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

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Living Well with Paige of Honest Training

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q u e s t i o n s

1| Name, studio, role
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

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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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Garden Bar Welcomes a Touch of Little Shop of Horrors to the Menu

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Our current special salad is an ode to the Portland Center Stage's production of Little Shop of Horrors.

Created by Garden Bar Chef Gabe and Alice of Portland Center Stage, The Audrey II is delicious!
Romaine, baby spinach, butter lettuce, dried cherries, beets, hazelnuts, applewood bacon, croutons, avocado, goat cheese, and topped with House-made Bloody Thyme Vinaigrette. 

Available Oct 7th - Nov 7th, a portion of each sale will be donated to Portland Center Stage at The Armory in support of their mission of inspiring our community by bringing unexpected stories to life. Grab one today!

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Day 30 - She did it!

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Well hello Challenge buddies! It's been 30 days and a lot of work but I have lost almost 12 lbs and 5 inches! I achieved my personal goals of building healthier fitness and eating habits over the 30 days and I'm excited to keep going! Here are some things I've learned a long the way:

1. What goes in, must come out

It is crazy what a difference eating right makes on your sleep, mental health, energy and your digestion. If you eat like sh*t, you're going to feel like sh*t. There is no way around it. This was one of the biggest lessons I learned. I didn't realize how much I felt like crap and how good I could feel until I started really adjusting my eating. I truly didn't get tired of salads and now that I've been eating like this for a month, it's hard to go back to eating the crap I normally would! 

2. If it was easy, everyone would do it

There were a lot of mornings that the last thing I wanted to do was go to a spin class or yoga. There were a lot of nights I wanted pizza, burgers, burritos and a big sandwich than the healthy item I had on my menu plan from Abby. It wasn't easy to redirect my brain and my stomach away from the choices that I knew would keep me from my goals but I can't tell you how much easier it got over time. I knew that eating that crap or drinking too much would ultimately only hurt myself. It would hinder my progress and make the next day even more tough. It's not easy to make better choices for yourself but over time you begin to desire those things less. I PROMISE.

3. Build up your support team

This experience made me realize the value of transparency and having a network of people around you who know what you're doing and support you in it! It was invaluable to have my friends agree to keep me from overdoing it when we went out to eat and co-workers who went with me to yoga classes. If you're lucky enough to be able to bring in a Coach, Abby is fabulous! Build up your team and thank you to everyone who was on Team Rachel!

4. Make it livable

I loved Abby's theory of 80/20. This made it so much easier to make it through because I knew that it's ok to have the burger occasionally, I can't have it 4-5 times a week. It's ok to have a glass of wine or a beer, I can't have 4 beers every night. I enjoyed the times when I wasn't eating on the program and made it a goal to not feel bad about it. It's really easy to get discouraged and say "FORGET THIS!" and then to undo all the good you've done. You don't lose the weight or get healthier or stronger over night. You have to wake up and start making the choices that you know will get you there. The gains are small but they are oh so worth it! Start today living like your ideal self would live and make it happen! You can do it if I can! 

5. Love the skin you're in

On week two of this challenge, I lost only 1 lb. ONE MEASLY POUND. I was so frustrated because I had been working so hard and it wasn't showing where I wanted it to. In my frustration, a co-worker had emailed me about the revamp and I accidentally responded to my entire office of 700 people that "I haven't lost any weight and it's really getting to me. 😭😭😭😭😭😭" I was mortified that I had aired my weight loss struggles to my entire office but now when I look back it's hilarious. That email sent me to a much better place. Not only was I kicking myself for not losing any weight but heaping all that stress on myself wasn't doing me any good. I had to take stock of why I started this 30 day challenge and what my ultimate goals were. 

When I approached the next week with a much more forgiving attitude towards my body, I lost almost 4 lbs. Instead of berating myself for how big and flabby I still felt, I started praising myself for each pose I hit in yoga and each song I managed to stay on beat at burn cycle. You only get one body and our relationship with it is just as important as any other relationship in your life. Love it and you'll be amazed and how it loves you back. 

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Day 24 Re-thinking Spectator Food

HEALTHY REVAMP DAY 24

Fall is one of my favorite seasons and mostly because sportsball is back in full swing. I love to watch sports and October is great for a few of my favorites like football, basketball and baseball. I've always loved playing sports and now that I spectate more than participate, the plate and a beer have become my equipment. Athleticism has morphed into a competition of  "can eat as many calories as the athletes are burning on the field". 

It was not uncommon for me to show up and blow through 4 pieces of pizza, snacks and 6 beers during a football game. Unfortunately this leads to me to feel super sluggish, even more depressed if my team loses and my pants tight. 

This challenge has done just that, forced me to look at how I move through my life to look at how I can make healthier choices. One of those areas is how I consume food while watching my favorite sports. 

