"Garden Bar Blog | Nutrition, health and our community "

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Harness the Power of Your Mind...And Live Healthier

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They say diets don’t work, that you must make a lifestyle change, yet no one tells you HOW. 

Our Live Well Learn Well series continues with Fitlandia founder, Christa King, as she reveals how to harness the power of your mind to create lasting, lifestyle changes. In this powerful, workshop, you’ll learn the 4 cornerstones of fitness needed to release yourself from a reliance on sugar, alcohol and refined carbs and take control of your health and vitality. She’ll wrap her presentation with a live Mind Zoning® meditation so you can begin to unlock the mind-power you have waiting for you. #livewelllearnwell

Thursday Feb 8th at 6pm
GARDEN BAR Old Town, Portland Oregon

Full details and RSVP:



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A Salad That's Sure to Peas

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The Veggie Resolution features black eyed peas...but did you know that black-eyed peas aren't peas at all? They're protein rich beans that can help improve your digestion, lower blood pressure, support folate intake, and promote better skin and eye health.

Get the Veggie Resolution through the end of January at all GARDEN BAR locations.

Veggie Resolution: kale, purple cabbage, black eyed peas, winter squash medley, roasted mushrooms, Oregon hazelnuts, red onions, and topped with roasted bacon emulsion dressing.

#inbeanswetrust

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Mental Strength and The Power of Momentum with Michael McCastle

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Today, as part of our celebration of the PHENOMENAL PEOPLE of Portland who share Garden Bar’s commitment to health and wellness, real food and community we feature Michael McCastle of Evolution Healthcare & Fitness.

*Michael was our first Live Well, Learn Well speaker at the sold out Jan 12th event and will be talking again at the January 26th event: Mental Strength and The Power of Momentum

What does your weekly fitness routine look like?

When I am not training for a specific event, I try to keep it simple and work to achieve and maintain an optimal combination of strength, endurance and mobility. A Week of training typically includes:

  • 2 Long Slow Distance (LSD) workouts for both running and swimming

  • 1 Long Interval workout for both running and swimming

  • 2 High Intensity Interval Training (HIIT) sessions

  • 2 Strength Training Sessions for upper body and lower body consisting of calisthenics and compound movements.

  • Multiple stretching/mobility sessions

  • Focus on injury resistance

  • Occasional cross-training (i.e. long hike with 40-60lb ruck sack)

If you could only do one exercise/movement which would it be and why?

If I could do only one movement, it would indubitably be the conventional deadlift. You’d be hard pressed to find another compound movement that more effectively conditions the mind and body, as a system, to adapt to physical stress placed upon it. There are few other exercises that produce the amount of central nervous activation, improved bone density, balance, strength and psychological demand than a correctly executed deadlift.

What foods are absolutes in your diet?

Spinach/kale, lean meats, bananas, beets, eggs and gummy bears

What quote or philosophy most resonates with you right now?

“You have power over your mind — not outside events. Realize this, and you will find strength.” –Marcus Aurelius

Any advice for hitting those New Year’s health goals?

Be patient. Rome wasn’t built in a day, but they were laying bricks every hour. Don’t get so wrapped up in the outcome that it becomes a distraction. Just focus on laying the next brick. Don’t overestimate the importance of reaching your goal and underestimate the importance of the process it takes to get there. The bricks are your daily habits and actions that make up the process. The process is greater than the goal. Just lay the next brick. That is how empires are built.

Anything else?

I would like to personally offer 15% off Individual Training (normally $75/hour) sessions and Warrior Goal Setting Consultations (normally $59) to all Garden Bar customers that mention this feature at sign-up.

Thanks Michael!

Mike McCastle, CPT, PES, MSPC
Evolution Healthcare & Fitness
Sport Performance Specialist and Mental Strength Professional Coach

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In two months you have helped us raise over $1700 for Portland non-profits!

