Reflection: Good Friends

  
|| L I F T || Build positive relationships and surround yourself with friends that support, encourage, celebrate, inspire, and lift you higher!

In the past few weeks while nursing an overuse injury, I have been reminded of how fortunate I am to have such wonderful friends. Two of my physical therapist friends have worked on me and helped me to recover. One of my yoga teachers gave me massages, let me borrow a portable massager that I use everyday, and also gave me a book with restorative poses to practice.

As I have regained strength and my pain has decreased, another friend and personal trainer gave me a boxing lesson that was just the right level of intensity for a workout that would not injure me.

How lucky am I?? I am not in luck though honestly because I picked these people to be my friends! Just as we can make healthy diet and exercise choices to take care of our bodies, we can also decide who we surround ourselves with that will enhance our lives.

It is no surprise that studies show that good friendships have a positive impact on our health. Look around you and make sure that you are in good company. The best friends are those that boost your mood, self esteem, and encourage healthy behaviors.

Get rid of negative and toxic people in your life asap! Kick them to the curb! There is absolutely nothing mean or selfish about eliminating people and relationships that do not serve you well. Love yourself enough to make the choices that are best for you.

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Photo by Masha Creative for Nóli Yoga 2015

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Healthy Eats: Avocado Egg Bake

  
Breakfast is the most important and just so happens to be my favorite meal of the day. When I have to leave home for early morning clients, I typically make a green smoothie to-go. On the days when I have the morning off or have a later start, I enjoy taking the time to make a sit-down breakfast like this delicious Avocado Egg Bake!

Avocados and eggs are the perfect combination for a morning meal as they are packed with protein and fiber, that will keep you satisfied until your next meal. Try this easy recipe and feel free to use your favorite toppings like tomatoes, basil, cheese, and bacon.

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Prep Time: 5min

Cook Time: 15-20min

Serves: 1-2ppl

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Ingredients:

– 1 medium size avocado, halved and pitted

– 2 eggs

– salt and pepper to taste 

– red pepper flakes (optional)

– 1tbs feta cheese (optional)

– 1 tsp chives (optional)

Procedures:

1 — Preheat the oven to 425 degrees.

2 — Scoop out a small portion of the center of each half of the avocado with a spoon.

3 —  Crack 1 egg open into each half of the avocado, and season with salt and pepper to taste.

4 — Bake 15-20min, then top with red pepper flakes, chives, and feta cheese (or your favorite toppings) and serve.

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Tips: Make sure your avocado is a big enough size to be able to hold the eggs. Also, be sure to use a baking pan that can support your avocado to prevent the eggs from spilling off the side. I tried to use a tray at first and my egg was spilling so I opted for a cupcake baking pan and placed foil inside to keep the avocado halves in place.

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Move of the Day: Développé 

  
|| DÉVELOPPÉ || This ballet inspired variation of the Pilates side kicks is a great exercise to tone the booty!

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1 — Begin lying on your side with your shoulders and hips stacked and legs slightly forward on angle, one or both hands behind the head. Have the heels together and toes apart in a Pilates “V.”

2 — Bend the top knee dragging the toes up the inside of the bottom leg and be sure that the knee is pointing up, keeping the turnout of the hips.

3 — Extend the top leg up towards the ceiling and lower it to meet the bottom leg in the starting position. Repeat 4-10x and perform this exercise on the other side.

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Tips: Keep the torso still while moving the legs by pulling the belly button in towards the spine. If having both hands behind the head feels too challenging to keep the body still, place the top hand on the mat in front of you for support.

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Tights: BodyLanguage Sportswear

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