This weekend when watching football games I'll probably make sure I eat a healthy meal or salad before I go. I will likely show up with hummus and kombucha and the beer is maybe dessert. It's not that I no longer love pizza and beer (they will always be my one true love) but I am finding that my body is happier when those items are consumed in much smaller less frequent quantities.

So this weekend instead of the pork out try and combine your healthier choices with your love of sports and GO TEAM! 

 

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Day 14 Sometimes You Need to Treat Yo' Self

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Part of the wisdom of age is definitely developing a self scanner. Learning to listen to your body, better judgement and experience is all a part of doing this thing called life. On Friday, my body was telling me, "This is a LOT right now. Too much going on and we're on the verge of getting sick. Let's gear down big shifter".

So instead of doing all the drinking with the Friday afternoon we-just-got-paid-crew at my office, I enjoyed my kombucha in a wine glass (per Abby's survival tips for the weekend) and got my nails done. Self care is part of the getting healthy game and each day I'm trying to get better about feeding my body and my soul.

It's not easy but it's getting easier and always worth it! 

#rachelsrevamp

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Day 11 - 30 Day Revamp Struggles...

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Anyone who has seen me in a yoga class can agree that balance is not exactly my strong suit. My plane pose looks more like my plane is about to be a plane crash not a graceful machine in flight. 
I will admit that my diet is another area in which I struggle with balance.

Week One? Rocked it.

Week Two? Taking a long ride on the struggle bus.

While permission was granted from the lovely Abby to enjoy a burger at the beach, I managed to abstain until Tuesday night. Unfortunately it was way harder than anticipated to pump the brakes on an almost total binge. I can't tell you how bad my stomach hurt on Wednesday. It is pretty crazy how quickly your body adjusts to eating healthier foods and how bad you feel eating crap.

My work and personal life has gotten busier and adding in all these new health and fitness routines has been an adjustment. It feels a bit like my boat might capsize and all I want to do is self medicate and eat my feelings.

I will not claim that I have this balance thing figured out but I'm taking a hard look at my habits. I am already discovering that there is beauty in having the glass of wine because you earned it and not drinking the whole bottle. I didn't want to go to BurnCycle today AT ALL but I got up and went. It was hard but you know what I'm stronger than I was yesterday and that's what this challenge is all about for me. Each day proving to myself that I am better than the day before.

ABBY RESPONDS

Rachel!  The honeymoon period is over and now the day to day work has creeped in on you.  This is completely normal and why I am excited that we are working together for 30 days.  We get to work through the ups and downs of your journey TOGETHER.

Find that sweet spot- BALANCE- where you get to enjoy that burger without binging and sabotaging your efforts is KEY, and you are doing it, step by step!  It takes practice but is do-able.

I am super proud of you.  You are working through this baby step, by baby step!  

WEEKEND SUPPORT TIPS

1) Take a minute today to plan your weekend meals- yep, by now you are understanding that planning and prepping is the KEY. And it gets easier the more you do it.

2) Stock up on Kevita probiotic drinks or Kombucha. You can pour these into a wine or martini glass and enjoy your non-alcoholic drink along with everyone. This has been a huge help for detoxers in the past. You can add a lemon or lime wedge and drinking out of your martini glass will make you feel special.

3) Treat yourself to something special to do this weekend that is non-food related. Sign up for yoga class, get a message, mani-pedi, go on a family hike, make a cup of tea and read a book, take an Epsom salt bath, get a facial......

You get the gist, but do something special for yourself this weekend. You have been working so hard and you deserve it!

Onward and Upward!

xoxo,
Abby Bliss White
Holistic Health Coach, CHHC, AADP

 

#rachelsrevamp

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Day 5 - Ending the Week Feeling Good

DAY-5-healthy-lifestyle-revamp

Hiya Challenge friends! 

Wahoo! First week down! Did my weigh in this morning and I am down 4 lbs! BOOM. I'm done right?! FALSE. Still a long ways to go! After a discouraging day yesterday when all I wanted to do was eat my feelings, I woke up refreshed after a good nights of sleep and resolved to do better today. So I doubled down on the classes. Went to BurnCycle this morning. Not as scary, way more packed and still sweated my face off. I think I hit approximately two beats on beat as well! SELF HIGH FIVE! Just killing the game over here friends.

Then I was so sore from spin classes, I went to YoYoYogi with my friend for a lunchtime yoga class. While I was only able to do about 25% of the poses on account of my sore muscles, I still felt much better! I also doubled down on the protein for my salad from Garden Bar to help with that muscle recovery!

Heading to the beach this weekend and taking my leftover salads with me for some added greens! I am attempting balance like Abby talked about so won't likely avoid all the wine available to me but I won't drink a bottle by myself!

See you all next week and feel free to follow me @geerachel on twitter for the obligatory beach photos I'll be posting. 

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Day 4 - Hurdles and Inspiration

steak-salad-trumps-hamburger

Dear Abby,

We need to talk about some stuff. First of all, I want a burger, fries and a beer. Can you please recommend a Bliss method item that might taste like these items? 