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Let's keep it going.
This month, our January Give Back Friday proceeds go to support the Northeast Emergency Food Program.

The Northeast Emergency Food Program meets the urgent food and clothing needs of our Portland area neighbors, many of whom are homeless or undocumented. In addition to meeting the pressing needs of these neighbors, NEFP also works to develop community solutions to secure access to adequate, affordable, and healthy food. NEFP grounds their work in the belief that nutritious food is a basic human need and a building block for a healthy life of possibility.

Come in this Friday January 19th, enjoy a healthy meal and help support local Portland organizations doing good in our community.

#eatwelldogood #incommunitywetrust

 

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Live Well, Learn Well: Mental Strength and Goal Setting Event

MICHAEL-MCCASTLE

We are excited to launch a new series of free educational and motivational health talks. Kicking off our first Live Well, Learn Well talk in January, Michael McCastle of Evolutionary Healthcare & Fitness will speak about Mental Strength and Goal Setting.

The event will be held at our Division location and will include complimentary salad and wrap bites, hot apple cider and Fire Brew samplings.

Don't miss this amazing talk that will leave you feeling excited and confident about your goals.  *There will be limited space so please RSVP below.

RSVP: Friday Jan 12th @ 5:30

Michael is a Certified Sport Performance Specialist, Mental Strength Professional Coach, Certified NLP Practitioner and Published Author with over a decade of experience working with recreational to top-level athletes competing at national and international levels.  

GARDEN BAR
2045 SE Division Street, Portland OR 97202

 

 

 

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Get creative with your favorite salads and bowls!

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We tried the Farmhouse winter bowl with spinach in place of romaine and cranberries for chives. So good! 
What is your favorite ingredient swap?
#ingettingcreativewetrust 

The Farmhouse is one of three seasonal grain bowls available at all seven Portland locations.

 

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Release Your Inner Beast (and feel great!) with Shay Emmons.

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We continue to celebrate the PHENOMENAL PEOPLE of Portland who share Garden Bar’s commitment to health and wellness, real food and community. Each month, we interview some of Portland’s amazing individuals who, in their own special way, inspires us to lead healthier lives and strengthens our community.
This month we wanted to showcase a dynamo that will help you build your inner AND outer strength - Shay Emmons, Owner/Head Trainer of the NE Portland based Inner Beast Strength and Conditioning

*Bonus for Garden Bar Customers: Mention Garden Bar and get free assessment and/or a 20% discount on any 6 month training package with Shay. Thanks Shay!

GB: What does your weekly fitness routine look like, Shay?
SE: I typically do 4 days of very heavy lifting, and maybe 10 minutes of HIIT or bike sprints once a week. (Very little cardio, you might notice!) I also walk everywhere!

If you could only do one exercise/movement which would it be and why?
Deadlifts, because they keep my glutes and abs strong, which in turn keeps my spine healthy and pain-free. Also, there are so many variations on this movement that you could easily build an entire workout from it.

What foods are absolutes in your diet and why?
Lots of veggies, and veggie alternatives to meat. Having a high protein intake is important when you’re doing strength training, and a wide variety of veggies ensures that you’re also getting a wide variety of nutrients.

What foods do you try to avoid and why?
I’ve managed to kill my sweet tooth, and that’s been the single most impactful habit in maintaining my weight, but more importantly my health. Sweet treats also just tend to open the flood gates for other bad habits, so it’s helped a lot with various other cravings as well.

What quote or philosophy most resonates with you right now?
“Work out because you love your body, not because you hate it.”

Any advice for hitting those New Year’s health goals?
The reason most people fail at New Year’s resolutions is this: Big ambition, little follow-through. Instead of making a big, huge, unrealistic and unsustainable goal, choose one small, realistic habit at a time. Work on it for a month, and ONLY when you’ve succeeded in making it second nature, build another habit. Do this for a whole year, and you’ll have 12 months of success instead of 2 months of failure.

