Oldie, but look damn goodie Sunday

In memoriam of genius Alexander McQueen:

http://damn-ilookgood.blogspot.com/2009/11/brass-knuckles.html

Week in Reveiw Feb 21 to 26, 2010

Anusara Yoga Back Bending Workshop with Noah Maze:
http://damn-ilookgood.blogspot.com/2010/02/noah-maze-yoga-workshop.html

Tangy Cottage Cheese with probiotic content: http://damn-ilookgood.blogspot.com/2010/02/nancys-organic-cottage-cheese.html

Interval timer for instense workouts: http://damn-ilookgood.blogspot.com/2010/02/gymboss-interval-timer.html

What happens if genetically modified alfalfa is approved: http://damn-ilookgood.blogspot.com/2010/02/roundup-ready-alfalfa.html

Jeans for fit, curvy gals: http://damn-ilookgood.blogspot.com/2010/02/pzi-jeans.html

PZI Jeans

Working out, doing yoga and eating right has mayjah benefits like looking and feeling damn good.

These activities can also lead to a tiny waist, a trim, flat stomach, curvy hips, a strong booty and powerful thighs. The combination of which - can make it difficult to find jeans that fit properly.

If a pair fits in the thighs, it likely gapes at the waist. Ummmm ... not attractive!

PZI jeans has come up with an entire line of denim geared toward women with curves in all the right places, what they like to term, "curve appeal!"

It's amazing to see a fashion line design FOR a woman's natural body shape, instead of women feeling inadequate and trying to tailor themselves to the latest fashions.

I haven't actually slithered into a pair of these yet, but I am really excited to try on a couple pairs!

You can see the whole collection and learn more about PZI here:
http://pzijeans.com/index.html

(image from pzijeans.com)

RoundUp Ready Alfalfa

Today's post is on a more serious note, as the subject of it definitely has implications to not only looking and feeling damn good, but to the environment and general health and wellness.

My local food co-op, Great Basin sent out a call to action that opened my eyes to some issues I had not been aware of.

The most alarming of which is the USDA's plan to approve RoundUp-Ready Alfalfa (RR) into the state of Nevada. Alfalfa is Nevada's #1 cash crop and the fourth most widely grown crop in the US.
This would be the first perennial crop approved for genetic modification and release.

RR Alfalfa is genetically engineered to be resistant to Glyphosate, an herbicide farmer's use against broad leaf and cereal weeds. (wikipedia http://en.wikipedia.org/wiki/Glyphosate)

So what's wrong with it?

According to http://ucanr.org/freepubs/docs/8153.pdf,"it is the primary feed for dairy production, and is commonly fed to beef, cattle, sheep and horses." Therefore RR Alfalfa will make it's way onto our plates.

Further, there is the risk that the RR Alfalfa will cross pollinate with organic crops, compromising their organic integrity.
Further ramifications include the future of more crops, ones that WE humans consume, becoming next on Monsanto's list to genetically modify.

I totally understand how genetically engineered crops help farmers do their job, but there has to be a better way without jeopardizing the food supply for those who want to eat organically grown, natural foods.

Learn more about both sides of the issue from these links:

Anti-RR: http://www.cornucopia.org/2010/02/action-alertgenetically-modified-alfalfa-threatens-organic-agriculture/

Pro- RR: http://www.roundupreadyalfalfa.com/

Visit the Great Basin Food Co-op here: http://www.greatbasinfood.coop/

(image from: istockphoto.com)

Gymboss Interval Timer

The Gymboss Interval Timer is a gadget I have no idea how I lived without for so long.

I found out about The Gymboss from Zuzana Light's great website: http://bodyrock.tv I purchased the timer by following the link provided on her website, as she is an affiliate. I have no connection to her or the Gymboss company - I just think this is a must have product, and for $19.99, a great value for the workout fanatic!

The timer is super useful for Zuzana's interval, often tabata style workouts that demand focus on what your body is doing, not on keeping track of the time. But, the timer complements any regime that includes repeating intervals of work and rest. The packaging also suggests, "Boxing/Martial Arts, Weightlifting, Running/Sprinting, Cardio, Crossfit and Kettlebells.
Additionally, the Gymboss can be used as a stop watch and count down timer.

The tiny unit is only about 2 inches by 1.5 inches, is lightweight and easily clips onto your clothing.

