I think you all know by now that I struggled with an eating disorder for most of my teenage years. I have memories of hating my body + appearance from around second grade on, and I started acting on those feelings by controlling my eating starting in 9th grade. After going through treatment for anorexia and bulimia a few years later, I was "better," but still struggled with eating issues well into college. 

I've talked about this here many times before, so I know it's not news to any of you regular readers.

But what I haven't talked about *quite* as much is the exercise addiction that went hand-in-hand with my disordered eating and body image issues. And that's because this addiction continued for much longer than the eating disorder did...and was often hard to identify because exercise is healthy, right!?!

When someone is addicted to exercise, it can often seem like she's just really into fitness and "taking care of her body." Exercise addicts are often praised for their commitment to the gym, to staying in shape, to putting their health above everything else.

But what it often overlooked is that for many (not all) exercise addicts, those trips to the gym or to class aren't about being healthy at all, they're about making up for eating or drinking, for "overdoing it," or even as way to beat themselves up for not being "perfect" [often subconsciously, of course].

For many years I went to the gym or went running religiously; not because it felt good to exercise, but because I was petrified that if I didn't go--for even one day--I would get fat, lose control, be labeled as "lazy." 

There have been times in my life when I didn't have an active eating disorder, but when I was working out twice a day, or spending over an hour on the elliptical (waiting to hit a certain number of calories burned), or going on a run when I was so hungover that I could hardly move [hello, college self!].

Even after I found yoga--which I found because I had literally run my pelvis into the ground and had a stress fracture in my sacrum from pounding on the pavement--I still had to do it EVERY DAY because if I didn't, I was afraid I would spiral out of control.

Clearly not healthy. 

But obviously, my relationship with exercise has changed a lot over the years. I credit most of that change to yoga, which taught me to love, listen to, and honor my body, but it has also happened naturally as my life situation has changed, and as my focus has shifted off of myself/my body and onto my business, my family, raising my child, etc. 

Late last week, I took a really challenging cycle class (shout-out Elite Nation Cycle!) and it felt so darn good. I was sweating, I was tired, I was breathing heavily, and my big, pregnant belly was bouncing, but as I pumped my legs I couldn't help but think about how different this workout felt than similar workouts did in my past life.

I still like to push myself, but I like to do it now because it feels good (afterward), because it's good for me, because I want to be fit and active enough to play with my children, and because I need a mental break from all of the thinking + care-taking in my life.

Some days I like crazy intense workouts, some days I like family walks, some days I like yoga, some days I like doing nothing (LOL), but no matter what I'm doing, the end goal is no longer "to keep myself from getting fat." And that's super freeing. 

Are there still days when I feel bigger than I want to be? Absolutely. Do I still feel myself slipping into those negative, self-critical thinking patterns sometimes? Oh yeah. Do I still wish I was smaller? Sure. But these thoughts don't consume me now and frankly, I have too many other [much more important] things to think about today. 

Now when I think about exercising, I think a lot about what I want to model for my daughter (and eventually, my son): I want my children to see that being active is simply a lifestyle, and part of being an active person is moving your body and moving it in ways that are sometimes challenging--but that movement can come in lots of different forms.

Exercise is not a punishment for eating. It's not something you "have" to do. It's something you choose to do because it makes you feel good inside of your amazing body. 

Case in point: the other day, Charlie Mae was playing with her stuffed animals, and she made one of them say to the others, "Bye, I'm going to yoga now!" [heart = melting]. I hope she always thinks of movement like this--as just another part of everyday life, something so basic that even her toys do it regularly.

Over the course of my almost 33 years on earth, I've spent a lot of time pounding the pavement in rubber-soled shoes. 

These days, my pavement-pounding takes place during my daily walks with my baby and insane little dog {whose energy necessitates these long daily walks} but for quite a few years of my life, my pavement-pounding came in the form of running. 

No, I didn't run cross country or track, and no, I never ran a marathon or even trained for one...instead, my running was motivated by fear, anxiety, and often, straight self-loathing.

On a recent walk in my neighborhood, as I listened to the sound of my shoes smacking the pavement, underneath my baby's babbling and my dogs loud panting, I started thinking about another distinct memory of hearing my shoes hit the pavement, this one from my college years: 

After a fitful night of drunken sleep, I woke up around 6am. I had no idea what time I had gone to bed and the events of the previous night were hazy, but I woke up at my super-casual, not-really-boyfriend's place, so assumed that the night had ended on an okay note. 

I crawled out of his bed and found my bag stowed away in the corner of his messy room. Inside I located an empty solo cup, a neon bendy straw (of course), my phone, college ID, and luckily, some running clothes + sneakers. I may have been drunk the night before, but in my alcohol-induced stupor I'd still had the wherewithal to pack some shorts and shoes. That's how obsessed I had become.

I laced up my running shoes on the front stoop and headed out towards one of my favorite trails heading away from campus. I definitely still had too much alcohol in my system to be running and I felt sick and famished at the same time, but I kept going because working out was my addiction and I needed it. The sound of my shoes hitting the pavement was my prayer to the god of overwhelmed, perfectionistic college girls everywhere, a chance at redemption for my indulgences the night before. 

I don't know how far I ran that morning--I doubt it was long given how sick and shaky I felt--but I clearly remember getting back to this guy's place after my run to find him sitting outside, looking bewildered at the fact that I had been exercising already. I think at that point we both knew I had a problem, but we just laughed about how much I loved running and how no hangover could stop me from getting out there and pounding the pavement first thing in the morning.

When I think back on this moment now, I get really sad for that girl. Don't get me wrong--she was having a blast and absolutely LOVED college (truly, I loved it SO much!), but underneath it all, she also kind of hated herself. 

