Tag Archives: wellness

Post Cleanse: Wrap-up

After following our trainer, Lindsea, on her 3 day cleanse experience we wanted to check back in with her and get her thoughts post CAN CAN Cleanse.

“It’s an amazing feeling to accomplish three days of a cleanse. During the three days I felt challenged and was constantly reminded of what I was putting into my body. As a result I am more aware of what I am eating and have learned how to incorporate more juice into my diet. Overall, I really enjoyed the experience and thought the CAN CAN Cleanse was very well organized and really enjoyed all the tasty juices/soups. Thank you CAN CAN Cleanse for helping me feel lighter, brighter and most importantly empowered! I can tell you this will not be my last CAN CAN Cleanse and will definitely be ready for my next one soon.”

Finding the Right Cleanse for Your Body: Day One

It’s that time of year to renew and rejuvenate our bodies as we move from summer to the fall. After evaluating the different cleanses, CYS trainer, Lindsea Swisher decided to try the CAN CAN CAN Cleanse and report back to our bloggers. Lindsea chose this specific cleanse because they are a local SF company and we are a huge advocate of supporting local businesses. We found that the cleanse was the most approachable, especially since they provide a pre-cleanse warm up with instructions to help prepare your body for juice consumption. Lindsea is anticipating a challenge, but is keeping her eye on the prize of feeling more rejuvenating from the inside out! “It’s inspiring to set out on a new health track and know that in 3 days I will be on my way to optimum health!”, Lindsea explained.  Come along on the 3 day journey as we share our experience throughout the cleanse.

Cost: $185 for the 3-day cleanse

Number of Juices Per Day: 8

Based In: San Francisco 

3 Day Seasonal Juice Cleanse!

Are you ready for a better and happy self?

Yoga for Runners with Lacey Calvert

Check out California Yoga Sport‘s latest Webisode on Yoga For Runners!

After long or spring training runs the body needs to strrreeeetch out. The above video walks you through trainer, Lacey Calvert’s, yoga demonstrations & posture suggestions to relieve pain & tension in overused running muscles. Yoga is a great way to help reduce the after run burn you experience, stretch out tense muscle groups, and will definitely add balance to your heavy cardio regimen.

Find out more how Yoga can help your running in this Runner’s World Article, Running and Yoga go Hand-in-Hand.

Want to see more?! Subscribe to calyogasport’s youtube channel.

Also, be sure to tell us what videos you’d like to see more of to help with your athletic training needs! Triathlete, cyclist, surfer, snowboarder… you name it & we’ll be sure to give you some fool proof yoga plans to help balance your body out!

Friday’s Top 10 List #TGIF

Friday’s Top 10 List of things to check out, read up on, or cook!

1. 5 Ways to Eat Healthier via Elephant Journal – 1. Learn to Cook, 2. Shop More, Buy Less…find out the rest here!!

2. Photo of the Day, Week, Month, … hell, Year!!! Photo of the Day

3. Recipe to Try! Crispy Brussel Sprouts with Garlic Aoili via Anna Costa Food blog

4. Must watch video of the week. It’s not Fitness, It’s Life. #Stunning

5. Zucchini Chip recipe! YUM!!!

6. Newest eco conscious home decor item to add to your humble abode, Green Terrariums! Check out on the Wit & Whistle on how to make your own!

7. Best way to kill time. Follow us on Pinterest!!!

8. Must purchase work out top! Try out Oakley Women’s Line the Extend Top & enjoy its antibacterial, moisture wicking, & quick dry fabric! Product tested in SUP, Running, & Yoga conditions!

Oakley Women's Extend Top

9. Recommended Reads: The Alchemist, Steve Jobs, Light On Yoga. Best way to spend a rainy day or in San Francisco’s case a whole week!.. reading a book with a cup of Black Tea-remember it helps fight off colds!

10. Enter the Perform Beautifully Contest to become the next Oakley Women Ambassador!!!!

Have a happy healthy weekend!!!

Grocery Shopping: A Peak Inside CA YogaSport’s Kitchen Cabinets

Grocery Shopping with California Yoga Sport

Getting a solid 8 hours of sleep. Pushing your fitness limits & hitting thresholds. Dynamic training schedules. Stretching. Resting. Listening to your body. These are all important factors when training as an performance athlete, however one major part of this balanced equation is nutrition. Unless you have the unique luxury of working solely as a sponsored performance athlete, you most likely run into the dilemma of maintaining a consistent & balanced diet amidst a chaotic work schedule. Whether instructing 4 back-to-back heated core power yoga classes in one day or sitting at a desk from 9-5, it can be a challenge to maintain that athletic mindset when it comes to diet & nutrition even in the workplace. Which leads us to the question.. What are the must-have grocery tips & items for athletes?