You set the timer for one or two intervals and for the desired number of rounds, press start and you have accurate perfectly timed intervals denoted by a pleasant beep or vibration.

No watch on the wrist to interfere with upper body work and no glancing up and down, sometimes impossibly during an intense interval workout.

You can find out more about the Gymboss and purchase one here:
http://www.gymboss.com/?src=IAP

(image from: gymboss.com)

Nancy's Organic Cottage Cheese

After the four hour yoga workshop on Saturday, I faced a 45 minute drive home with only an organic apple in my possession.

That wasn't gonna cut it.

I was starving and my muscles were screaming for protein.

I rolled into the local Truckee, CA natural foods store, New Moon Natural Foods.
http://newmoonnaturalfoods.com/

They were about to close, so the pickins were slim in their prepared foods case that usually has salads, raw food meals, veggie sushi, etc ...

I wandered over to their refrigerated cases and noticed a very convenient, single serving size package of Nancy's Organic Cottage Cheese.

I picked it out of the cooler and examined the label on the perfectly cute 8oz serving cup. You can view the details on the label above and see why I was impressed. This organic cottage cheese is a stellar way to get post workout protein.

Plus, a serving is really only 1/2 cup, so each "single" serving container gives you two shots of high quality, mostly slow absorbing casein protein.

$1.89 bought me my fix. Not bad for a whole food protein source when you consider the price of a serving of protein powder - which is highly processed no matter how you try to spin it!

I cracked open the container and discovered the thickest, creamiest, tangiest, tastiest cottage cheese I've ever devoured. The tangy taste comes from Nancy's old fashioned culturing process which loads this cottage cheese with probiotics! BONUS!!

I was full after half the container and satiated well past my 45 minute ride home.

Nancy's also makes an entire line of cultured soy and dairy products.

You can find a retailer of Nancy's products here: http://nancysyogurt.com

(image from: nancysyogurt.com)

Noah Maze Yoga Workshop

I took an "active rest day" in the most literal sense of the phrase on Saturday in Truckee, CA at an Anusara Back Bending Workshop presented by Noah Maze at Tahoe Yoga.

The four hour workshop was part of an immersion being presented by Noah to about thirty area yogis who packed into the intimate studio.

The workshop began with Noah playing the harmonium - a sort of Indian version of the accordian, chating OM three times followed by the Anusara invocation three times. Basking in the sound of thirty voices singing words I am not familiar with - as I am not a regular Anusara practitioner, it really struck me at that moment how closely knit the Anusara community is. There was a feeling of familiarity and comfort between these yogis that was absolutely lovely to observe and be a part of.

Noah then spoke for about a half an hour about "kleshas" and "lakshmis" as they appear in Patanjali's Yoga Sutra and in the Tantra.

I am going to briefly summarize what he so eloquetly discusssed: He explained kleshas as "afflictions/stains and/or the absence of something that should be there" on the character. "Lakshmi" are "beautiful, auspicious, helpful traits." He related the two by inviting us to turn our kleshas into lakshmi. The idea of turning our liabilities into our strengths completely resonated with me.

We then put this lecture into our bodies ... for the next three and a half hours. No FOOLIN'!! There were no breaks ... just three and half hours of thick, focused yoga practice.

We began with a slow, standing series to warm up the body for the forecoming backbends.
Noah is a gentle, yet precise technician with the way he presents anatomy, making yogis able to adjust themselves with his specific cueing. He uses much Anusara verbage like, "inner spiral," "outter spiral," but he puts his own spin on the language and demonstartes with such anatomical clarity in his own body that it makes the words translate extremely clearly.

We moved on to just about every backbend imaginable from an early focus on Bhujangasana (cobra,) to Ardha Bhekasana (half frog,) to Setu Bandha Sarvangasana (bridge) and Urdhva Dhanurasana (wheel.) We then took a moment to work laying supine with a block on it's wide side placed under the shoulder blades and on the tall edge between the shoulder blades while working the arms over the head for an almost restorative, heart opening, relaxing back bend.

A huge lightbulb went off for me in this workshop during Noah's instruction of wheel. He was very specific about plugging the arm bones back and opening the upper chest which created more room in my upper body than I have ever experienced in back bending.

Then the real meat of the workshop came ... working Two legged inverted staff pose (Dwi Pada Viparita Dandasana,) by itself then transitioning into headstand and the inverse - head stand into Dwi Pada Viparita Dandasana. Intense.