This version of me had struggled with an eating disorder and related exercise addiction in high school, and although she had gone through treatment for it and gotten a whole lot better, she then went to college. There, during her freshman year, she did way more eating and drinking than ever before (status quo), gained the freshman 15 (yep, so cliche) and had the typical college student alcohol bloat (you know, where everything is just puffy even if you aren't necessarily "overweight")...and so, over the summer between freshman and sophomore year, she had tip-toed back into her eating issues and jumped into her accompanying exercise addiction with a vengeance.  

The thing about being a compulsive exerciser is that you can always play it off as a "healthy" addiction. We all know that exercising is good for us, so how could it be wrong? And for most, it's not. But for some, it becomes a disorder of it's own, the exercise a means to an end, the drive to exercise coming from a dark, sad place. Yes, I loved running (or had grown to love it because of what it did for me), but I loved the idea of being thin even more, and that's why I did it every day. 

There were other girls on campus who I knew had similar issues, girls who I would see in the gym and on the paved trail in the local park. I could easily identify the members of my tribe; we would pass each other on the way to and from the dorms or the gym in the early morning hours, despite still smelling like the vodka we drank the night before, circles underneath our eyes.

We didn't let ourselves sleep in very often because we had too much to do, felt too frazzled, and had to get in a workout and run, too! I felt connected to these girls even though I didn't really know them, but I also felt sorry for them because I understood their inner turmoil. 

Fast forward many years later, and I eventually ran myself to the ground. My constant exercising and relentless pounding of the pavement (with my "heavy stride") led to a stress fracture in my pelvis, a bulging disc, sciatica, and constant pain. 

But this is the injury that caused me to seek out medical help, where I was finally told to stop running. This is the injury that led to the appointment where I was told that the only thing I could do from now on was swim or do yoga, the appointment that started me down the path to falling in love with yoga and beginning to heal my relationship with my body. This was also the beginning of the journey that I am still on today, the one where I began to love my body and treat it with respect as a yogi and moderate, healthy exerciser.

Every once in a while, I come across a student in one of my classes who I can tell has the same over-exerciser tendencies that I did. I saw it more frequently in my classes in DC, where there were many Type-A 20-somethings who reminded me so much of myself right out of college, but I see it here on the Cape, too, in students of all ages, sizes, and backgrounds. And when I do, I feel so much all at once; I know how they feel, I want to help them, I want them to heal, but I also know that they have to find their own way, just like I did (and am still doing). 

I can't run anymore and I haven't run more than a mile or two in at least 7 or 8 years. Running doesn't feel good in my body these days and despite my desire to be able to pound the pavement again (just every once in a while!), I think it's probably for the best that my body has shut off my ability to access this form of exercise. It's like my body knows that it isn't good for me and so it has put on the brakes, limiting me to a slower, more forgiving pace.

Every time that I feel that old urge to take off, to go run away from my feelings, ​I am so thankful for the wisdom of my body and I am so glad that it has forgiven me for all of those years of pounding it into the ground. 

I'm going to be honest with you, I was hesitant to take on granola for this month's recipe. I've realized over the years that I like sweet granola; if it's too nutty or doesn't have berries or tons of sugar, it's not going to get eaten.

But, here we are and I'm beyond excited to unveil an inexpensive + easy + sweet granola recipe that will rival any store bought brand out there. Seriously. 

I must have scoped out over ten recipes before landing on this one because I didn't want to invest a ton of money in a recipe that I was *fairly convinced* would end up a bit lackluster. But this one has shockingly "normal" ingredients. The only thing I had to buy (because I already had the coconut oil on hand from this favorite recipe) was pecans, and you can get a tiny bag in the baking section for under $2. I would consider making a couple of tweaks next time I make this (and there will be a next time!), so I've included those in an extra "notes" section below. 

Oh, and one last thing: when I let my boys sample the granola, my soon-to-be five year old exclaimed, "This is the best granola I've ever ate-en. And I'm not just saying that to be nice." See? You don't even have to take my word for it.

HONEY PECAN GRANOLA
Hands-on time: 10 minutes | Cook time: 25-30 minutes | Total time: 40 minutes
Yield: 6 cups

Ingredients: 
4 cups old-fashioned oats
1/4 cup white whole wheat flour
1/3 cup shredded coconut
1/3 cup chopped pecans 
1/2 teaspoon ground cinnamon
1/2 cup honey
1/4 cup coconut oil
1/2 teaspoon vanilla extract

Directions:

• Preheat oven to 325°. Grease a rimmed baking sheet with cooking spray.
• Mix oats, flour, shredded coconut, pecans, and cinnamon together in a large bowl.
• Stir in honey, coconut oil, and vanilla extract until evenly incorporated.
• Spread oat mixture on the prepared baking sheet.
• Bake in the preheated oven until lightly golden, about 10 minutes. Stir gently. Continue baking, stirring every 5 minutes, until golden brown, 10 to 15 minutes. 
• Let cool until crispy, about 15 minutes. 
• Store in airtight container.

A Couple of Notes:

• I left my granola in the oven for an extra few minutes (past 25 minutes) because mine didn’t brown very much. Maybe it was the whole wheat flour, but it still turned out crunchy and delicious even though it stayed light in color.
• Now that I’ve made this, I would consider mixing some freeze dried strawberries in at the end. I love a little fruit in my granola.
• I would also increase the amount of pecans to a half a cup. I don’t really even like pecans all that much, but I think a few extra would only be a good thing.