Anything else you want to include?
I think strength training is one of the best ways to get out of your comfort zone and see what you are really capable of. The mental toughness that develops with it has changed my life drastically, and has done the same for so many people I’ve worked with. I know I’m able to handle anything life throws at me, I have unshakeable confidence, and I feel like I’m really living my best life. Every day I do something that my body thanks me for, and I’m adding quality years to my life, and helping others do the same. It’s been amazing helping people fully realize the potential—not just in fitness, but in life—that they never knew they had!

Thanks Shay!
Check out Shay on her Instagram feed.

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Let's Start a Veggie Resolution!

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The January salad special will make keeping those healthier eating resolutions even easier. This one is full of hearty and nutritious goodness: kale, purple cabbage, black eyed peas, winter squash medley, roasted mushrooms, Oregon hazelnuts, red onions, and topped with roasted bacon emulsion dressing. Yowza!
The Veggie Resolution is available all January at all 7 Portland locations.

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Soup is On!

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Have you tried the French Onion soup yet? Caramelized onions, beef broth, house made parmesan crouton and served with a fresh Grand Central Bakery roll. Try our trio of rotating daily flavors all winter long.

Make it a sweet savory deal: cup of soup + your favorite Garden Bar salad creation.

 

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Winter Grain Bowls are Here

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It's the shortest day of the year - celebrate the changing of the seasons with our new seasonal winter grain bowls.
Three new hearty bowls to choose from: the bob barley with organic barley, the farmhouse with warm freekaeh, and the gaia with organic red quinoa. Eat healthy fresh and delicious.

Order some goodness now.

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Living Well with Paige of Honest Training

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Paisley Meekin
Honest Training
Owner

Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.
My mom was a health nut growing up so I became fluent in health related topics from a young age.  In elementary school I knew about organic fruits and vegetables!  So that was my real intro to health simple_smile  My interest in nutrition never left and I studied nutrition in collage (I have a degree in Dietetics).  Fitness was always part of my life, I played sports in high school and cont. running til this day.  I never thought I was going to be a personal trainer though, I was on track to become a dietitian.  I quickly realized that the hospital environment was not for me so I needed to make a decision about some sort of direction.  I chose personal training not really thinking it would be my career but it ending up being my total dream job!  I did personal training for just a few year before starting group fitness and opening up my own studio.  I now specialize in small group training, corrective exercise and indoor cycling.  It's so much fun!  Running a business can be challenging but it's worth it.  I laugh out loud every day at LEAST once.  The community of Honest is amazing, fun and supportive.  

What brought you to PDX?
I didn't want to buy a car simple_smile  I was a hard core bike commuter for many years and Portland was the perfect city for me with all it's bike lanes!  I fell in love with the openness, weirdness, it's rainy, coffee, foodie culture.  

Who inspires you? Why?
My clients.  I see everyone working so hard to improve themselves and it makes me want to work hard too. 

What one or two things do you do every day or week to stay healthy?
TONS of water!  Daily movement, lots of veggies!  Oh and hanging out with my dog Scout.

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Outside of your studio, how are you involved in the PDX community?
I love yoga.  If you don't see me at my studio I am likely at a local yoga studio
 

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Living Well with Katie Cosgrove of Namaste on Williams

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Our love of Portland just keeps growing along with our love of the strong women focused on inspiring healthy lifestyles.

As part of our Living Well series, this week we talk to Katie Cosgrove of Namaste on Williams.

Name, studio, role

Katie Cosgrove , Namaste On Williams , Vinyasa yoga Instructor
 

Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.

I started practicing yoga when I was about 19 and absolutely loved it from the first class I attended. I didn't really think about becoming an instructor until I had my first job after college though. I was teaching first grade and realized it was taking away from my time to practice yoga. I knew then that I needed to make yoga my main focus so I went to India to get my certification. It's been all yoga ever since.