Continuing with dissecting Vrschikasana(Scorpion Pose,) using the wall and a chair to walk the legs over.

Culminating with Lord of the Dance Pose (Natarajasana)we played with opening both shoulders with a strap and without.

Thouroughly "cooked" as Noah (a former pastry chef) likes to liken a yummy, deep practice, he concluded the workshop with seated postures than included forward bends (paschimottana,) twists, wide leg forward bends and twists and finally a deep shavasana (corpse pose) during which Noah once again played his harmonium.

The chest holds quite a lot of emotion and therefore backbending practices can release pent up feelings. I actually found myself a bit agitated afterwards, but in a good way, like something had been released and stirred within me.

I expected to wake up on Sunday morning sore in unlikely places, but Noah's instruction was so spot on, I experienced no residual discomfort at all (at least upon writing this), just a refreshed, energized more open body. The "agitation" I experienced had totally disappated and left behind a more open, newly sculpted upper body that I will continue to cultivate.

Learn more about Noah Maze here: http://www.noahmazeyoga.com/

And be sure to visit Tahoe Yoga: http://tahoeyoga.com/

(image from: istockphoto.com)

Oldie, but look damn goodie Sunday

A reminder that exercise is not a free ticket to raid the all you can eat buffet:
http://damn-ilookgood.blogspot.com/2009/11/exercise-and-weight-loss.html

Week in Review Feb 15 to 19, 2010

Watch the pages of Yoga Journal come to life: http://damn-ilookgood.blogspot.com/2010/02/yoga-journal-live-mag.html

Smashbox Beauty Breakthroughs include waterproof powder eyeshadow: http://damn-ilookgood.blogspot.com/2010/02/smashbox-beauty-breakthroughs.html

Dayuuummm Christina Hendricks looks good: http://damn-ilookgood.blogspot.com/2010/02/damn-she-looks-good-christina-hendricks.html

Curb your creamy craving with a healthy dressing recipe: http://damn-ilookgood.blogspot.com/2010/02/unranch-dressing.html

Bootylicious layering pieces: http://damn-ilookgood.blogspot.com/2010/02/mesheeky.html

MeSheeky

"Damn ... those booties look good wearing MeSheeky!!"

That is the precise thought that has rolled through my nut-tastic head every time I've glanced at the adorable MeSheeky ads.

You've seen 'em ... in your yoga and fitness magazines for the past couple of months.
Cheeky "sheeky" ads for a darling and useful product.

MeSheeky makes very clever studio to street wear in the form of hip hugging skirts you throw on over your yoga/workout pants.

Who hasn't wished for these when exiting a vigorous vinyasa class with a sweaty crotch as a souvenir?

MeSheeky is the BRAZILLLIANT brain child of acclaimed yoga teacher Sarah Tomson Beyer. (Billed as Chief Executive Sheekynista on the website - how much do we love her?)
I feel a trend coming, folks ... good bye leggings and Uggs ... hello MeSheeky!

Be sure to browse their selection of chic, hip, sexy layering pieces here:
http://mesheeky.com

UnRanch Dressing

Tonight was "Garbage Salad" night for dinner at my house.

We basically chop up a couple heads of organic romaine lettuce, whatever veggies are in the crisper or on the counter and then wield our knives on all of the leftovers in the fridge. Delish.

Everytime we have this salad, I watch my man drench his in good 'ol Hidden Valley Ranch Dressing.

Well, that stuff isn't being squeezed anywhere near my salad.

But, tonight I was craving the rich, creamy consistency ranch dressing offers.

So ... I created my own! It was so good ... mah boyeeeeeee even topped his garbage salad with MY version! VICTORY!!

Here is the recipe:

4 heaping tbsp lowfat cottage cheese
2 heaping tbsp greek yogurt
4 tbsp lowfat milk
1.5 tbsp apple cider vinegar
2 tbsp raw pepitas
1 tbsp Bragg's Liquid Aminos
1/2 tsp garlic powder
pepper to taste

Put all ingredients into a blender. Blend and serve. May store leftovers - if there are any in the fridge.

Damn She Looks Good - Christina Hendricks

All this "fat" talk about Christina Hendricks is complete insanity.

Take a gander at this gorgeous woman, seemingly the ultimate expression of a woman's body.

If only all American women would embrace the feminine curves of their bodies instead of trying to diet them away.