{Created by modifying this recipe.}

I’ve been itching to try a recipe with coconut oil for quite some time, and then recently, I came across a recipe that intrigued me enough to give it a try. Coconut oil is supposed to be really good for you (see…the internet says so!), and what better way to reap the benefits than to consume it in the form of delicious muffins? 

I hope you'd agree that many of the recipes that I’ve shared here are quite yummy despite having no added sugar, but just wait until you try this one! It might be my favorite so far.

The most important addition to the recipe, in my opinion, is the almond extract. This simple (and very small) ingredient gives the muffin a little touch of cupcake. Mmm, so good. 

My only additional suggestion as you start in on the baking? Double the batch. Eleven muffins just isn’t enough--trust me.

BANANA COCONUT MUFFINS

Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes
Yield: 11 muffins

Ingredients: 

• 1 1/4 cup white whole wheat flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• zest of ½ lemon, finely chopped
• *1/2 cup virgin coconut oil, melted 
• 1 cup mashed ripe banana (approximately 3 bananas)
• 1/4 cup honey
• 1 large egg, preferably at room temperature
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 3/4 cup unsweetened shredded coconut, divided

*A bit of advice as you melt the coconut butter: scoop slightly more than the desired liquid amount into a microwave-safe bowl or glass measuring cup. Melt in 15 second increments in the microwave, stirring after every 15 seconds. Continue until all solid chucks are dissolved. Mine took about 45 seconds to melt.

Directions:

• Preheat oven to 375°F. Grease a muffin tin or line the tin with muffin liners.
• In a medium bowl, whisk together the flour, baking powder, salt and lemon zest. Stir in ½ cup shredded coconut.
• In a separate, medium bowl, whisk together the coconut oil, mashed banana, honey, egg and extracts.
• Pour the wet ingredients into the dry ingredients and stir until just combined.
• Divide batter among prepared muffin cups (feel free to fill pretty high, they don’t rise very much), then sprinkle the muffin tops with the remaining ¼ cup coconut (about 1 to 2 teaspoons each).
• Bake for about 20 minutes, until a toothpick inserted into the center comes out clean. Transfer muffins to a cooling rack and let them cool.

{Created by modifying this recipe.}

It shouldn’t surprise you at this point to find out that sugar is in a TON of processed foods. I don’t know about you, but finding non-processed foods to eat as quick lunch options (for me or the kids) is a big challenge.

The thing I love about these zucchini pancakes is that I make them once and get at least a few meals out of the recipe. They’ll keep in the fridge for about a week, but I often freeze what I don’t use and then pop them in the toaster later on. And what a easy (and sneaky) way to get in your veggies!

ZUCCHINI PANCAKES
Cooking time: 15 minutes prep time, 15 minutes cooking time, 30 minutes total
Yield: 8 pancakes

Ingredients:

• 2 cups shredded zucchini (one large or two medium-sized zucchinis)
• 2 tablespoons green onion, chopped
• 2 eggs
• 1/4 cup whole wheat flour
• 1/4 cup flax seed
• 1/4 cup parmesan cheese
• 1/2 teaspoon baking soda
• 1/2 teaspoon oregano

Directions:

• Blot grated zucchini with paper towels to remove moisture. Stir zucchini, eggs, and onion in a large bowl. 
• Add flour, parmesan cheese, baking powder, and oregano to the zucchini mixture until batter is just moistened.
• Grease large fry pan and heat on medium-high heat. Drop rounded spoonfuls of zucchini batter onto hot pan and flatten out a big with a spatula; cook until golden, about five minutes per side. 

{Created by modifying this recipe.} 

Don't these pancakes look and sound delicious? I've seen Sara's boys eat these for lunch since a very young age, and they do love them! Hoping I can get it together to make stuff like ​this for our babe (if she ever comes)...

View more Simply Sugarless recipes and/or learn more about the column + Sara here. 

When I first found out that I was pregnant, I quickly became focused on making sure that I was living as healthfully as possible in order to keep my body--and thus, my growing baby--super happy and healthy.

I was already living what I would consider a healthy lifestyle, but there are always tweaks you can make and areas you can focus on to become even healthier and more conscientious, so that’s where I turned my attention.
​
I’ve done lots of research on how to stay happy and healthy during pregnancy, and thus, have come up with 5 habits that I believe are the ticket to feeling as good as possible while you have a bun in the oven.

​Here are 5 healthy habits I recommend every pregnant woman develop for a happy, healthy pregnancy:
​

1. Exercise, Move, + Sweat Daily: Although this is obvious and I believe it’s a must when you’re not pregnant, it becomes even more important when you are pregnant. Even if you don’t have time for an hour workout every day, I’ve found that moving and working up a sweat every day makes me feel much better in my pregnant body.
   
   So take a yoga class, take a long walk, do a 30-minute body-weight workout, whatever gets you breathing deeply and feeling good. Just make sure you don’t overheat! ;)
   
   
2. Eat Pregnancy Superfoods: I’m a huge fan of superfoods, and was excited to see that a lot of the foods listed on pregnancy superfoods lists were already things that I enjoyed. I try to make sure I get at least 2-3 of the following items in my diet every day: colorful fruits and veggies, eggs, salmon, sweet potatoes, greek yogurt, walnuts, beans, avocado, whole grains, and lean meats. 
   
   
3. Amp Up Your Oral Care: Did you know that pregnancy causes hormonal changes that can increase your risk of developing gum disease? Because gum disease can affect the health of your  developing baby, this is no bueno. Thus, I recommend paying special attention to your oral health when you’re pregnant.
   