I did my first spin class today! That was hard and also maybe a little scary? I made the mistake of introducing myself to the instructor before hand so when she wasn't yelling, "LET'S GO THURSDAY!!!" it was "YOU GOT THIS RACHEL!!!" When you feel like you're pedaling for your life and someone is screaming your name it gets intense. 

Can I borrow a heart rate monitor for my next class because I was afraid I was on the verge of a stroke today? It was however, the most sweaty I have been since I was in Africa so I think it worked? Am I also supposed to consume a gallon of water after class, because I couldn't drink enough water?

I'm also sad today at the state of our country and it makes me want to eat alllllllll the things. think that the sugar intake in the form of wine may be higher tonight. Forgive me nutritionist for I have sinned, it has been 24 hours since my last sugar and there will be more tonight. *Sigh* I will eat a salad with steak and hopefully that will work for my burger craving? 

Anyway thanks for all your help! 
Love,
The Team Rachel Revamp Captain

Hello Rachel:

I completely FEEL you honey.  You have been working so hard on week and this is ALL NEW too.  So take a deep breathe.  
First, we are not trying to be PERFECT but just making PROGRESS-- so you get an A+ on that front.

Now,  weekends can be tough because we usually associate weekends with party time -- and that can include alcohol and other goodies (burgers/fries/pizza-that we may be REDUCING.  
BUT-- I am a big believer in BALANCE.  So I would suggest having your burger, maybe skipping the fries or having a few and a beer.   The key is not to have overdo and have 6 beers, a double bacon burger and large fries.   Does that make sense?  You get to indulge but in a mindful and balanced way.

Here are tips to get you through the WEEKEND!

1) Take a minute today to plan your weekend meals- yep, by now you are understanding that planning and prepping is the KEY. And it gets easier the more you do it.

2) Stock up on Kevita probiotic drinks or Kombucha. You can pour these into a wine or martini glass and enjoy your non-alcoholic drink along with everyone. You can add a lemon or lime wedge and drinking out of your martini glass will make you feel special.

3) Treat yourself to something special, that is non-food based. Sign up for yoga class :  ) , get a massage, mani-pedi, go on a hike, make a cup of tea and read a book, go see Bridget Jones' has a baby, take an Epsom salt bath, get a facial......

You get the gist, but do something special for yourself this weekend. You have been working so hard and you DESERVE IT!

4) Work on LOVING your BODY, RIGHT HERE, RIGHT NOW
I truly believe that the MIND is POWERFUL.

If you are not familiar with Kevita Drinks-- here is the link- www.kevitadrinks.com
Attached is a little inspiration for your day ahead.
xoxo,
Abby

inspiration-to-love-yourself

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Day 3 - Skittles and Rainbows

eat-the-rainbow

Day 3 - Holler Challenge buddies! Did y'all see Donald Trump Jr. call refugees SKITTLES this week? They were already my favorite candy but the response from Mars Inc. was perfect. Speaking of rainbows, Abby and other nutritionists will tell you that you've got to eat the rainbow when health is your goal. Although I have to agree with Mr. Darcy in Bridget Jones' Diary "there is an alarming lack of blue food." 

Another key to health and wellness is to cook. It is so easy to swing through a store or grab a quick bite from an eatery within walking distance of your house (they know me as Batman at East Side Deli to give you an idea of how often this is my life) instead of cooking a nutritious meal at home. However, I've found it's so much better to make dinner instead of grabbing dinner even though it requires a bit more work.

Thanks to the plethora of recipes from the Bliss Method, I was at the store last night filling up my cart with a rainbow of fruits and veggies. I stoked my OCD tendencies and arranged my purchases in ROY G BIV order when I got home. After that I was busy making salad for dinner, soup for dinner tonight and kale chips and crispy snack peas for snacks when those cravings hit!

Having healthy choices at the ready is key! 

 

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30 Day Revamp - Day 2

schoolyard-bounty-salad-portland

Hello Revamp buddies!

I slept like a boss last night thanks to Abby's 1 hour prior to bed blackout of screen time. (Apologies to all my late night scrabble buddies that I might neglect over the next few weeks!) Did some reading today on the sleep habits of people I respect and if you want to be successful and healthy, the key is sleep apparently!

Second day of the challenge and today's struggle is to not think I'm on a diet. I keep reminding myself that this is how I eat now. Definitely wanted a sandwich at lunch so enjoyed the Schoolyard Bounty Salad Special instead. The salad has potatoes on it that I am happy to report stuck with me all day because being hungry 2 seconds after you've just eaten is about as much fun as a hangnail. 


Besides being delicious, a portion of the sale of each of those salads will be donated to Schoolyard Farms to support their mission within the Portland community. Get in and grab one!

Next up, my first spin class at BurnCycle! (nervous face emoji)

Thanks everyone!

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