If you work out and eat healthy and this is the result, CELEBRATE it!!

I think this pic says it all ... this lady looks damn good.


(image from: newyorkmag.com)

Smashbox Beauty Breakthroughs

Smashbox is a cosmetic line that continues to innovate, collection after collection.

Their Master's Class Vol.6 Beauty Breakthroughs Collection is no exception.

Smashbox was generous enough to send me this kit at my request after I got an email from Sephora announcing it's release.

Retailing for just $59 exclusively at Sephora (http://www.sephora.com/browse/product.jhtml?id=P253312&categoryId=C10905), the kit is filled with six full size products valued at $175. That's a whole lotta loot for a great price!!

The kit includes:
1- Waterproof Eye Shadow Palette in gorgeous, shimmery neutrals
1 - Brow Wax Pencil - a pencil version of Brow Tech Wax (YAY)
1 - Lash Detailer Mascara - a tiny bent brush to get at the most stealth lashes
1- Poured Photo Op - a pot version of Photo Op Under Eye Brightener
1- Cheek Stain - a sheer berry tint in a unique roll up applicator
1 - O-Gloss Shimmer - a shimmering pink version of the intuitive lip gloss that adjusts to the perfect shade for your skin.

While everything included in this kit is a phenomenal product worthy of the Smashbox name, the standouts for me are the Poured Photo Op, The Waterproof Eye Shadow Palette and the Brow Wax Pencil.

As you know, this blog is for fitnessistas ... workout fiends who love glamour! Finding sweatproof cosmetics is big for this demographic! The three products mentioned above are superstars for gals who like to look damn good while they sweat.

The Poured Photo Op is a stunning, creamy shimmer that can be applied around the eyes and brow bone for instant glow. If this is all you slap on with your fingertips before heading out the door to the gym or your yoga class, you'll be sure to look rested and bright. Poured Photo Op can also be used under concealer or as an eye shadow primer.

Which brings us to the BRILLIANT Waterproof Eye Shadow Palette. Waterproof, powder shadow?? FINALLY!!! The shimmery shadows glide on, blend flawlessly and stay put through moisture laden activity! The smoky eye will now be making appearances on stair masters throughout the nation!

Finally, the Brow Wax Pencil is a more user friendly version of the hugely popular Brow Tech Wax. For those of us who fill in, or draw on our brows, a quick swipe of this pencil guarantees that color ain't goin' nowhere! LOVE, LOVE, LOVE!!

Purchase Smashbox's Master's Class Vol. 6 Beauty Breakthroughs here:
http://www.sephora.com/browse/product.jhtml?id=P253312&categoryId=C10905

(picture from: sephora.com)

Yoga Journal Live Mag

Have you ever opened your glossy edition of Yoga Journal Magazine and contemplated the the editorials of seemingly impossible poses?
I know you've stared at the beautiful images and not had the patience to read through the endless accompanying text to learn how to perform the sequences.
Let's face it, many of us are visual learners when it comes to physical activity.
Yoga Journal Magazine has finally addressed this with their new Live Mag feature on their website.
The Live Mag tool allows readers to access video versions of each story on their website.
For example March 2010 master class on Parivrttaikapada Sirsasana (Revolved Split-Legged Headstand) is available in video format online.
The 18:38 video visually and auditorally explains each asana progression to achieve this advanced pose.
It's like getting a private session from Yoga Journal's master teachers.
Click here to experience Live Mag:
http://www.yogajournal.com/livemag/

Oldie Sunday - yogurt

Since this week's post included an Ayurvedic Cleansing Carrot recipe garnished with yogurt ... here is a reminder of the virtues of this superfood:
http://damn-ilookgood.blogspot.com/2009/12/yogurt.html

Week in Review Feb 8 to 12, 2010

Coral and Pink for Spring: http://damn-ilookgood.blogspot.com/2010/02/mac-spring-make-up-forecast_08.html

Workout Motivation: http://damn-ilookgood.blogspot.com/2010/02/workout-motivation-strategy.html

Pure Yoga NYC: http://damn-ilookgood.blogspot.com/2010/02/pure-yoga-nyc.html

Ayurvedic Cleansing Carrot Recipe: http://damn-ilookgood.blogspot.com/2010/02/cleansing-carrot-recipe.html

Concious, affordable Yoga Wear: http://damn-ilookgood.blogspot.com/2010/02/our-love-yoga-wear.html

Our Love Yoga Wear

Our Love Yoga has filled a much needed void in the yoga wear market - affordable, hip, well made clothes to rock during yoga practice.