   My favorite oral health habits? Flossing at least once per day and brushing at least twice per day with Colgate Enamel Health Mineral Repair Toothpaste. Brushing two times a day with this new toothpaste can help to strengthen weakened enamel by replenishing it with vital minerals for stronger, healthier enamel. With regular use over time, Colgate Enamel Health Mineral Repair Toothpaste helps you absorb essential minerals (such as natural calcium) and provides protection against sensitivity and cavities, in addition to providing whitening and fresh breath benefits. Win-win for pregnant mouths everywhere!
   
   
4. Take Your Prenatal Vitamins: Um, duh. I started taking prenatal vitamins before I was pregnant (a great idea if you’re planning on trying to get pregnant in the next year or so) and haven’t missed a day since. This is one of the easiest ways to keep yourself + your baby healthy as can be, and once it’s a daily habit, you’ll never forget to pop this little pill.
   
   
5. Sleep (!!!): When you’re pregnant, you simply must sleep. As I keep telling myself—and everyone else keeps reminding me, too—when you’re pregnant, you’re growing a human life inside of your body! This is crazy and it takes TONS of energy. So no matter what has to give, make sure you’re getting at least 8 hours of sleep per night…and if you can, try to get 9 or 10…or 11 or 12 ;)

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.
​

Until last week, it had been over two years since I'd been to a therapy session.

You all know I'm a huge fan + adovocate of talk therapy {I've extolled it's virtues in a past post} but when we first moved to Cape Cod back in November 2013, I was unable to find a therapist who had openings so I just gave up. Without knowing anyone who could give me referrals, I was left using the online directory for therapists who took my insurance, and I came up empty-handed. So, I decided I could go without, and I did. 

I've had my struggles with anxiety and mild depression over the years, but those issues have been under control for the past 2-3 years and I've been feeling great, so I didn't think I *needed* a therapist in the ways that I had in the past; plus I was busy, so would look for one later...you know the drill. 

Flash forward to late December/early January (of this year): I've recently found out that I'm pregnant and in between the moments of excitement, nervousness, and joy, I'm wracked with anxiety about the baby's wellbeing--my mind easily wanders to all of the horror stories that I've heard, all that can go wrong, that it can't possibly be this easy and therefore my baby-related tragedy just hasn't happened yet. {You heard me discuss this anxiety in Episode #39 of the podcast.}

This is when I decided that it was time to go back to therapy. I realized that anxiety or not, I could use some regularly-scheduled time to process this huge impending life change. I asked for a referral from a student who is a therapist, got a great one, and made an appointment. 

The counselor I decided to go see wasn't available until the last week in February, but that was fine. She sounded nice, took my insurance, and was located near my house, so I could wait. 

The funny thing is that by the time my appointment rolled around, I was at 16 weeks--no longer in the scary early days of pregnancy--and my anxiety had subsided in a major way. I didn't feel as desperate for the therapy anymore, but I knew that going back and seeing someone every once in a while would be good for me. 

What I didn't expect or remember? How utterly amazing I would feel after the appointment. How healthy and cathartic it would feel. How much I really need therapy--always--even when I'm feeling great and loving my life.

I had no idea how much I had been struggling [internally] with some of the stuff that came up right away. I had no idea that I would be able to talk nonstop for our allotted hour, which was filled with tears, laughter, and everything in between. I know I sound overly dramatic, but I have to tell you what a weight was lifted in *just* an hour with someone I had never met before that day; it's pretty incredible. 

Yes, I lucked out because I immediately felt a connection with this therapist, and yes, I've been in enough therapy in my life to feel comfortable opening up right away [in this setting], but also, talking with a stranger about your struggles and issues--the ones that bounce around in your head but you don't always have time to process--is one of the most healing experiences I've come across in my 31 years on Earth. 

So, in case my podcast episode on therapy and/or my past blog post about therapy wasn't enough, I want to encourage you to give therapy a try--or if you're like me and have been before but taken some time off, schedule your own triumphant return ASAP.

You don't have to have anything "wrong" with you. You don't have to be in a place of despair or panic. In fact, going as a preventative measure, as maintenance, just as you would the chiropractor or dentist, is one of the best things you can do for yourself (IMHO).

Want some more resources on therapy and/or want to learn more? Here's some past therapy love from Starr Struck-land: 

• Why I Heart Therapy
• Starr Struck Radio, Episode #31: Demystifying + Destigmatizing Therapy
  
  

And, somewhat related (well, very related):

• Yoga and Antidepressants
• On Perfectionism

Quick note to all of the mental health professionals out there who read this blog (I know there are at least a handful of you): thank you for the work you do! It's SO important. But you already knew that ;) 

As promised and as mentioned many times over the past couple of months, today marks the beginning of what Starr Struck's Coach-in-Residence, Bobby Scott, and I are coining his "Yoga Strong" strength training program for yogis.

Don't know what I'm talking about? Here's the deal, in case you missed it:

I've been wanting to get back into strength training for a while now (I miss it from my CrossFit days!). A few months ago, Bobby of Bobby Scott Performance and I discussed this desire and came up with the idea for this program. 

Who is it for? Well, he's customizing it for me (he tested me on a lot of different movements back in November in order to come up with this program), but it's based on addressing the strength needs and imbalances of females who do a lot of yoga. Meaning, there's a big focus on upper body pushing and pulling, which we don't do a ton of in yoga. You can hear all about it on podcast Episode #33: Combining Yoga + Strength Training.  

Can I follow along? Absolutely! We'd love for you to join! In order to do this on your own, you'll need access to a gym or workout space that is equipped with at least a bar/squat rack/weights, kettlebells or dumbbells, a bench, a rower, and a place to run. We don't recommend this program for anyone who is BRAND NEW to strength training, but if you've done it in the past and want to get back into it, you can definitely follow along. We'll include links to short videos that demo the movements whenever possible so that it's easier to figure out what you should be doing. 