That question is not so easy after all. We each have very different tastes in foods & snacks that keep us powered through the day, but we definitely know what works for us! Therefore we decided to take a peak into our own kitchen cupboards to discover what items in our pantry are absolutely necessary for our performance & training. Check out below what we cook up & use daily to keep our bodies fueled!

 

 

CYS Tips to Grocery Shopping for Performance

CYS Shopping Cart

1. Stock & buy only what you need for up to 3 days at home. Loading up on fresh healthy fruits and vegetables isn’t just altruistic, it truly does make a difference to your cooking palate & encourages you to eat seasonally! Grab just a few of everything so you don’t waste food if it spoils. Be sure to avoid overly processed foods or any items with preservatives.

2. Keep it colorful. As pictured above in our shopping cart we have a range of colors. Keeping your dishes colorful will ensure that you are getting a mix of many vitamins & minerals which helps your meals stay nutritionally dense. Kale, avocado, bell peppers, and eggplant usually help knock out some of the Roy G. Biv rainbow we were going for.

3. Bring one reusable grocery bag. Keep it eco friendly & bring your own grocery bags. Another plus to this tactic is if you only bring one bag it will help limit your purchases to fewer items. This will encourage you to frequent your grocer more often & will empower you to avoid those bulk & unnecessary purchases of processed or overly packaged foods.

CYS Kitchen Cupboard

4. Purchase raw & unprocessed foods. Raw nuts, raw unblanched organic almond or peanut butter, Lara bars, and dried fruit are some of our must haves at the store. The whole ‘Rawvolution‘ has some pretty big takeaways as far as diet & nutrition are concerned for athletes & non-athletes alike. In a society full of quick & easy goods prepackaged to our liking the more processed a product has become the less nutrients it contains. Going back to our ancient ways of eating raw food allows our digestive system to naturally process & gain the most from those items such as nuts & vegetables.

5. Add Wheat Grass Drink Powder to the shopping list. This powder is vegan, gluten free, & raw. No excuses not to add this powder into your morning smoothies. Wheat Grass powder provides a natural balanced source of phytonutrients and carotenoids, 2x more dietary fiber than an 8 gram serving of oat bran, 2x more iron than a 30 gram serving of fresh spinach, and an excellent source of folic acid, beta carotene and vitamin C. So much good stuff wrapped up in a powder that can be virtually added to any juice, smoothie, or recipe you choose.

6. Pick up some Apple Cider Vinegar. If our fellow yoga extraordinaire, Kathryn Budig, swears by it and we do too than we had to add it to our list. If your sweet tooth craving is coming on post dinner grab a spoonful of this to help curb the urge for reaching for something sweet. After pounding this stuff it will help to stabilize your blood sugar levels & has also proven benefits to  help with allergies, flu, diabetes, heartburn & high cholesterol.

7. Maca Root. Don’t ask questions, just know that this Incan root will soon be replacing your morning cup of coffee & is the ultimate CYS secret superfood!

Happy Grocery Shopping!

We hope that you find these tips helpful! Feel free to send us your personal favorite grocery items that fuel your body! Always room to add more to this list above!

Homemade Snack Foods: CYS Granola Bar Recipe

Ever have that craving for a quick snack …but not just any snack.. You desire something so fresh, pure, & organic that you were able to make it in your very own kitchen from scratch?! Yes..just like Mom used to do.

After the Yoga Journal Conference this past weekend, while amidst a 4 class series with only 30-minute breaks in between sessions it was tough to keep up with our bodies hunger and we only had access to quick fixes like Luna Bars. Therefore as Monday rolled around, to get back on track we were determine to seek out an alternative recipe that worked for our taste buds, schedules & lifestyle when it came to a quick snack bar. We figured if we can find a way to put a little extra effort & TLC into the things we eat on-the-go that snack foods didn’t need to be such a processed & packaged product. Say goodbye to overly processed snack foods after you try this recipe below. A definite new California Yoga Sport favorite!

CYS Homemade Granola Bars

CYS Homemade Granola Bars

What You’ll Need:

Nonstick cooking spray

1 cup roasted soy nuts

1/2 cup raw pumpkin seeds

1/4 hemp seeds (CYS fav!!!)

1/4 chia seeds

1 1/2 cups quick-cooking oats

1/2 cup nonfat dry milk

1/3 cup brown sugar

1/2 tsp salt

1 tsp cinnamon

1 large egg, beaten

1 1/2 cups plain nonfat Greek yogurt

1 tbsp orange zest

1 cup dried tart cherries, roughly chopped or raisins

*Option to add raw dark chocolate chips for that sweet tooth craving.. or for the ultimate healthy alternative make sure its organic dark chocolate with at least 60% raw cacao if we want to get specific 😉

*Feel free to add or substitute any of your favorite nuts to suit your personal tastes!