I love the look, feel and durability of $100 yoga pants ... but, $100 yoga pants?? Come on?? Doesn't that somehow conflict with one of the eight limbs of yoga??

Our Love Yoga has created a line to fill that void. The line is touted as "accessible & practical, where most of the line can be thrown in the wash and the dryer and all of the items have refreshingly low price points."

That got my attention!! Plus $1.08 of every Our Love purchase from the Y Catalog ( http://www.theycatalog.com/category-s/404.htm)is donated to The Challenged Athletes Foundation. Now that sounds like yoga to me!

The line consists of pants and tops made from comfy fabrics and embellished with cool yoga themed prints.

I especially like the Budha Zen Capri ($47.00) and the Ganesh Super Soft Sweatshirt($34.00) pictured above.

See the entire line here: http://www.ourloveyoga.com/

Cleansing Carrot Recipe

My Ayurvedic Counselor and Chef Extraordinaire, Shanalee Gallagher has struck again with an amazingly delicious recipe!

To contact Shanalee, email her at: Click to Email

Prepare this Cleansing Carrot dish to enjoy as a main or side dish anytime for a delicious, healthy meal!

Cleansing Carrots:

1 sm onion - chopped
20 - carrots, sliced long way in half and half again
3 cloves garlic chopped fine
1 large ginger root 1/2 grated/sliced
6 cups water
1 tbsp plus 4 tbsp miso paste
1 tbsp pure maple syrup
Pepper to taste
Splash olive oil
Plain Greek yogurt

1. Sauté onions, olive oil and 1 tbsp miso paste until clear (15-20 min)

2. Add carrots, water, 4 more tblsp miso paste, and maple syrup

3. Boil until carrots are soft and use a hand masher to mash while boiling until chunky puree consistency is achieved.

4. Serve and top with 2tbsp of plain greek yogurt

(image from: istockphoto.com)

Pure Yoga NYC

I love to try new classes when I travel.

It's a departure from my usual, regimented ashtanga practice and always reinvigorates my practice.

While in NYC, I enjoyed several classes at Pure Yoga.

The service at this swanky studio is unmatched. Pure offers a one week pass for $70 - a bargain in my opinion, especially if you practice all seven days of the week, making each class $10.

I feel so lucky to have stumbled upon Scott Harig's classes right at the start of my week. I noticed a led Ashtanga class on Friday morning and wanted to take advantage of this, since traditionally on Fridays in Mysore, India - everyone does led primary series.

The class was full of friendly, chatty yogis ready to rock the primary series.

Scott came in, with no pretentious airs, just a calm, open hearted, friendly energy.

He led the class gently through the challenging series, adjusting and assisting students without missing a beat.

I was completely blown away by Scott's intuitive adjustments, warmth and knowledge of ways for his students to achieve their ultimate expression of each pose, while simultaneously respecting the boundries of everyone's bodies.

I immediately trusted Scott and rightly so. He took me farther and taught me more in one single class than I have learned in a quite a while. I am so grateful for the experience of his class.

After class, one of his lovely students urged me to go to Scott's vinyasa classes!

Thank you Jane ... what an EPIC vinyasa series Scott teaches!!

I took two of Scott's vinyasa classes and they did not disappoint. This was by far the most challenging 90 minutes I have ever yoga-ed!!

Set to an eclectic mix of tunes, Scott's gift for teaching flowing, creative sequences was in full effect. Once again, he demonstrated his ability to instruct students individually while inspiring the class to stay strong through each pose.

To learn more about Scott Harig click here: http://intouchyoga.com

I also ventured to their 8am Hot Ki-Yoga class on a freezing cold Saturday morning.

Yes ... this was Ki-Yoga with the addition of heat. Pure has a heated studio that they conduct many styles of yoga class in. The led Ashtanga class was also taught in the heated room. Needless to say ... the sweat poured.

Created and taught by Isauro Fernandez, Ki-Yoga fuses martial arts and vinyasa yoga. Ki is defined as "life force" and the word yoga means "union." According to the Ki-Yoga website (http://ki-yoga.com/,) the combination of the two helps to " tap into the unlimited source of energy that is available to all of us."