Besides teaching, I'm a full time mama. I have a one year old girl and she takes up pretty much all of my time. If I do get a rare moment to myself, I try to go take a class or spend some much needed time with friends or my significant other. I love hiking and the beach and just spending time outdoors.

 

What brought you to PDX?

I am from here originally but spent the last 12 years traveling, living and studying all over the world. Most recently I was living and teaching in San Francisco. We moved back here to start a family.

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Who inspires you? Why?

My grandma Joan. She has faced a lot of adversity but I have never heard her complain. She's legally blind and has hiked, biked, ran, climbed every mountain, completed marathons and relays (including hood to coast). I can't think of a more inspiring person. I even named my daughter after her.

 

What one or two things do you do every day or week to stay healthy?

I try to get some form of exercise everyday. Even if it's just 10 minutes of yoga or a walk to the park. I also love smoothies! I make them pretty much everyday for me and my family.

 

Outside of your studio, how are you involved in the PDX community?

I actually just organized and taught a fundraiser event where we raised money to donate to SEI. A local nonprofit that benefits underserved youth. It was my first event like this but I hope to do more in the future!

 

What’s your favorite GB salad?

I love the NW bowl!

 

What’s your favorite GB ingredient?

Hemp seeds! I use these all the time at home too.


 

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Living Well with Sarah of Industrial Barre

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We’re celebrating the PHENOMENAL WOMEN of Portland who share Garden Bar’s commitment to health and wellness, real food and community. Every week, we interview one of Portland’s amazing individuals who, in her own special way, inspires us to lead healthier lives and strengthens our community. This week, we talked with Sarah Boly, owner and founder of Industrial Barre.

Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.

Growing up I spent years at the barre in ballet classes and was a classically trained ballerina through the Royal Academy of Dance. When it came time to choose a college and major, I stuck with my dance dreams and then added a minor in Physical Education and Health. After I graduated, I found my way to a barre studio and began taking classes. I began teaching and after a few years decided to branch off and open my own studio. I still teach and I also manage three Industrial Barre locations. I enjoy spending time with my family - my husband and I have a 12 week old baby boy and two poodles. 

What brought you to Portland?

I moved to Portland on a whim in 2010. I had a few friends and I loved the quality of life I experienced while visiting. 

Who inspires you? Why?

I am inspired by my clients. Watching clients work their hardest and challenging themselves reminds me why I opened Industrial Barre - to help people become better versions of themselves. 

What one or two things do you do every day or week to stay healthy?

I take class at the studio multiple times a week and I eat a lot of fruits and vegetables so that I can get away with dessert! 

Outside of your studio, how are you involved in the PDX community?

I am a member of the Junior League of Portland. It is an organization of women that promotes volunteerism, develops the potential of women and improves the community. For the past several years I was on the Stop Human Trafficking committee and worked to spread awareness. I've also just recently partnered with Andrea Fenton (owner of RidePDX) to launch Industrial Ride, one of the premiere spin experiences in Oregon. 

What’s your favorite GB salad?

I love that Kale Caesar Salad or I will often build my own. 

What’s your favorite GB ingredient?

I love the Pink Peppercorn Dressing! Every time I build a salad I get it!

Join Sarah and her team for an inspiring workout at Industrial Barre, 1911 NE Broadway St, Portland, OR 97232

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Living Well with Carolynn + Ellie of MegaBurn Fitness

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Living Well with Carolynn + Ellie of MegaBurn Fitness

We’re celebrating the PHENOMENAL WOMEN of Portland who share Garden Bar’s commitment to health and wellness, real food and community. Every week, we interview one of Portland’s amazing individuals who, in her own special way, inspires us to lead healthier lives and strengthens our community. Then we share our conversation on social media. In carrots—and empowering women—we trust!

meet the amazing CAROLYNN KOZNARSKY + ELLIE GOODWIN 

This week we're shining the light on two inspirational female business owners in the fitness community. In just 7 months, these ladies have made their mark in Portland:  MegaBurn Fitness  recently won Willamette Week's 'Best Pilates Studio'. 

