Tag Archives: exercise

Quarantine Reading Round-Up of Johnny La Pasta

With at least another month of quarantine ahead of us, we all have even more time to watch movies and binge television shows, listen to podcasts and stream music, and of course, read! I am rounding up some of my favorite pieces that I have ever written in case you are interested in exploring some writing by Johnny La Pasta! See the options below!


Mindfulness & Spirituality

Manifestation: There’s Something to It

My story of working and experiencing success with the concept of manifestation. It’s an allusive force, but one that can be powerful and real.
Read the full piece here.

Making Waves

Exploring the quotation: “Your thoughts and words are like stones dropped into still waters, causing ripples to grow and expand outward. The power you have to make impact on the world is far greater than you could ever image.”
Read the full piece here.

Let it Go

A discussion about doing your best, whatever that is, accepting where that gets you, and then letting go and finding peace.
Read the full piece here.

Today’s Gratitude’s and Tomorrow’s Visions

A mindfulness practice I have that you might find useful to take up during this time.
Read the full piece here.

Fulfilled

Fulfilled was published on Elephant Journal and discusses our deep desire to do work that fulfills the missions of our souls.
Read the full piece here.


Cultural Criticisms

Choosing Life Over Loans

A discussion of the absurdity of the student loan crisis in the United States and a call to action to still live your life loud and proud even if you have student loans.
Read the full piece here.

Being Whole On Your Own

Exploring the importance of find wholeness on your own before entering into a relationship.
Read the full piece here.

Rome is Burning: A Misguided Mentality of Corporate America

My observation of Corporate America and the absurd and disproportionate reactions that executives and the like have to minor problems in the scheme of the world. Something that will definitely have to change after this pandemic.
Read the full piece here.


Yoga & Fitness

Mantra Intention

Choosing a mantra to move with through your yoga and/or meditation practices.
Read the full piece here.

Fun Yoga Transitions

For yoga instructors and advanced practitioners, a break down of fun transitions to play with in your yoga practice!
Read the full piece here.

Creating a Yoga Playlist

For yoga instructors and home practitioners, I detail my process for creating a dope-ass-fire yoga playlist!
Read the full piece here.

8 Things Fit People Do

An overview of some of the practices that fit people do. Some are practical for incorporating now, others maybe more so later on.
Read the full piece here.


Recipes

Pastas:

Since we are all stocking up on food and cooking at home, we are all probably eating a bit more pasta these days. Below are 3 of my favorite pasta recipes that would be great for this time. Easily swap and substitute ingredients as you prefer.

Pasta Primavera

Easy Bolognese

Spaghetti alla Carbonara

Soups:

Soups are another good option for stretching supplies and making in big batches to feed a lot of people or freeze. Here a few of my favorite recipes.

Johnny’s Tomato Soup

Vegan Caulifower & Red Bean Chili

Honey Roasted Carrot & Parsnip Soup

Other Recipes

Shepherd’s Pie

This is a great recipe to make a big dish of and feed a big family or divide and freeze to eat later on.

Slow Cooker Chicken Adobo

Make a big batch of this chicken to have with rice, quinoa, cauliflower rice, in salads, and beyond! Will freeze well too!

Johnny’s Frittata

A good breakfast that can feed you for 2-3 days.

Vegan Cauliflower Steak Marsala


Travel

Traveling Solo

A discussion about my experiences with traveling alone and the pros and cons that come with solo adventures.
Read the full piece here.

How Travel Can Be a Practice in Presence, Mindfulness, & Joy

Published on Elephant Journal, this piece a discusses how travel can be an avenue to becoming more present and to discovering much about the world and ourselves.
Read the full piece here.

Adventure to Paris & Munich 2015

A recap of my time exploring Paris and Munich during one of my solo travel adventures.
Read the full piece here.

Vancouver Travel Guide

My travel guide for the amazing city of Vancouver, British Columbia!
Read the full piece here.


COVID-19 Specific Pieces

Cautiously Hopeful

At the start of the quarantine in California, I reflect on the challenges of this unique time and maintain that I remain cautiously hopeful.
Read the full piece here.

Confined Contemplations

Questions I am asking myself and reflecting on in this time of quarantine. If interested, grab a journal and work with some of these questions on your own.
Read the full piece here.

Keep It Moving, Quarantine!

Suggestions and instructions for moving your body while stuck inside in this quarantine!
Read the full piece here!


I hope that you find some useful information, inspiration, and/or entertainment in these pieces. If you enjoy, feel free to like, comment, and share!