Pure furnishes special mats in the hot yoga studio, to prevent the inevitable slip and slide. I truly appreciated this as a traveler and someone who is basically fused to my Manduka by the soles of my feet. But, as experienced practitioners know, even the Rolls Royce of yoga mats doesn't cut it with the addition of an external heat source.

The class was packed with New York Yogis ready to sweat and engage their Ki.

Thunderous, powerful music filled the studio as Isauro led the class through a flowing series of postures injected with hints of martial arts breathing techniques, hand positions and forms.

The 75 minute class was a fun challenge and ended in the darkened studio with a deep shavasana.

Learn more about Ki-Yoga here: www.ki-yoga.com

Check out Pure Yoga in NYC and Asia: www.pureyoga.com

(image from: ki-yoga.com)

Workout Motivation Strategy

It's February ... really it is ... we're in the second week already!

The cold, dark winter is going to continue for another six weeks according to that darn groundhog, so now is the time to stay motivated and getting workouts in!

Here is a strategy to stay on track and keep your butt in line (and tight and toned.)

1. Set out your gym/workout clothes the night before. Put your shoes (if your activity requires them) right next to the bed.

2. Tell yourself before you turn out the light that you are going to jump out of bed the moment the alarm rings, suit up, have your coffee and pre-workout meal (if you eat one) and get rockin.'

3. As you close your eyes, envision yourself performing the fitness activity at it's most ideal highest level. So, if you do yoga in the morning, see yourself in the perfect "Yoga Journal" poses, flexible and strong, able to do any pose. If you run on the treadmill, see yourself in a body conscious workout outfit, running like a gazelle. If you lift, envision yourself in your sweetest sweats, lean and ripped getting the workout of your life. If you do DVD's, visualize yourself in the DVD's performing the exercises just like the instructor.

4. When the alarm rings in the morning ... FOLLOW THROUGH.
Get out of bed, get dressed, fuel up and go!

5. Enlist a buddy if necessary and keep workin' on your fitness all through February.

(image from: dreamstime.com)

MAC Spring Make Up Forecast

My inbox received not one ... but two emails from MAC Cosmetics predicting a Spring Color Forecast of pinks and corals.

A pink Spring prediction seems, well ... pretty obvious with Easter and all, but I am down with this Coral thing! Coral has been slowly creeping onto the make up scene ... mostly appearing as a sheer stain on the lips.

I'm dying over the Malibu Peach Nail Lacquer. Bright, vivid coral - it would look amazing on shorter, manicured hands adorned with turquoise jewelery for contrast.

As you can see from the image above, MAC is serious about coral for Spring. I have to admit ... I even dig the hair!

MAC's Spring Collection can be seen here: http://maccosmetics.com

(image from: maccosmetics.com)

Oldie, but look damn goodie Sunday

Smell great ... naturally: http://damn-ilookgood.blogspot.com/2009/12/natural-deoderant-option.html

Week in Review Feb 1 to 5, 2010

Elements of looking and feeling damn good: http://damn-ilookgood.blogspot.com/2010/02/elements-of-looking-damn-good.html


Adjust your attitude to look and feel damn good: http://damn-ilookgood.blogspot.com/2010/02/attitude.html

Exercise to look and feel damn good: http://damn-ilookgood.blogspot.com/2010/02/exercise.html

You REALLY are what you eat: http://damn-ilookgood.blogspot.com/2010/02/nutrition.html

Assemble your total package to look and feel damn good: http://damn-ilookgood.blogspot.com/2010/02/total-package.html

The Total Package

The final element of looking and feeling damn good is how you present the total package.

This is the fun stuff!

Make up, hair, clothing, your skin ... these are all components that you manipulate to express yourself.

The choices you make communicate how you want to be percieved by others and how you feel about yourself.

Whether you choose to be conservative and subdued or wild and over the top, your total package is up to you. Work with what you've been given and maximize your potenitial.

Learn what cut of clothing works for your body type, get a hairstyle that flatters your bone structure and choose make up that makes your features pop! Keep you skin clear and glowing and you are on your way to The Total Package!

Try products mentioned on this blog, read and research proper nutrition and engage in physical activity each day.

No matter how you choose to color in (or outside) the lines of your image, remember that ultimately the inner work you have done through your attitude, exercise program and nutrition will shine through.

Nutrition

We most definitely are what we eat.

The food we consume becomes a part of who we are at our very deepest, cellular level.