Living Well Interview with Co-Owners of MegaBurn Fitness Ellie Goodwin + Carolynn Koznarsky
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Living Well Interview with Co-Owners of MegaBurn Fitness Ellie Goodwin + Carolynn Koznarsky
Living Well Interview with Co-Owners of MegaBurn Fitness Ellie Goodwin + Carolynn Koznarsky

 

1| Studio + role

Together we opened the doors to MegaBurn Fitness in November 2016. Our studio is the only in PDX to offer workouts on the Megaformer M3S. We have 10 machines and offer both private training, as well as group classes. Each 45-minute class is effective, intense, inspiring, and fun: think Pilates that makes you sweat! Our classes are unique in the sense that we offer a high-intensity workout without impact. MegaBurn workouts are designed to strengthen, lengthen, and sculpt every muscle in your body. We both fell in love with this workout years ago as trainers, because the workout is so incredibly challenging and at the same time, therapeutic for your body. We opened MegaBurn Fitness to share our love for this workout and to foster a community that is body positive, supportive, and celebrates one another’s progress.


2| Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.

EG: I took my first Mat Pilates class about 14 years ago and fell in love with group fitness: the energy, the camaraderie, the support, and the fun of it all. I began teaching shortly after my first class and have taught it all over the years: Pilates, Spin, Barre, Kickboxing, Step Aerobics, Yoga, etc. While I love lots of other forms of fitness, I’m obsessed with the Megaformer. The workout never gets easier; you just get stronger. At MegaBurn I teach classes and am responsible for training and on-going education with our team. We believe as a studio that there is always room for growth and fine-tuning your craft. It’s important to us that our trainers are the most knowledgeable in the city, to keep our clients consistently challenged and safe. When I’m not at the studio I spend my time with my husband and two puppies. You can find us at the Woodstock Dog Park or at home making food. We love to eat and experiment in the kitchen; basically every day at our house looks like an episode of “Chopped.” We also love to adventure to new places. Our next trip is Vietnam!

CK: When I started my fitness journey, I was lifting for pure aesthetics, to look a part, to play a role. There were moments of satisfaction, but they were brief and frankly, superficial. After hitting a few plateaus early on, I began delving deeper into the wellness aspect of “health & fitness”. My realities and perceptions of what strong actually is, were changed. My motivations for a well-balanced, fit life became all about how I FEEL. Fitness is such a huge tool I use to be able to feel strong and to feel clear minded. The Megafromer is a big part of my cross training plan, because it allows me to to train my mind to accept and be with the burning sensation that comes from extended time-under-tension. When I am teaching, I bring everyone in my class to a point where we are challenging muscles and minds. When i’m not teaching or training I am with my 8 year old son. We love play-dates and going to The Children’s Gym for gymnastics lessons.  


3| What brought you to PDX?

EG: I grew up in Salem (45 minutes south of PDX) and always knew after I finished my degree at Willamette University, that I would move to Portland. That was 9 years ago and I’ve been here every since.

CK: I was born and raised on the East Coast and moved to Portland sight unseen 7 years ago.  


4| Who inspires you? Why?

EG: Wow. I am inspired daily by my clients, by our trainers: Stephanie Field & Chelsea Crest, and by my business partner, Carolynn Koznarsky. My clients inspire every class with their hustle, hard-work, progress, and determination. I’m inspired by Stephanie and Chelsea’s individual approaches to group fitness, their work ethic and desire to be their very best. I’m inspired always by Carolynn, because she dreams big and made our studio a reality.

CK: I will always be inspired by my mother. My mother owns her space and blazes trails towards self-acceptance. I admire her for not only living her truth but speaking her truth in an unaccepting, judgmental world. Ellie gets shit done, her work ethic, time commitment , and sheer will-power brings out the best qualities in those she is around . It is undeniable the chemistry her and I have, and the power that comes with our partnership. She is a daily inspiration.  