Steps To Prep:

1. Preheat oven to 350 degrees. Coat a 13″x9″ baking pan with nonstick spray.

2. In a food processor, pulse soy nuts, pumpkin seeds, chia seeds, & hemp seeds until roughly chopped, about 30 seconds.

3. In a large mixing bowl, combine chopped nut mixture, oats, dry milk, brown sugar, salt,  & cinnamon.

4.In a small bowl, whisk together egg, yogurt, & orange zest.

5. Pour wet mixture into large bowl containing dry ingredients. Add cherries or raisins. Mix well until all ingredients are combined. Pour into prepared baking dish & smooth with knife until batter is evenly distributed.

6. Bake for 25 minutes. Do a crossfit challenge 😉 or meditate. Remove from oven & allow to cool completely before cutting into 15 equal-size (3″x2″) bars. Per bar its approx. 170 cals packed with loads of protein & fiber! Be sure to wrap the bars individually in saran wrap for on-the-go convenience. Enjoy!

CYS Homemade Granola Bars

Have any recipes of your own for quick & easy ways to eat healthy in rush?! Please share & contact us by commenting below or email us here!

Yoga Journal Conference San Francisco 2012 In Review

Four days. 12+ hours of yoga. Over 2,000 yogis from all over the world. And one unforgettable weekend at the Yoga Journal Conference 2012 hosted at the Hyatt Regency in San Francisco, California. As our bodies continue to recover from the yogic bliss that we enjoyed this weekend we can’t help but celebrate the amazing things we learned throughout all of the wonderful workshops & reflect on the amazing experiences from the conference. Enjoy our journey through the weekend as we dug deep into our hips, uncoiled our spines, & expanded our energy centers in new exciting directions!

CYS Highlights from the YJ Conference:

Morning Meditation with Kate Holcombe , President & Founder of the Healing Yoga Foundation.

Your intention & attention need to be sincere.

Through friendliness, strength & power comes.

The Edge of Playfulness instructed by Baron Baptiste

Watch Lacey Calvert on  stage with Baron Baptiste demonstrating a full wheel to camel pose transition! Great work Lacey!

Author of the NY Times Best Seller, The Four Desires, Rod Stryker lectures on discovering your true Dharma.

Yoga is a means to elevate our sensitivity and awareness of our dharmic code, our one true purpose.

The ultimate question everyone asks themselves: What’s Next?

Thank you Yoga Journal for an amazing conference & weekend full of light, yoga, & love!

New Years Resolution Eating Habits: 5 Tips & 3 Great Recipes to Create A Fresh Start

Feeling like that New Years Resolution to eat better, fresher, & healthier in 2012 is a bit overwhelming? Have no fear.. a few simple recipes is all you need to get started. First, not without some California Yoga Sport tips on how to get those healthy eating habits to stick!

Tips to Creating a Healthy Eating Habit:

1. Keep it simple. For instance.. Eat when you’re hungry… Don’t try to make anything too fancy – the more raw, organic, & basic ingredients you use the better! …The less complicated you make the foods you eat the easier it will be to keep up with incorporating those foods in your daily diet.

2. Rotate the same 5 meals for a whole week. It sounds boring for your tastebuds, but the less focus you put on the rich & different foods you crave the more likely you will eat to fuel your body. Plus your digestive system appreciates the regularity & predictability of the food intake – less stress on the tummy!

3. Prep your food for the week. If you are a busy athlete & working adult its tough to make the time for healthier on-the-go food selections & may force you to either sacrifice quality nutritionally balanced foods for quick bites at odd hours. By cutting up vegetables or fruit & having them stored in large tupperware or individually packaged reusable cups is an easy alternative to always have the healthy option at your finger tips. Make it a habit on Sunday & Wednesday nights to grab fresh fruits at your local market & prep for the days ahead.

4. Avoid looking at the clock for meal times. Eat when you get hungry as mentioned in point #1. This is important because your body knows best & with the social protocol to eat breakfast at 8, lunch at noon, dinner at 6, late night snack at 9… You feel the pressure to follow everyone else’s habits. Break it off! Be sure to listen to your body & stomach to become in tune with what it needs. Majority of the time you aren’t really even hungry, you are just dehydrated! … which brings us to point #5.

5. Drink lots of water. No joke. You’ve heard this a million times. So choose to listen this time around. Hydration is key & will probably help curb all of your poor eating habits by eliminating your misinterpreted hunger pains.

Now.. Three new recipes to try that will make you fall in love with salads again!

Weekend Glow Kale Salad by Oh She Glows

Black Bean Salad by Once Upon A Chef

Citrus Salad by WholeLiving.com

Have any favorite recipes or tricks of your own that help you get back on track with healthy eating habits?! Feel free to share your ideas below in the comments section or email them to us! We’d love to hear about new & fun ways to keep our bodies fit & healthy!