How long will it last? 6 weeks. Every Monday for the next 6 weeks, I'll be posting the workouts for the week. There will be 3 workouts per week with the understanding that you're also doing 2-3 yoga classes per week. 

And with that, here's the first week's worth of workouts! I started last week--so I did all of these workouts last week--and let me tell you, I felt it. It's great to be back at it, even if it is *very* cold in our garage gym ;) 

Day 1: Strength + Aerobic Testing

• Warmup: 5 min easy aerobic row, jog or aerodyne (specific type of bike) + dynamic stretches - hip openers, inch worms, etc. Then, do a set of 10 single leg hip bridges with a 2 second glute squeeze at top of each rep to activate glutes for squatting.
• A) Back Squat {Demo video here}: find a 1 rep max. Build from just the bar and add weights slowly until you feel you've reached a max or close to it. Rest as needed between sets. Rest 2-3 min before B.
• B) Strict Press {Demo video here}: find 1 rep max; add weights slowly. Rest as need between w sets. Rest 2-3 min before C.
• C) 5 min AMRAP (as many reps as possible): 5 inverted rows (set up the bar at an incline that is challenging but do-able for 5 reps), 5 pushups--hand release at bottom. Record rounds and rep totals. Rest as needed before D.
• D) 30/30 x 3 on Rower for Max Meters: set rower for 30 sec intervals counting down. Row hard for 30 sec then rest 30 sec and repeat for a total of 3 times. Record results of each row in meters scored 
• Cooldown: 10 minute walk

Day 2: Strength + Aerobic Testing

• Warmup: 5 minute row
• A) Sumo Deadlift {Demo video here}: find 1 rep max. Wide stance, toes out and hands placed just inside shoulder width. Rest 2-3 min.
• B) Rear Foot Elevated Split Squat {Demo video here}: find 8 rep max each side. Start with left side, find 8 RM, then move to right side and find 8 RM. You can hold a KB in front or bar in the front rack position. Rest 5-10 min before C.
• C) Row 2,000 meters for Time: set rower at 2,000 meters counting down and give your best effort. *Be sure to pace this if you haven't rowed a 2k before... it's going to last anywhere between 8-12 min.
• Cooldown: 5-10 minute walk

Day 3: Aerobic Testing

• Warmup: Walk/Run 10 min - EASY, rest as needed - let heart rate come down before A. 
• A) Run 5k for time.
• Cooldown: 10 min walk around the block.

So there you go! I know it looks like a lot of different movements, but once you break each workout down and tackle them in order, you'll find that they're all pretty straightforward and very effective. And if you have questions about the exercises, post them to the comments and either Bobby or I will respond with an answer. 

Note: you should start a little log or notebook where you keep track of your results for each of these workouts, as we'll be testing them again at the end of the 6 weeks to track change and improvement!

Want to learn more about Bobby Scott Performance and/or book a remote training session with him so that you can get your own customized workout or training program? Learn more + reach out to him on his website. 

​Have fun!

Trainer Bobby Scott returns to Starr Struck Radio as our final guest of 2015! 

In the first half of the episode, we finally hash out the blog back-and-forth that Bobby and I have been having over the question, "When it comes to fitness, is yoga enough?" We each explain our thoughts on the subject and as usual, Ben isn't shy about his opinions, either ;) 

In the second half of the show, we introduce a new strength training program that Bobby will be creating for me in 2016, explain how YOU can follow along and do the program with me, and Bobby breaks down what he observed in my body when we did my initial physical evaluation (hint: my strengths + weaknesses matched up pretty closely with a "typical female yogi body"). 
​
Also, as we mention in the show, this is the last episode of 2016 because we'll be taking a break from Thanksgiving to New Year's. Thanks SO (so so so!!!) much for listening to our very first year of podcasting. We'll be back with a new episode on Tuesday, January 5th.

As always, you can listen to the podcast below OR by downloading and/or subscribing in iTunes or Stitcher (be sure you search "Starr Struck Radio").

Here are the links we mention in the show: 

• The initial blog post that Bobby wrote: Yoga for Fitness? 
• The response that I posted a couple weeks later: Doing Yoga for Fitness: Is it Enough? 
• Link to the study that I mention in the show: Effects of Hatha Yoga Practice on Health-Related Aspects of Physical Fitness 
• Visit Bobby's website to learn more about working with him (remotely or on-site if you're local!)
• Our pervious episode with Bobby: Episode 14: How to Meet Your Fitness Goals
• Link to my Etsy shop for all of your holiday shopping needs ;) 

For those who want to follow along with the strength training program that I'll be doing starting in the new year, the logistics are below:

• Starting Monday, January 11th I'll be posting my weekly programming (provided by Bobby, obviously) to the blog every Monday
• This program/sharing will last for 6-weeks
• There will be 3 training sessions per week, which will include a mix of both strength training and cardio
• The assumption is that this program is designed for the yogi who also takes at least 2-3 yoga classes per week
• For those who want to follow along on your own, each post will share links to videos (where applicable) to demonstrate the exercises I'll be doing 
• We'll also include a note about the equipment you'll need for each workout
• Stay tuned on the blog for more info! I'll post a reminder as we get closer to the new year...

Thanks again for listening in 2015 and thanks for coming on, Bobby! 

Ben's dream has finally come true--a whole episode about CrossFit! You had to know it was coming, right!?!

As many of you know, Ben was an early adopter of CrossFit and has spent way too many hours of his life doing it, researching it, watching it, dreaming about it...thus, recording today's episode gave him the chance to put all of his "hard work" to use and share some of his CrossFit knowledge and experience with you.