Keep It Moving, Quarantine

In the midst of the COVID-19 pandemic, we are all spending a lot more time cooped up inside our homes. This forced period of isolation can result in a lot of sitting, lounging, and general lack of movement. Even for those who typically sit at a desk in an office all day may find themselves even more sedentary than normal as need to commute to and from the building, walk to get lunch or coffee, or migrate to different offices for meetings are all eliminated. While social distancing and quarantine offer us the opportunity to slow down and to rest, it is still important to continue moving and exercising our bodies to maintain our best possible health. Studies have shown that sedentary behavior is linked to a variety of health issues including high blood pressure and a heightened risk for over 30 chronic diseases and conditions. So clearly, we are species that needs to be moving and doing so often.  

 In this piece, I am sharing with you some ideas for how you can move your body, in addition to regular exercise, throughout your days in quarantine! You do not need any special equipment or large amounts of space. There are plenty of ways to move your body throughout the day and maintain your health.

Regular Exercise

 Before I go any further, I want to stress the importance of continuing to get regular exercise every day. I am defining “regular exercise” as 30 minutes or more of consistent movement – walking, yoga, pilates, weight training, kick boxing, etc. There are thousands of coaches, teachers, studios, and gyms online right now providing resources, instruction, and tips for how to continue exercising during this time. There are online yoga, pilates, and HITT classes, there are sample body weight and cardio routines, there are full, well rounded at home programs to follow. I suggest exploring your options, choosing what works for you, and striving to do regular exercise for a minimum of the 30 minutes per day, 5-6 days per week.

 Now for the remainder of this piece, I want to offer ways in which you can move your body throughout your quarantine days in addition to the “regular exercise” discussed above. Once again, we will be finding ourselves more sedentary in the coming weeks, and so getting creative and dynamic with movement throughout your day is key.

Movement Breaks

 Again, you may find yourself sitting and lounging for hours on end. While stillness and rest are great, we are a species built for movement and ignoring that fact can lead to a myriad of health problems. According to Healthline.com, sitting for extended periods of time everyday can lead to weakened leg and glute muscles, tight hips and back, weight gain, a heightened risk for cancer, diabetes, and heart disease, and can instigate and/or exacerbate anxiety and depression. Thus, we are encouraged to move, to move dynamically, and do so often.

So, I propose incorporating “Movement Breaks” throughout your days in quarantine. Set a recurring timer for every 1.5 – 2 hours, and when it goes off, stand up and do one of the following:

1 minute of Push-Ups

  • Maintain pectoral, arm, and back strength
  • Try different variations like:
    • Wide Arm
    • Narrow Arm
    • Diamond Hands
    • Claps

1 minute of Squats

  • Strengthen glutes, quads, hamstrings, calves and more
  • Try different variations like:
    •  Standard Squats
    • Hamstring Curls
    • Calf Raises
    • Lateral Raises
    • 1 Legged Twists
    • Squat Jumps

1 minute of Lunges

  • Strengthen legs, glutes, and more
  • Try different variations like:
    • Backward Lunges
    • Forward Lunges
    • Side Lunges
    • Switch Lunges

1 minute of shoulder taps or army crawlers

  • Strengthen arms, shoulders, pectorals, and back as well as practice coordination

1 minute of mountain climbers, plank jacks, burpees, or jumping jacks

  • Strengthen a variety of muscles groups while incorporating plyometric and cardiovascular exercise

Dance Break!

  • Incorporating a cardio burst into your day and have some fun!
  • Put on your favorite pop, R&B, or hip hop song and dance to it for the full 3-4 minutes.
  • This is my personal favorite!

Choreography

  • Find a choreographer/dance instructor on YouTube and learn the choreography dances from some of your favorite performers like Britney Spears, Beyonce, Justin Timberlake, and more!
  • This leads to a full cardio workout as well as coordination exercise and can be a fun group activity!

Walks

  • While we still have the privilege to take walks through the neighborhood, consider taking multiple 15-20 minutes throughout your neighborhood and enjoy the fresh air!
  • Be sure to stay at least 6 feet away from any other passerby.

I hope you enjoy these suggestions for keeping your bodies moving in this unique time! Cannot wait to see you all again when we are out of this!

Virtual Yoga with Johnny La Pasta

In the wake of the COVID-19 pandemic which has led to yoga studio closures, I will be offering virtual yoga classes via Zoom for my students and anyone else who would like to join!

Classes are completely FREE! I simply want to connect with my students during this unique time.

If you would like to make a donation for class, you can Venmo me @Johnny-Newnes

See the updating schedule and RSVP via the Google invites below


Zoom:
https://zoom.us/j/7950920452
Meeting ID: 795 092 0452
Password: 022891


I hope to see you all there! Namaste!

