Category Archives: Atlanta

A New Ride


This post is LONG overdue!  Sorry!  My free time is spent with Tyler, working out/yoga, or catching up on blogs and TV.  I am LOVING my new job, by the way.  It is challenging and energizing all at the same time.   I feel very lucky.

I received a very sweet surprise from my husband this week.  You see, our one year wedding anniversary is coming up at the end of May which is so hard to believe given everything that has happened in the last year.  We moved from Kansas City to Atlanta, Tyler started a new job,  and I started a new job.  We are very happy in our new city and have tried many new things. 

Back to the surprise…Tyler came home on Monday night with a very sweet present for our anniversary and landing my dream job.

 Check it out!!!


The bike is from ATLANTACYCLING  which is very close to our apartment.  I have been talking about wanting to get a a road bike for about 2 years.  I was shocked!  The colors of the bike are totally me which is so fun!  Tyler and I are going to head out for a ride this weekend. The weather is supposed to be good.  Riding on the road is SO different from riding inside, but we can’t wait to get out there! 

I went to the store this morning to get fitted, and it is amazing to me how much gear you need to be comfortable for rides lasting more than 30 minutes.  Biking is an expensive sport!  I did buy some shorts, a water bottle, and a PINK water bottle cage.  Sweet!

I have missed all of you!  Thank you for checking in on the blog and me.  I will do my best to post when I can because I really do love the blog community. 

Have a great weekend!  Get out there and ride your bike! 

do you prefer cycling inside or outside?

any suggestions for a beginner outdoor cyclist?


Mindful Eating



We are having somewhat of a lazy morning, but we are planning to head out for a walk and a trip to either Whole Foods or Starbucks to get our coffee fix.  The pollen is pretty bad around these parts, so the earlier we get out the better!  My nose has been itching like crazy.

Yesterday, I jumped on the opportunity to go to a special event at Exhale in Midtown.  The workshop was called Mindful Eating with David Orozco.  March is National Nutrition Month, so it is fitting that they offered a class on nutrition specifically around fitness.  I , of course, signed up right away and ate up every minute of it.  David is amazing!!!  He is their in-house registered dietician.

What pictures come to your mind when you think of mindful eating? 

Maybe this…


Or this…


How about this?


Whether eating mindfully means eating well, taking the planet into consideration, or slowing down while you eat…these are all aspects of eating mindfully.  David focused on mindful eating for fitness which is not very different from eating for overall well-being.  The only difference is making sure that you are fueling properly for your body before and after your workout. 

David highlights three important things when it comes to eating for fitness.  They are when to eat, what to eat, and the importance of timing.  I don’t want to rewrite all of the information that he gave us, but I will tell you that it is worth your while to do some research and go through some trial and error to figure out how to fuel your body to super charge your workout in order to reach your fitness goals.  Some need to eat more while others are eating enough but need to balance things out throughout the day.  Think whole foods Smile.

Interestingly enough, my cycle instructor quoted someone the other day during class.  She said, “A goal without a plan is just a wish.”  I completely agree.  A huge part of what I have learned in my wellness coach training is how important goals and, consequently, plans are in achieving your dreams.  As David said, “It is all about balance!”  LISTEN TO YOUR BODY! 

If you rather satisfy your sweet tooth with a piece of this…


Versus this…


Then go ahead! 



and think before you eat anything.   If you are going to have a piece of pie then ENJOY it and be done.  Bottom line, find your healthy balance. 

Most of the time I practice mindful eating.  I am working on really slowing down and chewing my food.  My big takeaway was that I need to fuel with whole foods after my workouts.  My gym is 20 to 30 minutes from our apartment, so I don’t get home until 45 to 60 minutes after my workout.  I am usually starving.  David suggests eating a meal (if it works out) versus a snack.  He also said to listen to my body!  I am not as hungry after teaching yoga versus taking a cycle class.  Also, be sure to eat a little more protein after a strength workout. 

Lastly, dieting is a no no!!!


Focus on being mindful and aware when nourishing your body. 


I hope your found this post to be both fun and informative.  If anything, maybe it is making you think about whether or not you are eating mindfully.  Nutrition is very powerful.  Eat whole foods as much as possible!




Note:  All of the pictures came from here…

what does mindful eating mean to you?

Sugar, Coffee, Alcohol…Oh No!


Good Morning!

First of all, I am so excited that it is the weekend because I am graduating from my yoga teacher training tomorrow!  I cannot believe that it is over.  I feel lucky to have found Peachtree Yoga.  Maybe it found me. 

Second of all, I love Whole Foods, and I love learning about nutrition!  I could spend hours in there, but it usually gets me in trouble because I end up spending way too much money.  Food and yoga clothes are about the only things I spend money on these days.

On Thursday night, Dr. Joe Esposito gave a talk on The 7 Deadly Sins of Nutrition.  Boy of boy, did I learn a lot!   If you have never listened to Dr. Joe on the radio, you can check him out here.  He is full of energy and very passionate about wellness and peak performance.

Upon arrival, I was not sure what to expect because there were only a few people waiting for Dr. Joe (it was raining cats and dogs).  Once the clock struck 6:30pm, the place was packed.  People were standing in the back.  Dr. Joe really projects his voice, so I have a feeling that many of the people who came to the talk were just shopping and curious about what this man had to say about nutrition.  He made some confident statements about food and what it does to our body even in small amounts.  I agreed with a lot of what he said in his talk, but, let’s be honest, it would be hard for me to give up my ice cream, decaf coffee, and occasional glass of red wine.  

Without further ado, The 7 Deadly Sins of Nutrition  (according to Dr. Joe) are alcohol, meat, dairy, sugar, coffee, soda, and artificial sweeteners.  He said that if there is anything that we should take away from his lecture, it is to STOP using or eating things with artificial sweeteners.  He brought up sweeteners used to make gum, so I checked the pack that was in my purse.  Sure enough, it had aspartame in it.

Here is the handout that we received…

dr. joe

Here are my notes on the back…

7 deadly sins of nutrition

Let’s just say that I could not write fast enough.  He was full of information!

Bottom line, his talk made me think about some of the “poisons” that I willingly put in my body.  The biggest takeaway I had was that things like coffee, sugar, alcohol are acidic and therefore rob our bones of the calcium they need to stay strong.  As a woman, this is something I worry about because we are more prone to osteoporosis.   I had heard about coffee, but I did not even think about the other things.  I also learned that decaffeinated coffee can be made using one of several methods including direct process decaffeinating which is when solvents such as formaldehyde are used to absorb the caffeine from the coffee in order to remove it.  Hmmm…I think it is time to buy organic coffee!

If you have not guessed it already, Dr. Joe is vegan and has been for some time now.  He is a strong advocate of drinking “super greens” every day.  He has developed his own product which you can check out here.

I have not totally bought into the taste of “super greens” yet, so I decided to buy a small packet of ChocolateGREENSuperfood.

green superfood

I can’t wait to mix this with a banana and some almond milk Smile.

Take or leave some or all of the information that I shared with you.  Again, I am not a doctor or RD.  I just love health and wellness and wanted to share some of my new knowledge with you!

He did give a few suggestions as alternatives to yogurt including yogurt made with almond milk.  I am very excited to try this since I love almond milk!


Do something new and healthy for your heart this weekend because February is American Heart Month!   Have a great one!

Have you cut out any of the 7 Deadly Sins of Nutrition (according to Dr. Joe)?