In the first half of the episode, Ben shares the basics of CrossFit and we both share our experiences with it. In the second half of the episode, we discuss the pluses + minuses of CrossFit and answer the question, "Should you do CrossFit?" 

Even if you don't do CrossFit or have never heard of it, I think you'll find this episode interesting because we discuss how CrossFit is changing the fitness landscape in the US and how it's giving us a new way to think about "working out." 

​You can listen below OR by downloading and/or subscribing in iTunes or Stitcher (be sure you search "Starr Struck Radio").

Helpful resources/links mentioned in the show:

• What is CrossFit? 
• CrossFit FAQs
• On Being a CrossFit Widow or Widower: A How-To Guide & 10 Relationship Tips: a very old post that I wrote when Ben was at his peak CrossFit obsession (read the comments, they're actually pretty sad and show how obsessed people can get!)
• 10 Ways to Prepare Yourself for Dating/Marrying/Becoming a CrossFitter: another *very* old post that I wrote about this topic (ignore the horrible formatting!) 
• As mentioned in this week's break: here's everything you need to know about ordering a custom painting for the holidays. 

My Upcoming Retreats: 

• Costa Rica Art + Asana: February 13-20, 2016
• Namaste Nantucket: An Island Yoga Retreat: June 5-11, 2016
  
  

Want more? You can peruse all past Starr Struck Radio episodes on our podcast homepage. 

Also, if you're a fan of the show and have a few minutes, please rate us and/or write a review in iTunes! We SO appreciate you taking the time to do so. 

Happy listening!

Okay, here we are at the fourth and final installment (for now) of my From the Archives mini-series! I hope you've had fun digging through some of my old content this month ;) 

I have to tell you that I've been pretty horrified when going through all of my old posts to pull these together each week; I'm *really* embarrassed that some of my old content still exists online (The ugly pictures! The crazy long paragraphs! The horrible formatting!), but just don't have it in me to go back and clean things up or delete...sigh. {Oh well.}

So, here we are. Below you'll find some of my most popular healthy lifestyle content (the content that doesn't relate to yoga or self-study, which we've already covered in this mini-series). 

Enjoy!

Healthy Eating, Nutrition, + Personal Dietary Experiments:

• Veggie. vs. Vegan vs. Paleo vs. Low Carb: Starr Struck's Guide to Healthy Eating 
• Starr Struck Radi0, Episode #7: Passing on the Pizza (The Challenge of Healthy Eating Despite Social Pressures)
• M&Ms, Diet Coke, and Judgment
• Yogis Pumping (Dietary) Iron
• Take Everything But the Ketchup: What I've Learned From My Elimination Diet [So Far]
• Why I'm Done with Sugar and Post-Elimination Diet Thoughts
• 5 Ways to Survive Going Gluten-Free

Gluten-Free Recipes:

• Clean Creations: Creamy Coconut + Blueberry Pancakes
• Clean Creations: Cinnamon Walnut Protein Donuts
• Clean Creations: Garbanzo Bean Pizza
• Clean Creations: Herbed White Bean + Cashew Soup
• Superfood Granola
• Gluten-Free, Dairy-Free Banana Bread
  
  

Self-Care + Fitness:

• Lets Talk About Feet, Baby...
• Caring for the Largest Organ in the Body
• Starr Struck Radio, Episode #19: Coffee or Nap? Listening to Your Body
• My Lower Back Release Routine
• Your Body Knows Best
• Starr Struck Radio, Episode #15: How to Meet Your Fitness Goals
• {And just for fun, from my CrossFit days: On Being a CrossFit Widow (or Widower): A How-To Guide & 10 Relationship Tips}

Thanks for reading! You can check out my past "From the Archives" posts below: 

• Starr Struck's Best Yoga Content
• Starr Struck's Best Marriage, Relationship, + Family Content
• Starr Struck's Best Time Management + Productivity Content
• Starr Struck's Best Self-Help + Self-Study Content

Oh, and as you may have noticed, we've discontinued Jocelyn's Clean Creations column due to scheduling issues. Do you want another monthly recipe column (which you know I'd have to outsource?)? If you have a strong preference either way, let me know!

On Friday night, I took two workshops with the incredible Tias Little. If you haven't heard of him before, he's the owner of Prajna Yoga in Santa Fe and is one of the most precise, subtle, and skilled teachers I've ever had the chance to learn from. 

One of the things that he kept saying throughout both workshops I took with him was this: "Dare to be simple." 

Every time he said it, I smiled inside and thought, Yes, that's what I want to do. 

Because he's right, isn't he? Sometimes it actually takes courage to pare things down, to say no to the urge to keep adding on, amping things up, wanting and accumulating more, and instead, keep things simple. When you're part of a culture that's always emphasizing the next new thing--the more shiny, sparkly, and advanced--sometimes 'simple' isn's as appealing. 

Similarly, when it comes to practicing yoga, often simple can be more effective. 

As a teacher who teaches a lot of yoga classes each week, I sometimes get sick of teaching the same poses over and over again and want to mix things up or create really long, creative sequences. At times, I feel pressure to come up with complicated new transitions or poses to challenge my students; and while there's definitely a place for that and it can be very fun, it was great to be reminded that simple can be just as challenging and inspiring. 

No matter how much yoga you've done, there's still always something to learn from simple, from sticking to the basics and using the power of the breath and small alignment tweaks to go further and deeper. Being simple in yoga really does take some pulling back, and that can be a challenge, too. 

In a similar vein, I also listened to a podcast interview with Bea Johnson of Zero Waste Home over the weekend. As she explained how she's reduced her family's waste to just 1 mason jar of household trash per year through simplifying, I was blown away. 