Fun Yoga Transitions

One of the reasons I love teaching Power Vinyasa Yoga is the creative process of drawing up the sequences I guide my students through. Sequencing a yoga flow is in many ways like choreographing a dance routine; it is a craft that is both artistic and scientific and can end in a beautiful piece of movement. In the modern yoga world where all mindful movement is yoga, there is now more room than ever to experiment and present unique flows to your classes. I like to consider myself a pretty creative sequencer, I am always playing around with unique chains of postures and different transitions between them.

After humbly receiving positive feedback from my students about these sequences, I wanted to take the time and share some of my current favorite transitions I have been utilizing in my own sequences. All teachers are welcome to take these and try them on in your own classes. All home practitioners are welcome to take these and try them on in your own practice.

Continue reading

My Health Tips for Flu Season

Fall is here and it’s brought more than just pumpkin spice everything with it. This time of year marks the return of cold and flu season. But before you grab your hand sanitizer and don a face mask, Johnny La Pasta has a few tips to help you stay healthy and fit this sick season!

While I do fall ill sometimes just like everyone else, I have a pretty good track record of staying healthy most years, often completely missing the major flu or cold that everyone around me seems to catch (knock on wood). Even when I do contract an illness, I often bounce back from it rather quickly. This has led many of my friends, family, and students to ask me: How?

Here are my tips for staying healthy and fit during the flu & cold season –

-1- Hydration

water glass theme water

Hydration is always key, including during flu & cold season. Staying hydrated promotes your elimination system which can help to flush build ups of toxins from your body before they can take root and do any harm. So even if it’s cold outside, drink your water like it’s a scorching summer day!

-2- Citrus All Day, Every Day

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 One of the ways I stay healthy all year long is I am almost always consuming some form of citrus. As we all know, citrus fruits like oranges, lemons, and limes are rich in vitamin C which is key for immunity. Citrus fruits have been shown to strengthen your white blood cells as well as increase your white blood cell count. White blood cells are the guys that fight off infection, so you want them strong and in abundance! So, how do you get your citrus in?

Put citrus into your water! Cut up citrus fruits like oranges, lemons, limes, and grapefruit into wedges and store in mason jars in your fridge at home and at work. Anytime you refill your water, squeeze any combination of the fruits into the water and drink. This will make your water tastier and be consistently providing you with a powerful source of vitamin C.

-3- Apple Cider Vinegar

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Another way I keep my health going throughout the year and especially during this season is Apple Cider Vinegar (ACV). ACV is rich in minerals, vitamins, and enzymes that help to bind to and then remove toxins from the body, promote better lymph circulation, and act as a natural antibacterial and antiseptic within the body. ACV has been used medicinally since ancient times in many cultures and science shows there is no reason to stop now!

Take a shot of ACV a couple of times a day or add a couple tablespoons to your water at least twice a day. Yeah, the taste is not the best, but the results are worth it! And if you do get sick, drink ACV all damn day to promote that illness getting killed off!

-4- doTerra On Guard® Protective Blend Essential Oil

on_guard_1400x

I swear on Oprah by this oil. Wild Orange Peel, Clove Bud, Cinnamon Leaf, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils come together to create a master oil that supports the immune and respiratory systems, protects against environmental threats, and supports the body’s natural antioxidant defenses.

Throughout last year’s epically bad flu season, I used this oil in a few different ways. The first was that every night, I mixed a few drops of On Guard into a couple tablespoons of coconut oil and rubbed that mixture into my neck, chest, stomach, and the bottoms of feet so that my body could absorb the oil and all its benefits overnight as my body restored. Secondly, I diffused a few drops of this oil in my oil diffuser next to my bed as I slept. Lastly, when I felt like I was rundown or perhaps coming down with an illness, I added a drop of On Guard to my water a few times per day and drank it down. And I will be repeating all of these techniques with On Guard this sick season.

You can learn more about doTerra’s On Guard® Protective Blend and how to safely use it here.

-5- Oil of Oregano

16x9-oregano-spotlight-lifestyle-us-english-web

Oregano Essential Oil has been used by the Chinese, Greeks, and Romans since ancient times as a medicinal substance. Oregano is highly potent with a phenol called carvacrol that possess powerful antioxidant properties. When ingested, oregano oil acts as an antibacterial, antiseptic, and antiviral.

