flowing it out

This isn't an informative post or anything, I just wanted to share my excitement with my amazing readers. After intermittent classes throughout September, I have been lucky enough to be scheduled FOUR classes this weekend! (I still have one more to go in an hour- breaking at Starbucks to do some homework!)

It's amazing how teaching a bit more frequently really makes all the difference in the world in your comfort level. I finally seem to be conquering the challenge that is my monotone voice (although I'm not sure how students perceive it, it sounds a lot more varied to me anyways!). I even managed to keep my cool as I attempted to get a spider out of the hot room today. Normally, I hate spiders, but I was so focused on "saving" the class (and not killing the spider, since that would be a poor example of ahimsa!), that I was attempting to pick it up with my hands! Luckily, the student whose mat spidey was visiting was an energy exchanger with no fear of spiders. The guy did NOT want to be picked up so she shooed him out of class, where he was brought outdoors by another fearless energy exchanger. Normally my eradicating spiders involves paper and a cup- never my hands! Crazy. I was just so focused!

Also, I taught my very first "flow" class today! The regular Moksha series, if you've never done it, is 40 poses, starting with a standing series, then a middle savasana, ending with the floor series- there are a few vinyasa flows introduced in the second half of class. The flow class incorporates sun sals between all of the standing poses in the first half of class. I'm sure it's run of the mill for most experienced teachers, but I was definitely a little nervous going in! With a few minor hiccups, I think I rocked it! Great feedback from our regulars as well. I feel a lot more confident going into the next one, knowing what I need to tweak.

So, basically... I'm feeling good! I know I have a long way to go, but it is great to realize that I can do this!

source

If you teach, when did you realize that it was meant to be?

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com

moksha vids - october

A forward-folding posture tip video for you!



Offices... wow. The facts about recycling paper cups are staggering- I make a point to tote those cups home to my compost if I have to give in when I've forgotten my reusable mug.

In my dental office, I have such a hard time reconciling my "green" way of living with all the waste we generate- but I'm doing my best. Turning the x-ray machine on only when I need it, rather than leaving it on all day. Using bulk containers of polishing paste rather than individual cups. Wriggling out of my gloves when I need to grab something from the drawer so I can put them back on rather than use a new pair. There is still loads of waste generated, but I know these small changes will add up- especially if I can get everyone else in the office on board, which I am slowly doing as I get more comfortable as part of the team!

What changes can you make at your office or place of work?

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com

inked

My newest addition. (If you want to see the rest, click here) Just got it this a.m.! Talk about an exercise in pranayama. If I hadn't been chatting with my sister the whole time I could see how it could be meditative. Or drive you insane.

If you can't tell, that's my right ribcage, few inches below my armpit. Ouchies- although not as bad as I was expecting. I think my laser hair removal yesterday was worse!

Definition: Om is a very simple chant with a complex meaning. Often chanted three times at the start and finish of a yoga session, om is the whole universe coalesed into a single sound and represents the union of mind, body, and spirit that is at the heart of yoga. When chanted, the sound of om is actually three syllables - a, u, and m.
Pronunciation: aaaaauuuuummmmm

The regular Moksha series does not incorporate the "Om" chant (level 2 classes do). Last night I attended a power yoga class as part of one of my projects and we opened and closed with the chant. I was so happy I thought I might explode. I remember that feeling the first time I chanted in a class, of my body vibrating, and feeling so connected with everyone in the room. So, this is why I chose this tattoo! I love love love my artist Steve, highly recommend.

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com

finding balance with yoga - article

I was so excited when one of my friends told me her sister wanted to interview me for her college newspaper. (Is that silly? Oh well!)

Anyways, it turned out to be a great article directed towards students who haven't tried yoga before, complete with photos! You can read the article here. Or, just click the image below to enlarge it! (yes, the photos were staged lol!)

Hope you enjoy :)

Namaste,
Callah

article and personal photos copyright of Callah at callahyoga.blogspot.com

fuel for running... beginner's version!

So, as I've mentioned before I'm training for a half-marathon, coming up in a little over a month! I'm kind of a slacker when it comes to training, I get sidelined a lot... colds, a bad knee, and this weekend, a new tattoo. So when I headed to the gym last night, I knew I had to get in the kilometres. My goal was 8 miles (the treadmill is American!) but I pushed myself and ended up running 9.1, with an additional cooldown of 0.2m (totalling around 15km). My previous furthest distance was 7 miles, a few weeks ago!

The most surprising part (on top of the fact I actually ran that far?) I didn't feel like crap, and I don't feel like crap today either. I finally seem to be getting that little thing called nutrition figured out. I am by no means an expert but I thought I'd share the advice I've been given, and what seems to be working for me! This is a very basic breakdown, perfect for new runners who don't know where to start.

click image for source

Pre-race/ long run: a 500-700 calorie meal 2-3 hours prior. Look for a balance of simple carbs (which break down readily compared to complex carbs- the one time white bread and pasta are GOOD for you to eat!), protein (think nut butter), and potassium, which prevents muscle cramping (think banana etc!). I eat toast with natural PB and sliced bananas.