5| What one or two things do you do every day or week to stay healthy?

EG: I move every single day, whether I take a class, squeeze in a quick workout on my own, or go for a hike with the puppies. I also try to eat veggies in every meal.

CK: I see a naturopath every week for a Myer’s Push. The vitamins and immune support helps me to avoid sickness. 


6| Outside of your studio, how are you involved in the PDX community?

EG: I am a believer in community over competition and regularly workout with and support other fitness studios in PDX. I am also passionate about Planned Parenthood and regularly attend events, volunteer, and donate to their cause. We also recently hosted 2 fundraisers at MegaBurn to support our community: one for Dress for Success Oregon and another to benefit the National Veteran’s Foundation. I absolutely believe in giving back to your community and that a rising tide lifts all boats.

CK: I cross train all over the city and love finding other passionate trainers who teach killer classes. Valerie Fidan and I run Fit Life PDX and we are constantly hosting pop-up events at the best studios in town, with the best trainers. We bring local brands and groups of people together to try new workouts. I have met so many badass entrepreneurs that want to take part in building a strong and supportive Portland community. 


7| What’s your favorite GB salad?

EG: I”m obsessed with the Kale Chicken Caesar! I love that Basil Caesar dressing-it’s so addicting!

CK: YES , going with Ellie on this one, Kale Chicken Ceasar!


8| What’s your favorite GB ingredient?

EG: Definitely the Basil Caesar dressing!

CK: Fresh Avocado all day!
 

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Summer in a (Big) Bowl

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This succulent summer salad has your name on it.

The PDX Picnic combines fresh greens—arugula, baby spinach and fresh herbs—with green beans, carrots, corn, pickled onions, hazelnuts and chèvre. The kicker: roasted peach vinaigrette made with fresh peaches from BAIRD FAMILY ORCHARDS in Willamette Valley, OR.

Enjoy one (read: as many as you can!) soon; this seasonal standout won’t be around forever. 
 

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Living Well With Galen of YoYoYogi

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Living Well With Galen of YoYoYogi

We’re celebrating the PHENOMENAL WOMEN of Portland who share Garden Bar’s commitment to health and wellness, real food and community. Every week, we interview one of Portland’s amazing individuals who, in her own special way, inspires us to lead healthier lives and strengthens our community. Then we share our conversation on social media. In carrots—and empowering women—we trust!

meet the fabulous GALEN TORREY FAIRBANKS

Galen Torrey Fairbanks, YoYoYogi, Studio Operations Manager & Yoga Instructor

Galen Torrey Fairbanks, YoYoYogi, Studio Operations Manager & Yoga Instructor

1| Studio + role

Galen Torrey Fairbanks, YoYoYogi, Studio Operations Manager & Yoga Instructor 

2| Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.

I’ve been active for most of my life - growing up playing sports and dancing - but yoga didn’t become a constant in my life until about 4 years ago when I took my yoga teacher training at YoYoYogi. Since that time, my role at YoYoYogi has evolved organically - from subbing classes and working the front desk, to teaching four weekly classes and starting as Operations Manager in January. It’s a small business, so I have a hand in many different arenas - everything from events and scheduling to customer service and teacher trainings. It’s always new and interesting and keeps me on my toes! I love to eat so when I’m not working, I’m either going out or preparing a big meal at home with my husband. I love the entire experience of a good meal.

3| What brought you to PDX?

A leap of faith! I was in desperate need of a career and lifestyle change and felt Portland would best support that. I spent 10 years growing up in Eugene, so Portland felt familiar, yet new. 

4| Who inspires you? Why?

I’m constantly inspired by my good friend and fellow yoga instructor, Isabel Allen. She has a knack for bringing her classes to life through storytelling. 