I do not take oregano essential oil on the regular because it’s nasty AF. However, when I feel myself getting sick or am sick, I will use the oil to help fight and kill off whatever is in my system. You can honestly almost feel the oil burning away at the infection inside you. Again, oil of oregano is extremely powerful and so be mindful to use with caution. Best practice is to dilute 1 drop of oregano oil in at least 4 fluid ounces of water and drink, trying to avoid getting the oil on your lips as it can cause a burning sensation.

I use doTerra’s Oregano Essential Oil, which can learn more about here.

-6- Good Nutrition

carrot-parsnip-soup-18

This one should go without saying. Making a nutritious diet part of your lifestyle is simply key to overall health and wellness. If you are eating wholesome foods that are rich in vitamins and minerals, then your body and immune system are going to be better supported to resist and fight off infection.

-7- Exercise

8 angle

Here again, exercise is just important to living your best life. When it comes to immunity, exercising promotes the elimination of bacteria from your lungs and airways. It also promotes the circulation of your white blood cells; it makes them more active in doing their job of fighting infection. So just move!

-8- Sleep

white bed comforter

Making sure you get your 7-8 hours of sleep per night is essential during flu & cold season. Deep sleep is your body’s time to restore and rejuvenate. If you give it the time it needs to do this, then it is going to be more equipped to ward off sickness. I swear, whenever I find myself in a situation where I am sleep deprived, I end up getting some sort of illness. We really do need our sleep, so be diligent about it.

_ _ _

These are the practices and techniques I have incorporated into my lifestyle which have served me in keeping my healthy and strong. I invite you to try a few or all of these on and see how you fair this sick season. Good luck!

 

 

Warrior Yoga Class

Whilst traveling around majestic Scotland this past October and learning more about the country’s rich history, I was once again inspired by the idea of “warrior”. The ancient peoples of Scotland were fearsome warriors who were nearly unbeatable when they united behind a cause and when they felt earnest conviction for a mission. Many other cultures have given history strong warriors as well that have carved pieces of history. The mental image of a powerful warrior, working to defend, to make change, and stopping at nothing to see justice done is riveting, but also thought-provoking. What if we harnessed some of that warrior determination, stamina, energy, and dedicated it towards the causes and missions that are important to us in our lives?

Now, before I go further, let me disclaim that I am not by any means suggesting we should all become traditional warriors like the ones mentioned above; we should practice ahimsa (non-violence) as much as we can –always if we can. What I mean to say, however, is that we could take that same ferocity of a warrior and apply to our individual and group missions in life. We could use that warrior fire to fuel and to manifest change and positivity in our world. Truth be told, we may need to be our most “warrior” selves now more than ever.

Continue reading

Healthy Food Swaps

Another year, another bunch of resolutions to be healthier! At this time of year, I know that many of you are researching ways in which you can make more healthful, fitness forward decisions. I’ve published several posts to help you with this: “Moderation – Balance – Lifestyle”, “Quick Health Tips”, and “8 Things Fit People Do”. Today, I publish another! This post is all about healthy food swaps; foods you can substitute in for other foods that are on the leaner side. So here we go!

Continue reading

Friend-time Activities That Aren’t Just Drinks and Dinner

I love getting together to catch up with my friends over drinks and/or dinner, it’s one of my favorite ways to see my friends and spend my free time. At the same time, however, there are only so many dinner slots in our schedules to dedicate to friend meetups. Also, drinks and dinners add up fast from a cost perspective (amiright or what?) So in an effort to inspire more friend get-togethers because it is a part of a healthy and happy lifestyle, here are some other friend-time activities that aren’t just drinks and dinner that you can enjoy with those special humans you decided you liked enough to keep around for a while!

Continue reading

8 Things Fit People Do

Being the yoga instructor, #healthyfoodporn hashtag using Instagram cook, and lifestyle blogger that I am, I often receive a lot of questions about how to get fit and stay fit. Friends, acquaintances, and strangers come to me for my advice on how they can achieve greater health. I offer my tips and tricks like in the blog post here, and I always always always stand firm with my belief that being fit is about creating a healthy lifestyle for yourself that you can sustain over a long period of time rather than a quick fix diet or work out program. Also important, I always remind that a pant/dress size or scale number does not equivocate good health, but rather an overall feeling of wellness and ability.

All that being said, people still want to know how us-in-shape-people do it. I know lots of in shape people, and most of us have several things in common with the way we live our lives. So, I will share those with you now so that maybe you can see what we do and if those things appear to be ones you can do in your own life.