Although I'm not heading in a 'Zero Waste' direction AL ALL (even though it sounds dreamy and I'd definitely like to reduce our waste!), I was moved by her ability to create space in her life. 

Bea kept talking about how we accumulate things that we don't need, how we hold on to belongings and buy makeup and new clothes and accessories that don't add anything to our lives (and if anything, just add more stress!), and I felt the urge to do a fall cleaning, to get rid of more and perhaps finally read The Life Changing Magic of Tidying Up that everyone keeps talking about. 

But I want to do more than simplify my yoga practice and my home. I want to simplify my schedule: less doing and more being. I want to simplify my eating: less dining out and more basic meals at home. I want to simplify my wardrobe: why do I have so many regular clothes when I only wear yoga clothes? The list goes on and on...

There's just something about daring to be simple that is speaking to me right now. We'll see how it manifests as we move into fall, but I invite you to join me in pondering this subject and how it applies to your life. 

What would you like to simplify in this next season? How can you dare to be simple? 

I've worn my Fitbit every single day since June, 2013. I haven't ever forgotten to pack it when traveling, I've only forgotten to put it on in the morning a handful of times, and on those rare occasions when I have forgotten it, I've returned home a couple of hours later to give it a little hug + kiss, tell it how much I missed it, and clip it on immediately 

I'm a Fitbit addict, and I know I sound a bit crazy, but I really don't think I am--I'm not consumed by my need to get an insane amount of steps each day [a la David Sedaris], or with raising my goal every time I hit it, and my Fitbit hasn't turned me into an obsessive Step Nazi--I just like to know how active I am each day and I like the little push that my Fitbit provides when I've been a bit too stagnant.

So, when I accidentally threw my Fitbit into the washing machine with a pair of my yoga pants on Sunday, I was heartbroken. I realized halfway through the rinse cycle and rushed to save my little friend, but it was too late. 

I pulled my Fitbit out of the wash and tried to resuscitate it; I plugged it into the charger to see if just needed a little boost, but the screen didn't come on. No encouraging "Keep it moving, MCS!" flashed across it's face. It was over. 

I ordered a new one within 24 hours, but due to shipping and processing time, it's now Thursday and my new Fitbit still hasn't arrived. For the first time in over 2 years, I've spent 3 full days--and today might end up being my fourth--without a Fitbit clipped onto my clothing somewhere. 

Part of me was expecting to find that these Fitbit-less days would be freeing or would have something to teach me about our reliance on technology, but I have to tell you, they haven't. 

I've missed being able to check-in at the end of the day and get a little jolt of satisfaction for meeting my step goal--or on more active days, surpassing it. I've heard stories of people running in place next to bed before getting in, just to get their last few steps, but I haven't taken it that far (except for that one time that I went downstairs to get something that I didn't really need, just so I'd hit 10,000...). 

Although this isn't the case for me now, for much of my life, I was an over-exerciser and I had a lot of anxiety about working out enough/burning enough calories. Oddly enough, although my Fitbit tracks calories, I never even look at them and could care less. All I want to know is how many steps I've walked and how many flights of stairs I've climbed. 

Sure, my Fitbit helps to quell some of my lingering anxieties about getting my body moving, because even on the days when I might not have time to do a full, really active workout, I see that I was still moving around, still active, still walking quite a bit, and that feels like enough. 

But I love seeing how much I walk when traveling or visiting new places, I love checking it after a long walk on the beach and seeing how many miles we walked, and I love being notified that I didn't get many steps in a day, because it reminds me to "Get moving!" a bit more the next day. 

Do you think I sound crazy? Maybe you do, but if you, too, have a fitness tracker, I hope you understand. And maybe calling myself an addict is too strong of a word, but if not, this is one addiction I'm okay with. 

Yes, I've had some phantom Fitbit sensations over the past couple of days; I've reached down to check it after a walk, I've reached over to sync it on my nightstand at night, and I've had flashes of feeling like the steps that I'm taking don't really count...Towards what? I don't know, and maybe therein lies the problem, but there's something about holding yourself accountable for even the most basic things--like walking--that really works for me. 

What do you think? Are you a fitness tracker addict? Do you feel my pain? 

Can't wait to get back in the game when my new Fitbit arrives... ;) 

Last week, good friend of the blog and Starr Struck Radio podcast Bobby Scott wrote a piece on his blog entitled "Yoga for Fitness?" in which he, in his capacity as a trainer and coach, explained why he doesn't think that doing just yoga is enough to keep you physically fit. 

He made some very valid points in his post (which you can read here), the most compelling of which state that yoga doesn't provide enough strength training, speed/power training, and heart rate training.

While I agree that some types of yoga do not provide enough--or any--of these types of "training," I do want to offer a different perspective and some thoughts on why this might not be accurate when speaking of yoga as a whole, or in particular, when speaking about vinyasa yoga. 

But first, let me say that this is not a takedown piece or meant to be a criticism of my dear friend Bobby's post. I think that from a trainer's perspective, and when compared to something like CrossFit, yoga is SO different that it would definitely appear that it doesn't stack up. And I do agree that when speaking of physical fitness and/or conditioning as a whole, it's always great to mix things up and supplement your primary form of movement with other types of training. 

That being said, before I share my thoughts on why, for some (and nothing is one size fits all!), yoga might be enough of a workout to keep you physically fit and calm, mindful, + grounded, you need to know about a study performed at the University of California at Davis:

In this study, researchers had students perform 8 weeks of yoga and then tested their muscular strength and endurance, flexibility, cardiorespiratory fitness, body composition, and lung function. During these 8 weeks, the student took 4 yoga classes per week; Each class consisted of 10 minutes of pranayama or breathing exercises, 15 minutes warm-up, 50 minutes of physical asana practice, and 10 minutes of savasana or relaxation/meditation. 

