Blog | Kauai Yoga and Fitness - Part 2

Fitness Tip Of The Week #2


  • Vegan Mint Soursop Ice Cream, Oh My!

    soursop_icecreamA friend brought me 2 big sour sop fruits the other day! I gave one to my dear friend who gets just as giddy as I do over this fruit, and kept one for myself. So fun to share things we know lights others up! And this is one of those food that just looking at it makes me happy.

    That leads me to today’s recipe I wanna share with YOU. Vegan Sour Sop Ice Cream with mint and vanilla goodness.

    Now, in case you don’t know, sour sop is one of those fruits that has phytochemicals that kick cancer cells in the ass, kills parasites inside of our bodies, and is healthy for our liver.

    And that is just a few of the many benefits of this yummy fruit that has a nickname of “ice cream fruit.” (more…)

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  • Online Yoga And Fitness Training With A 7 Day Challenge

    Train_With_me_Online_BOARDEROMG I am so freaking excited! As many of you know I have been working on an online yoga and fitness training site for THREE YEARS now!

    Did I think it would take this long to gift out to you this free week trial? NOPE. But I never gave up and today is the day I get to invite you to come and experience what many women who already train with me online are receiving too!

    My ONE WEEK ONLINE YOGA AND FITNESS CHALLENGE is ready for you and your body!!! (more…)

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  • Upper Body, Core & Cardio Workout You Can Do At Home

    side plank with hand weightThis summer we went to the mainland for a little family vacation. I packed my yoga mat, a jump rope, my interval timer and a resistance loop, knowing I would be set to enjoy tons of diversity and rock all my workouts while being gone for 2 full weeks. And I did!

    Which was awesome because nobody likes the feeling of coming home from vacation in a frumpy body that ate more food than normal and moved less than regularly, just because it was out of it’s natural habitat.

    I came home feeling fabulous because I worked out and/or practiced yoga almost daily. Today I am going to share with you one of the workouts I did at my mother-in-laws house. This workout targets the upper body and gets the heart pumping.


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  • Exactly HOW To Get Consistent With Your Fitness

    happy, fit confident bodyYou have heard me say this time and time again, “Consistency is the KEY to a workout and/or yoga practice that is going to really change your life and transform your body.” I KNOW this to be true, I know this as truth in the fibers and cells of my being.

    If you read the blog post I wrote a year ago, “A Simple Fitness Tip That Drastically Changed My Life” you know that I use to have a belief that if I didn’t have 60 or 90 minutes a day to do my yoga, then it wasn’t worth it anyways. OMG, what a horrible lie I was telling myself. And when I realized I had this belief I started committing to just 20 minutes a day and BAMB, the results I was feeling in my body came quick because I was now showing up daily!

    You will reap MORE benefits in your life and in your body by working out 20 minutes a day, 6 days a week than you would showing up only one day a week for an 80 minute practice. This is true! It is the things we do over and over again that make up who we are and that shape the person we are.

    But HOW does one get consistent? I am going to help you with that today! (more…)

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  • 5 Tips That Will Propel Your Wildest Dreams To Come Alive

    SUP yoga On KauaiA woman in my private VHB (Very Happy Bodies) group that I train online asked me in our monthly activation call yesterday if I recommend just picking up and leaving if you want to make a huge move.

    Well, I think everyone’s circumstances are unique and if we think there is any one way only path to anywhere we are potentially cutting ourselves off from tons of support.

    However our conversation took off into a magical place and the hour conversation ended with a beautiful meditation around letting go of the need to control.

    What the women on the call shared was that they are witnessing a need to control every placement (which is ultimately rooted in fear) and they were ready to let go of that and courageously explore what letting go of the need to control truly feels like.

    I think many of us may consider ourselves to be a bit of a “control freak.” One place in my life I know I can let go of this more is in parenting. And that just gets me started. (But that’s another story, heehee. So before I get carried away, let me get back on track). (more…)

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  • Are You Too Old To Be Fit And Feel Fabulous?

    3GENERATIONSOne of my amazing students shared with me this morning in our 6:15 am full body workout class that she SURFED the other day for the first time in a long time.

    This is a student of mine that has been showing up so consistently and so full on for months. When I see the way she moves in comparison to where she was a few months ago I am blown away!!!

    She said, “Samantha, I felt as strong as I did in my 20s when I was surfing every day! When I was paddling out I just kept thinking that that was the high intensity part of our interval training.”

    I asked her, “How old are you now?”
    “47!” she replied.

    Listen, age ain’t got NOTHING on you unless you believe it does. I am proof of that, my students are living proof of that, and you may be proof of that too. As you can see in the photo here my mama at age 67 is proof of that too!

    And I am going to share with you today some powerful perspective so that you can see more clearly some of your limiting beliefs that are keeping your body in a box that doesn’t belong to it! (more…)

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  • Without A Plan, Your Goals Are Just Wishful Thinking

    PlanBasically in my online group coaching program I give my clients a weekly plan of attack to follow that has already proven to gift amazing results to their bodies, minds and spirits!

    Rigid lines and rules to follow are NOT my approach. They will burn you out and are not a long term success plan. BUT a plan that is inspiring, grows with your potential and is proven effective IS where it is at! (more…)

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  • Yoga & Fitness Tips: Episode 6 & 7

    backbend_sunsetSo today I am sharing 2 tips that will rock your body’s potential. One for yoga and one for overall fitness!

    The first tip of this week is something that if you are NOT implementing into your week you may be experiencing burn out, may be feeling over stimulated and may even be loosing some of your inspirational spark!

    Some of you may be implementing this first tip of the week often. And if that is you, you are certainly experiencing feeling stuck, feeling heavy and feeling very unmotivated.

    The second tip I have for you will help you rock that yoga transition from handstand into a back bend!!!


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  • Why You Want To Blend BOTH Yoga And Fitness: Episode #5

    runI love yoga and high intensity training! Duh. These disciplines both have many benefits when practiced individually; but when practiced together your body will experience new levels of potential!

    Yoga works mostly slow twitch muscle fibers; but do you know that approximately 50% of our muscle fibers are fast/super fast twitch muscle fibers? This means that 50% of your body’s muscle potential may be left unchallenged if your only practice is yoga. Being a die-hard yoga junkie, I played just in that world for about 10 years. About 4 years ago I branched out and took all the amazing, fabulous things I loved about yoga, and spiked it up by adding weight training and high intensity interval training.

    I now strategically weave plyometrics, high intensity interval training and unique strength training exercises into my fitness classes to strengthen the muscle fibers that get under challenged in yoga. And my body feels more alive now at 39 than I did when I was 29! That is why I am so fired up about sharing such a synergistic blend of movement and play for optimal health and vibrancy! (more…)

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  • Episode #4: I Wrote Myself A Love Letter

    200672_10151364639496730_202471069_n-300x300One of the first assignments I give my online yoga and fitness I work with in a private group setting is to write themselves a love letter.

    This is an assignment I was first introduced to by a mentor of mine here on island, Jane Winter, and it is one that holds such powerful resonance that I now share it with those I coach online too.

    Today’s fitness tip goes way beyond the physical and straight to the heart of our spiritual physique. This is a practice that I promise you will change your life if practiced consistently and can make a HUGE shift in your energy and inspiration right away too. One of my newest VHB (very happy bodies) members shared a PROFOUND testimony from stepping into the VHB assignments full out her first week. You won’t believe her testimony. I wonder what you will receive too?


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