5| What one or two things do you do every day or week to stay healthy?

I try my very best to make it to 2-4 yoga classes each week. My schedule doesn’t always allow it, but I find that it’s incredibly important for my mental health and keeps my teaching fresh. Sleep is non-negotiable. I strive to get at least 8 hours a night! 

6| Outside of your studio, how are you involved in the PDX community?

I love the arts and get to as many shows as possible around town to support them. I’m a season ticket holder at Portland Center Stage, but I love it all - dance, music, art - I can’t get enough! 

7| What’s your favorite GB salad?

Kale Chicken Caesar with romaine and avocado.

8| What’s your favorite GB ingredient?

Avocado hands down! I put avocado on nearly everything I eat and even put them on my wedding registry!

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Living Well With Kristi of YoYoYogi

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Living Well With Kristi of YoYoYogi

We’re celebrating the PHENOMENAL WOMEN of Portland who share Garden Bar’s commitment to health and wellness, real food and community. Every week, we interview one of Portland’s amazing individuals who, in her own special way, inspires us to lead healthier lives and strengthens our community. Then we share our conversation on social media. In carrots—and empowering women—we trust!

meet rock star KRISTI COLE

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1| Studio + role

Co-owner, yoga instructor, boot(y)camp instructor at YoYoYogi

2| Tell us a bit about yourself: how you got into fitness/health, what you do at work, what you enjoy doing when you’re not working, etc.

I can't remember my initial attraction to fitness. I think I was born with a healthy affection for anything athletics (although some may call me obsessed). I remember growing up; I'd dropkick the soccer ball against the garage door for hours, run up and down hills with my mom, and shoot hoops until I finally couldn't see the basketball in the black night sky. I had posters of NFL players on my wall rather than the backstreet boys and watched Pistol Pete on repeat. By age 6, I was a three sport a year athlete and played basketball on top of that year round. Once I graduated college and didn't have that identity anymore, I felt lost. And then I found Yoga.

I took one class and was hooked. I practiced every day for a year, first falling in love with hard, physical, sweaty Yoga. I called it my gateway drug as it got me to my mat and opened up an entirely new world for me. Now Yoga is queen of my life. It's my job, yes, but it also infiltrates everything I do, showing me how to live with myself and all beings in this incredible, interwoven world. And, I still love that hard, sweaty practice too!

I feel beyond fortunate that my passions and my job intersect. YoYoYogi is a Yoga studio, but it is so much more. It is a community of people who desire connection and find joy in being together. I find this to be an essential offering in this fast-paced and often lonely world we live in. When I am not teaching, I am planning events, working with our generous neighborhood partners, managing my rockstar team, and playing around as an amateur graphic designer. 

And when I am not doing those things, you can find me walking all over PDX with my famous pup and sidekick, Momo. We basically go everywhere together. I like to lift heavy things and set them back down, run stairs, ski mountains and climb them too. I'm still an avid sports fan, cheering exclusively for the Timbers, Seahawks, and Blazers (PNW PRIDE!). I like floating on rivers, sipping wine at vineyards, sitting on rooftops and strolling the waterfront. I like doing all these things with David, my main man, and the rest of my family, given and chosen. On any given day you can find me jamming at the gym (or parks around P-Town), stretching my mind on the mat, and taking in deep breaths of fresh air. As long as its outside or active, I'm all in.

3| What brought you to PDX?

I came to the Pacific Northwest on a college tour which ended at Linfield College. I took one look at the Willamette Valley and hadn't left Oregon since.

4| Who inspires you? Why?

People who have every excuse in the world but don't use them. The Leslie Amadio's and Noah Schultz's of this world. I was dealt a lucky hand and try each day to never take that for granted.

5| What one or two things do you do every day or week to stay healthy?

For me, it all boils down to gratitude. I pledge to move my able body everyday, fuel it with healthy things (food + love) and soak up every last drop of this life because not everyone can.