Eating Seasonally: Choosing Veggies & Fruits In Season


Eating seasonally, we’ve all heard this altruistic diet suggestion from health magazines, nutritionists, friends, family, etc.. but what is the real difference one can expect when dining strictly with seasonal produce? CYS sought out to discover just that…

Aside from the long ancestral history of how our distant relatives used to get by without the modern conveniences of rapid global shipping, food preservatives, & delicious fresh strawberries year round that the agricultural  & industrial revolution have given way to, our ancestors simply ate what they had access to. They ate seasonal fruits & vegetables during spring, summer, fall, & in the cold winter months they turned to meats, seeds, nuts, & roots.

Our genetic make up has changed very little over the past 50,000+ years therefore the foods our ancestors ate back then still remain the best suited for our genes now! Meats, fish, nuts, seeds, fruits, & vegetables are still the most important in an ideal diet plan. Foods such as whole grain products & dairy products are acceptable, in small amounts of course. Leaving refined grains, like sugar, & processed or fried oils, in addition to artificial ingredients, such as preservatives, in the “stay away from” category.

Despite the lack of actual scientific evidence that this is a beneficial way of eating, it still brings to the table (no pun intended) two reasons that eating seasonally has a purpose. Choosing in-season vegetables & fruits, especially locally grown organic produce, means that the produce will be ripe & tastier as well as more nutritious than food produced out of season. Its hard to imagine what life would be like without fresh berries, bananas, & sweet potatoes year round! Eek!!

…so here are this month’s seasonal vegetables & fruits to get you started on purchasing your in-season produce as well as opening the door to more nutritionally dense & delicious meals!

Month of December – Check Out Your Local Farmer’s Markets Here!

List of Veggies that are In Season:

Artichokes, Asian Greens, Avocados, Beans, Beets, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Carrots, Cauliflower, Celery. Chard, Collards, Cress, Endive, Fennel, Garlic, Herbs, Horseradish, Kale!, Leeks, Lettuce, Mushrooms, Olives, Onions, Bell Peppers, Chili Peppers, Potatoes, Radish, Rutabaga, Scallions, Spinach, Winter Squash, Sweet Potatoes.

List of Fruits that are In Season:

Almonds, Apples, Asian Pears, Avocados, Chestnuts, Dates, Grapefruit, Grapes, Guavas, Kiwis, Kumquats, Lemons, Limes, Mandarins, Persimmons, Pistachios, Pomegranates, Pomelos, Tangerines, Walnuts.

Happy Eating!

Staying Healthy in the Cold/Flu Season: CYS Tips to Fight Back

Keep your immune system strong this winter season & prepare your body for the good fight against the cold & flu symptoms that we dread so much. California Yoga Sport trainers suggest these foods to keeping your body in tip top shape & prepared for the bacteria battle.

Fight Back with Food: Here’s what to start eating now!

Yogurt: it contains a friendly bacteria, Lactobacillus casei, that stimulates infection-fighting white blood cells & improves immune response & abilities to help fend off sickness. Adding Kefir to your morning smoothies or incorporating Fage Greek Yogurt into your daily snacks is a great way to incorporate this probiotic food into your flu fighting regimen.

 Garlic: this plant contains allicin, a potent bacteria fighter, as well as  other  infection-fighting compounds great for beating those cold symptoms. Its most effective to use whole cloves  of garlic directly added to your food each day rather than the capsules! Add minced garlic to any sauteed vegetable dishes for a nice added flu fighting flavor.

Black Tea: ideally drinking 5 cups of black tea a day for two weeks will turn your infection fighting cells into superhuman cells, but if you can’t stomach that much tea each day you still receive benefits with fewer cups. Don’t like black tea? Green tea is a great alternative with the same benefits!

Fatty fish: Salmon, mackerel, herring, and other fatty fish contain omega-3 fatty acids, which increase activity of phagocytes — cells that fight flu by eating up bacteria. They also contain selenium, which helps white blood cells produce cytokines, proteins that help clear viruses. Try out this recipe for Asian Baked Salmon.

Also, don’t forget to befriend hand sanitizer & washing your hands thoroughly while at the gym, in a yoga class, or after using coworkers computers etc.. Those extra moments you take to prevent catching the seasonal cold will benefit you in the long run when you are stuck in bed with a fever for three days. :-/ From your friends at CYS we want to keep you safe, healthy, & happy these winter months. Any questions? Please feel free to contact us at anytime!

Be sure to check out our Holiday Special Offering of a 60 minute Individual Private Yoga Session in your own home & a 50 minute health consultation with our expert Health Coach Diana.