15 minutes before the run: I hydrate with either Vega Sport performance optimizer, or pure coconut water (yay potassium! I need it or it feels like every muscle in my body seizes up!). Alternatively, you can have one of you energy gels now.

Source and a great review on energy gels

Energy gels... if you know of anything (or what is) vegan, I would love to hear your suggestions! These are key for maintaining energy and providing fuel for runs over an hour. It is amazing the difference they make, I've only recently starting taking them and cannot imagine getting through last nights 15k without them!

During the run: aim for 1L of water per hour, although this may not happen! Energy gels should be taken every 20-45 minutes (depending who you ask!) throughout the run, finishing with one more gel post-run. Each gel should be followed with 250mls of water. Practice eating your gel while running, so in a race you can gel before arriving at the water station, which you'll probably walk through.

Post-race: hydrate! Replenish the fluids you've lost through sweating, especially if you don't hydrate a lot during the run. Eat a combo of carbs & protein within 30 minutes post-race. More toast & PB, or chocolate milk if you're not vegan. This is so your muscles can start to repair & recover. Vega also has a Sport Protein drink which was perfect last night. I've heard good things about taking arnica supplements, a homeopathic remedy, to reduce inflammation after a run, and took this last night as well.

Optional: depending on the amount of sodium in your gels, you may want to consider a salt pill during the run. I haven't tried these (yet!) but apparently they don't taste like salt- they are in a capsule! This is key for preventing cramping, as you lose a lot of sodium through perspiration.

Need some help creating a training plan? Check out the free SmartCoach at RunnersWorld (you need to create an account) or head to your nearest running store. I'm so lucky, my town has Running Free, who offer training clinics totally free!!

If you're a running or racing newbie, hope this was helpful.

If you run regularly- what are your pre & post meals? Do you gel? Do you salt? I would love to hear all about it!

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com

in pictures- Niagara Falls

Last week, I headed up to Niagara to bring one of my good friends from my YTT to see the beauty before she headed home to Singapore. We first stopped at Frogpond Farms, the only certified organic winery in Ontario. After a tasting and loading up on wine, we took a stroll on the short path around the vineyard.

grapes! so many, basking in the sunlight.

loved the cute little farmhouse.

I don't know what these are. 

We found sheep! This lovely guy (or gal?) came right up to the fence to visit us.

Action shot! I was laughing too much to get a decent photo.

This is one of my fave photos I took that day.

It was so amazing to introduce the falls to someone who has never seen them before. It's a rare opportunity!

I made her keep her eyes on the ground until we rounded the corner to view the Horseshoe Falls (i.e., the Canadian falls) in their full splendor. This is where my half marathon will be ending next month!

pure beauty.

We did the "Journey Behind the Falls". We are only 9m above the water level here, getting sprayed by the mist.

Double rainbow! What does it mean?!? I really hope you've seen the video- click the link if you haven't!!

A lame tree pose! Not easy in these jeans, let me tell you! She caught me with my eyes closed :)

Hope you enjoyed my first ever "in pictures"!

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com

Vegetarian Fiesta Stuffed Peppers

Today, I did a few things that shocked myself...
1) I made stuffed peppers
2) I made the recipe up by myself!

Sadly, my mom forgot to photograph the evidence (I prepared them at lunchtime to be cooked later, since I worked til 7pm tonight), but you'll just have to imagine how awesome they looked. Here's the recipe!

Ingredients
6 bell peppers, any colour.

Filling:
6 servings of cooked brown or basmati rice (was about 1.5 cups dry)
1 small onion, diced
1 cup/ small can corn kernels
1 handful of fresh green beans (or one small can), chopped into 1-inch sections
1 packet of low sodium taco seasoning (alternatively, make a homemade version)
1 tbsp olive oil
feta cheese, to taste (optional, omit for a vegan version)

To prepare the filling, heat olive oil in pan and sautee the onion, adding in the beans after a minute or so. When heated, add corn, cooked rice, and taco seasoning. Mix well. Remove from heat and stir in the feta cheese.

To prepare the peppers, cut off the tops and remove seeds and membrane from the insides. Lay on a baking sheet on their sides, and place in the oven on a broil setting. Watch carefully, rotating every few minutes until all sides are blistered. Remove from oven, and place in a closed paper (or plastic, if you must!) bag, and allow to steam for about 15 minutes. When cooled, the skin will easily peel off.

Fill the peppers with the mixture and stand upright in a deep baking dish. Bake for 20 mins on 350 degrees.

So, my very first all-by-myself "real" recipe (i.e., not pan-frying vegetables over pasta or salad and calling it my own!). And, it wasn't that scary!!

Hope you enjoy!

Namaste,
Callah
article and personal photos copyright of Callah at callahyoga.blogspot.com