Yummy quick shakes!

Need something quick and healthy, something that isn’t twenty ingredients? Here you go ūüôā

http://kblog.lunchboxbunch.com/2011/04/10-vegan-shake-recipes.html —> Go here! Image


Steph Davis’s Blog

Steph Davis’s Blog

This is one of my favorite blogs, ever. It combines a strong woman, delicious vegan cooking, and some awesome climbing advice and videos. Check it out! 

Yoga. Use this practice to penetrate the things that bring you off center, to settle this stuff down. It is a journey we are all making together. When you bow to your heart you are offering your mind to your heart. Work the physical center hard and you will have no choice but to have the mental follow. Carry your practice into your daily life. What comes after this physical practice? The Mental. Then the heart. Hold your center. Bring the kindness, focus, and respect that you gave to yourself in your practice to those others in your life, including all creatures. Breathe, breathe deeply, breath calmly. Clear the psychic cobwebs. Wake up. Relax. Be silent. Be kind. 


OM saha navavatu
saha nau bhunaktu
saha viryam karavavahai
tejasvi navadhitam astu
ma vidvishavahai
OM shanti, shanti, shanti

May we be protected together.
May we be nourished together.
May we create strength among one another.
May our study be filled with brilliance and light.
May there be no hostility between us.
Om peace, peace, peace.

Hari Om!

So, after much too long since my last post, I finally got it together and chose something to blog about and did it. After I started climbing consistently, I noticed that my shoulders and hips had become very tight from all the work, and I wanted either a good warm-up, cool down, or daily routine to help so it wouldn’t affect my daily life or climbing. I’ve used this warm-up in classes for a while and have found it to be really helpful for both opening the shoulders and the hips.

Here is a step by step sequence and I will do the best I can to walk you through it! Keep in mind that this is a vinyasa sequence, which means, each posture and transition is to be done with the breath. This breath is called Ujjayi breath: breathing in and out only through the nose. This breathing is the main breath used during asana practice. It warms the body, soothes the nervous system, and has a profound relaxing effect on the psyche (great for climbing!).

Keep in mind, if you feel the need to hold any pose for longer than one breath this may be what you need and that is perfectly fine!

So here we go…¬†

Start in child’s Pose (balasana). Start by kneeling and putting your toes together, then slowly walk your arms out in front of you and let your belly rest on the top of your knees, and allow your forehead to rest on the ground. If you find that your hips are too tight and you cannot relax forward comfortably, keep your toes together and open your knees up until your torso can lay forward comfortably and your forehead can relax on the ground. Focus on starting to breath deeply in and out of the nose and take this opportunity to walk your arms to the left and right, beginning to open up the shoulders along with the hips. Hold this posture for at least ten long breaths before beginning the sequence.¬†




After connecting to your breath, begin the sequence by deeply inhaling and transitioning into a table top position with your wrists stacked directly below your shoulders and your knees directly below your hips. 

Image(Table Top)


Next, tuck your toes under and with the exhale transition into downward dog. In downward dog, your heals might touch or they might not. This asana (all yoga asanas) will give the benefits even if you are not in the deepest form of it. So, do not worry if your heals are not touching the ground. You want your index fingers pointing straight forward with your arms straight and elongated as if they were a direct extension of your back. Everyone will feel this posture in different places, for some in the shoulders, others in the calves, and for some  in your whole body! Walk your heals slowly towards the ground like you are peddling a bike. Remember to breath only through your nose, and hold this for five breaths during the first round. 

Image(Downward Dog/Adho Muhka Svanasana)


After five breaths, on the next inhale transition to a plank position. Within the same inhale, drop to a low push up (Chaturanga Dandasana) and then Upward facing dog (Urdhva Mukha Svanasana). In upward facing dog really focus on opening up your chest, bringing your shoulders back, and letting your head rest back, looking up towards the sky; this is one of my favorite postures! If this is too much for you, or you just want to enjoy the posture in a different way, you can also set your knees on the ground creating much more support, enabling you to enjoy the benefits of really opening up your chest.


Image(Chaturanga Dandasana)

Image(Upward dog/Urdhva Mukha Svanasana)


After inhaling into upward dog (Urdhva Mukha Svanasana), roll or tuck your toes under and exhale back into downward dog (Adho Mukha Svanasana). 



Following your exhale into downward dog, on the next inhale slowly drop your knees to the ground, spreading them as far apart as you need in order to drop into child’s pose comfortably. This will finish one round of this vinyasa sequence and, from there, you may repeat as many times as you feel necessary to warm-up, cool down, or feel good, and enjoy the benefits.¬†





So, let me simplify this and list it out as a step by step with the breath…

1) Start in child’s pose, 10 breaths here, connecting with Ujjayi breathing.¬†

2) Inhale, come to table top position.

3) Exhale, tuck your toes under and come into downward dog (5 breaths here on first round).

4) Inhale, come into plank, chaturanga dandasana, and upward then facing dog.

5) Exhale, downward facing dog.  

6) Inhale, drop your knees gently to the ground and bring your toes together, coming back into childs pose. 

7) Exhale, prepare for next round.

8) Repeat for as long as you’d like, and then climb on or just enjoy!



Namaste and happy climbing! 






Me and Keshava!

Me and my philosophy teacher in Netala, India!

Keshava was an amazing teacher and mentor to me during yoga school, so I thought it was appropriate that he was part of my first photo post!

Hello world!

I think I finally found a website that my not-so-tech savvy self can manage! Which means, that I look forward to using this blog as a start to great new things. Mostly, a tool to share good nutrition facts, recipes, health advice, yoga videos, training videos, and follow my ever changing  geographical location Рso that we may be able to meet in person one day to work on these things in person!

I have been personal training since 2005 ( National Acadamy of Sports Medicine), obtained a Fitness Nutrition Specialist certificate through them as well, and have certifications in emergency wilderness responding (WFR & EMT) . I’m most stoked and very lucky to say that I just completed my bachelors in biological anthropology and 200 hour Yoga Alliance yoga teacher training certificate in Ashtanga Vinyasa, in India.

I am currently enrolled in a Masters Program in Public Health, and I don’t know where that will take me, but I do know that I hope to use higher education to meet even the lowest educated around the world, in a positive and powerful way.
So Im not sure where this blog will go either, it might be a good new recipe, yoga video for climbers or kayakers, or information about how we can help the rest of the world out and share the love a little bit. Maybe one day I’ll be posting the grand opening of my new yoga/climbing/veggie lovers studio and cafe someday, until then, you can follow me right here.