6| Outside of your studio, how are you involved in the PDX community?

That's hard. The studio and the PDX community are one in the same to me. It's through YoYoYogi that I met the most incredible cross section of society and exposed to organizations and people's personal lives that I otherwise would never know. I always have felt a calling as a connector of people. Because of YoYo, I have seen two strangers meet, fall in love and begin a family. I have seen new business owners gain clients and connections that launch their company and small neighborhood businesses have a partner to expand their reach.

I have seen students discover who they are at their core and go forth to make big waves. Perhaps the best part of the studio is our ability to give people a voice whether it's through helping individuals find their inner truth during our Teacher Training program or working with Living Yoga to expand Portland's understanding of how Yoga can transform lives to those who are otherwise left behind. We call it the ripple effect and strive each day to give back to this vibrant city who has given us so much.

7| What’s your favorite GB salad?

Banh Mi, especially on a hot Summer day!

8| What’s your favorite GB ingredient?

Pickled Daikon, but really I also just have an affection for the SIZE of the salads. No wimpy salads. My kind of people. 
 

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Summer Means Seasonal Salads & House Made Beverages

With summer just around the corner, it’s time to eat fresh, healthy and delicious!  Garden Bar has you covered with tasty and nutritious seasonal salads and refreshing house made drinks.

The Panzanella
We created the perfect summer salad just for you. Healthy, light AND satisfying, The Panzanella is filled with romaine, arugula, cucumbers, tomatoes, red onion, Mama Lil's Peppers, Chèvre, croutons, fresh herbs and Antar's Vinaigrette.  
 

Refreshing House Made Lemonades and Ice Teas
Nothing quenches your thirst better than icy cold beverages made with real ingredients. Starting June 11th, enjoy delicious Garden Bar Lemonade and Iced Tea made in house with fresh whole lemons and Steven Smith tea.

Available at all Garden Bar locations, get them while they're here!

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This Month: Our Garden Chefs Create Location Specific Salads

best-salad-lunch-portland

The best salads in Portland just got better. Starting November 8th each GARDEN BAR will feature a special salad created by one of the location's Garden Chefs.

Brewery Blocks / Pearl District
The Thanksgiving $12

Created by Alfredo, this holiday inspired salad features crisp butter lettuce, roast turkey, seasonal sweet potatoes, corn, green beans, dried cranberries, chives and is topped with house-made truffle dressing.

Old Town
The Achy Breaky Heartichoke $12

No mullets or cowboy boots required to enjoy Nick B's creation. This two-stepping' salad is made of romaine and spinach greens, marinated artichokes, cherry tomatoes, Spielman's bagel chips, grated parmesan, roast chicken, applewood bacon and topped with a combination of housemate truffle and chimichurro dressings.

Park Square
Oregonian $9

Sam L's Made in Oregon salad will have you dancing in the rain forest.
Garden Mix + Kale, quinoa, corn, dried bing cherries, hazelnuts, feta, and the perfect mix of truffle and Green Goddess dressings.

Division Street
Heavenly Harvest $10

Your taste buds and energy levels will soar to new heights with Cassiel's special salad.
Kale, shredded carrots, quinoa, seasonal sweet potatoes, fresh herbs, feta, grated parmesan, pepitas, and croutons topped with oil & vinegar dressing.

Postal Building
Fall in love with Miso $10

Your taste buds are going to swoon over Mikee's combination:
Garden mix, kale, spinach, beets, potatoes, dried cranberries, feta, applewood bacon topped with our miso dressing

Director Park
Save the Sea $10

Inspired by the sea but without anything fishy. ;)
Kristie combines butter lettuce, spinach, (Beluga)black beans, (Coral Reef) cauliflower, (Sea) cucumbers (Radical) radishes (Deep)bleu cheese crumples , small farm egg and hemp seeds topped with Sea-sar (Caesar) Dressing .

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