Be sure to consciously consume and choose your food wisely.

Don't deny yourself any particular food you are craving, but be sure to enjoy a sensible portion. Tell yourself that the food you eat nourishes your body, fuels your daily activities and turns into lean, strong muscle!

This ties into attitude, as the attitude you have toward your meals affects your relationship with food.

Have a postive, loving relationship with the fuel you consume. Be more conscious about how and what you eat and watch the effect it has on looking and feeling damn good.

Eat what you want, making sure to consume mostly fruits, vegetables, whole grains, lean proteins and good fats. A sprinkling of treats keeps our cravings satiated and our hearts happy!

Educate yourself about healthy foods and learn to prepare meals that nourish your body and soul.

Food can affect your daily wellbeing, long term health, and outter beauty, so it is not something to neglect.

Start by keeping a detailed journal of what you eat and drink each day. As you educate yourself, see how your diet stacks up.

A great way to start adjusting your diet is by adding foods in instead of taking foods away.

Fruits and veggies are great ones to make sure are each meal and snack.

Here are some wonderful books to get aquainted with:
The Eat Clean Diet by Tosca Reno
In Defense of Food by Michael Pollan
The F Factor Diet by Tanya Zuckerbrot

(photo from: istockimage.com)

Exercise

A healthy, fit body translates directly into looking and feeling damn good!

Breath and movement are essential to the body's proper function, maintenence of health and essential to sculpt strong, flexible muscle.

Be sure to include well rounded, varied modalities of exercise to keep your body from adjusting to the exercise routine you practice.

Include elements for strength, cardio vascular fitness and flexibility.

If you only have a short period of time to work out each day, say twenty minutes ... be sure to rotate your choice of exercise each day. If you have more extended period of time, up to one hour, be sure to mix modalties within each workout.

It is important that your body be constantly surprised with the challenges you present it with. This keeps your brain interested and your muscles constantly adapting to new activities.

Here is a great 30 minute mixed modality workout to try:

5 min warm up: Standing knees into chest, jog in place, high knees, butt kicks, side lunges and squats

10 min strength: Do the following exercises back to back as a circuit for 10 minutes
Body weight squats 20 reps
Push Ups (regular) 15 reps
Bridgeing - (hip lifts - alternate single legs for more difficulty)
Push Ups (close grip)- 10 reps
Side plank lifts - 15 each side (lifting and lowering hip to ground)
5 min cardio: Jump rope, jog in place with high knees and butt kicks, or jacks for 5 minutes no rest

5 min yoga: Practice Ashtanga Sun Salute A for five minutes without stopping
Click here to see it: http://www.youtube.com/watch?v=9P5PSqmnu88

5 min stretch: Stretch your whole body from head to toe. Hold each stretch for at least 30 seconds

Attitude

Looking damn good originates with your attitude.

Your attitude gears how you perceive yourself, and how others perceive you. You are the manifestation of your thoughts. You are how you think.

Have a beautiful attitude and look beautiful. Have an energetic attitude and be energetic. Have a fierce attitude and be fierce.

Do not sabotage all the hard work you do to look and feel damn good with a negative attitude.

Shift your cognition to positive, bright, light filled thoughts and watch yourself transform.

Go through this checklist and be sure your attitude is in gear regarding:

1. self worth
2. self esteem
3. body image
4. family, relationships and friends
5. professional life

A great exercise to practice several times a day is to develop a positive self mantra that you repeat during focused times. Repeating postive thoughts can instantly shift your outlook from sour to sunny. They are also great for manifesting your deepest desires. I like to repeat mine during the shower, quiet moments at work, during the end of my yoga practice, during long cardio intervals and before bed.
An example of this type of "attitude mantra" would be:
"I am extremely worthy. I love myself. I love my body and how it functions for me. I send loving kindness to my friends, family and loved ones."

So shift your inner attitude and watch the outter elements follow.

Elements of Looking Damn Good

For those of you who haven't caught on, "looking damn good" is about creating a pumped up self esteem through taking care of yourself. If you create a postive self image with radiating positive energy through taking time to nurture yourself, I guarantee you are going to not only LOOK damn good, but feel damn amazing as well!

This week will focus on the elements of "looking damn good:"
1. Attitude
2. Exercise
3. Nutrition
4. The total package

Please read along and send me your thoughts on what it takes to "look damn good."