At the end of this study, they found that on average, the students' muscular strength had increased by 31%, their muscular endurance by 57%, their flexibility up to 188%, and their VO2max, which measures cardiorespiratory fitness, by 7%.

What does this mean? To me, it means that we have scientific proof that yoga does increase your physical fitness levels. Here are a few more things that I'd like to note about this topic, from my experience as both a yoga teacher and practitioner:  
 
1. Yoga for Strength Training: When a new student takes up yoga and starts practicing on a regular basis, one of the first things to shift is their level of physical strength. I have witnessed many a student go from being unable to do chaturanga (the yogic version of a push-up) or hold plank pose for more than a second to being able to do both of these poses with ease.

Just last night, I watched a student who used to be unable to lower herself to the ground without flopping and collapsing come into an arm balance where she held her body weight up with just her core and arms. Although there may be some muscular groups that aren't emphasized in yogic strength training--as Bobby mentions, there aren't many resisted pulling movements--I would argue that yoga is such a full-body practice that you do get a great increase in overall body strength, and that's what's most important. 

And the core strengthening! No one can tell me that yogis (those who practice 3-5 times per week, long-term) don't have some of the strongest cores out there. There's a reason that 90-year-old lifelong yogis (like sweet Bette, pictured above) can still do arm balances like this, and I would argue that a big reason for that is strength. 

2. Yoga for Speed/Power Training: There isn't a lot of speed/power training in the majority of yoga classes, I'll give Bobby that. However, in the more athletic types of practices such as vinyasa, ashtanga, and power yoga,  when you get into the more advanced classes, you can get quite a bit of power training. 

In these classes, there's lots of jumping forward and back, there are quicker flows, there could be rocking + rolling forward and back on the mat and then exploding into asanas at the top of the mat, as well as movements like jumping into handstand or back from handstand into chaturanga. The power created in yoga is a bit more subtle and less in-your-face than the power in a CrossFit class, but I would argue that the deep core power that is required for some of the advanced asanas and transitions does a great job of building an ability to move in a controlled, powerful way. 

3. Yoga for Cardiovascular Training: In yoga, we do a lot of deep breathing. Like, a lot. We also work on breathing deeply while moving through physically challenging poses + exercises, and learn how to breathe into the diaphragm and expand the lungs and ribcage.

Researchers have different ideas about why yoga increases your cardiovascular fitness, but the research  shows that it does; Some say that Sun Salutations increase the heart rate enough to be cardiovascular training and others say that the emphasis on breathing allows the body to take in more oxygen and thus oxygenate the blood more thoroughly, which leads to increase stamina and endurance. 

Personally, I went from being a runner and doing weight training as my primary form of physical activity to being a yogi. When I made this big transition, I didn't notice any negative changes or decreases in my physical state of being and/or fitness levels. I know many people who made similar transitions, and I think that they would agree--if anything, I became stronger from the inside out, which was a great new feeling for me.  

When I do physical activities that require stamina or strength (such as hiking 12 miles at 16,000 feet or loading and unloading a moving truck), I'm aways thrilled to find that I can do these things as if I had been actually training for them, and I credit yoga for this. 

So, I guess what I'm saying is that I believe you can do yoga as your primary form of physical fitness. Do I recommend mixing it up with some weight training, running/walking, or swimming? Yes, I do. But I also think that if you just want to do yoga all day errr day because you love it, I think you're going to stay nice and fit, as long as you do it regularly (4-5 times per week) and take classes that are more movement-based (or at least ensure that some of the classes that you take are movement-based). 

What do you think? What has your personal experience with yoga + fitness taught you? Every person is different and every body is different, so as usual, I think that only you can decide what's best for you...but I'd love to hear your thoughts! 

{Btw, here are my sources: Is Yoga Enough to Keep You Fit? + Can Vinyasa Flow Yoga Make You Fit? Image Source: Daily Mail}

Last week, I was talking to a podcast listener about Ben (and what a wackadoodle he can be), and I said, "That's why I'm so happy that we have the podcast, because the rest of the world can finally get to hear what a...er...unique...guy I'm married to." And it's true!

This week's episode is no different. It starts off with a bang, and I think you'll agree that Ben is just out to make trouble this time around ;) 

But anywho, as you can see, we're talking about listening to your body this week, and although I know this subject is often beaten to the ground in the yoga community, we try to look at it from a number of perspectives in order to bring something new to the conversation. 

Here's the episode description: 

Your body has a lot to say, but do you listen? That's what we discuss in this week's episode--what "listening to your body" means, how to do it, and how to apply this concept to your life in order to be happier and healthier. 

In the first half of the show, we discuss what we mean when we say “listen to your body” and how to use this idea in yoga and in daily life off of the mat. 

In the second half of the show, we discuss how this concept relates to exercise and working out, sleep, illness, nutrition, and making big life decisions. We laugh, we make fun of each other, and of course, we talk #firstworldproblems. 

You can listen to the episode below OR by downloading and/or subscribing in iTunes or Stitcher (be sure you search "Starr Struck Radio").

That's it for this week! As we mention in the episode, next week's episode will be the LAST episode of Season #1, so if you have any questions that you want us to answer in this episode, tweet them to @starrstruckblog OR email marycatherine@starrstruckblog.com. 

Oh, and if you're enjoying the show, would you do us a little favor and pretty please write us a review in iTunes? It only takes about 2 minutes and is a BIG help! Directions on how to rate + review are here. 

Thanks SO much for listening, everyone!