does feel doable.

With that, I’m going to head to bed.  I’m planning to go to the 6am Crossfit class before I train a client tomorrow morning.

Catch up with you soon…

Establish an after dinner routine that will prevent evening snacking.  Clean up dirty dishes, make a cup of hot tea, and turn off the lights.  Most of the time munching (especially after dinner) is out of habit and not due to physical hunger.


Foam Rolling Along

by Natalie on March 28, 2014

Hi there!

Happy Friday :D

I hope you’re having a great week.  Mine has been packed, but good!  Thus far I’ve taught eight classes and taken two.  My people have had such great energy and motivation, which makes it feel less like work and more like fun.

This morning was extra notable because I taught and hour-long foam rolling class–the first one ever in my teaching career.  Last night I was freaking out because I just wasn’t sure I’d be able to fill an entire sixty minutes with only foam rolling.  Well the joke was on me…I ended up running out of time!  It is definitely a new favorite of mine, that’s for sure.

I put the crew through a doozy of a workout on Wednesday and I want to share it with you!

FITC Workout #6
after a dynamic warm-up, repeat following circuit as many times as possible in 40-min
10 Box Jumps
10 Hand-Release Pushups
10 Overhead Walking Lunges
10 KB Push Press
10 V-Ups
10 Squat Thrusts
10 Pullups or Suspended Rows
1-min Max Meter Rows


Even though Spring is on its way, I’ve been into hot oatmeal for breakfast.  I’ve eaten this version nearly every day for the last week:

oatmealIn the mix:
·steel cut oats
·ground flax seeds
·coconut milk
·almond butter

SO good and SO filling!


Okay, I’m out.

I hope you have a wonderful day and I’ll catch up with you later…

When foam rolling, try to hold and breathe on tight spots throughout your body rather than rolling back and forth.  This will mimic a deep tissue massage and help remove toxins, break up fascia, and improve oxygen circulation to that area.