1. We prepare much of our own food

food prep

Fit people still go out, fit people still get take out; but fit people also buy whole food ingredients and cook/prep many to the majority of our own meals. By purchasing quality ingredients and handling the preparation of them, we are able to control the amounts of fat, sodium, sugar, etc. in our food as well as manage our portions. It’s just an integral part of the lifestyle. It means carving out time to shop for the groceries, cook, and pack the food; it means hella Tupperware and a messy kitchen, but you feel great, often saves money, and it can be more flavorful too!

I have looked into the flames….

i have looked into the flames.gif

…And I see Rubbermaid in your future!

tupperware

2. We make exercise a priority –

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It’s true; fit people make getting in movement an absolute priority in our day. I hear a lot of excuses along the lines of “I just don’t have time,” and that very well may be if you are just hoping for a random hour to open up in your day so you can fit a sweat in. The fact is, no matter how busy fit people are, they schedule the time for exercise in and rarely negotiate about it. It sometimes means getting up an hour earlier to make it to a before sunrise yoga or aerobics class or having lunch at your desk so you can squeeze in a gym sesh or spin class over your lunch break, but fit people will make it happen no matter what. Why? Because it makes us feel strong, it makes us feel good, and it makes us healthier and happier the rest of the time! The sacrifice of an hour is well worth it.

3. We drink tons of water –

sprinkler 2.gif

We are very blessed in the Western world to have access to clean running water. As much fun as water slides are, a much better use for all that water is using it for hydration! Hydration comes with many various health benefits including aiding digestion, purifying internally, releasing water retention and bloating, and even revving up metabolism. Fit people end up sweating a lot, and so we need a lot of water to replenish, and when we get it, our bodies are the happiest!

4. We sleep –

sleep

Fit people make sure to get ample rest and sleep; when you’re active, it is important to allow your body to recuperate on the daily. A lot of us might be considered grandmas in that we choose to turn in early so that we can catch a full 7-8 hours, but here again, we make it a priority and it feels so good!

5. We are active in our free time –

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A lot of fit people choose hobbies and activities in their free time that involve getting outdoors and moving, and they genuinely enjoy it. Here again, it is all part of the lifestyle! For me, I enjoy taking my dog to the park after work or going on a Saturday hike, some people enjoy surfing in the mornings or playing football in the park on a weekend afternoon. These are all activities enjoyed in addition to normal exercise and movement that we simply find fun and fulfillment in while also being active and getting fresh air.

6. We eat, a lot –

food

Yes, we prepare much of our own food, yes we control our portion sizes, but that doesn’t mean we are eating just kale and orange segments. Healthy people eat every few hours and make sure to get plenty of good foods with lots of nutrition. Starving yourself for 10 hours straight does not equal health, feeding yourself nutritionally rich foods every 2-4 hours usually does. Which would you choose?

7. We say no –

no

Sad Panda, but sometimes we have to say no. Sometimes we turn down the slice of cake if we’ve been having too much sugar or we opt for the chicken and vegetables rather than the burger if we’ve been going to town on the carbs and salt. This is NOT to say you can never have the cake or the burger, but you have to check in with yourself and see what is going to make you FEEL the best, and sometimes that means saying no.

Here’s a sad Panda for you

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8. We say YES!

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Living a life of strict eating patterns that never permits a little indulgence is not fun or sustainable. It is important to enjoy what life puts on the plate for you, and sometimes that is a big pizza or brownie Sunday. Don’t be afraid to indulge and enjoy: make sure to treat yourself! Complete deprivation is not the goal here, its balance. Your dessert Monday through Thursday might’ve been a small piece of dark chocolate, but on Friday go ahead and have the Pizookie! You are golden! I live by an 80%/20% rule: 80% of the time I eat those traditionally healthier choices, 20% of the time I eat whatever the hell I want without apologies! So eat up me hearties yo-ho!

So, those are some of the things us “fit” people do. But remember, even if you are starting a new fitness journey, be kind to yourself and love yourself as you are now and along every step of the way!

Adapt and Embrace Yoga Class

If you have read any of my previous yoga posts on this blog, then you will know that I am a firm believer that yoga is a great way to exercise not only the body, but also the mind and the spirit to strengthen and prepare for what goes on in life off of the mat. In yoga classes, or at least the ones I teach and take, we often theme the class – the sequence of postures, the music, the spoken words, and the energetic intention – to correspond with other aspects of life and the self.

Recently, I was meant to travel to Denver to visit with my good friends for the weekend. I was all packed and ready to go when just a few hours before my flight, I learned that an unusual snow storm had begun to blanket the Denver area and that because of it I would not be able to make the trip. Now, my first reaction was one of deep disappointment and even a bit of anger. I had been looking forward to the visit for months and now it was all off! Understandably, the circumstances darkened my mood.

I remembered, however, that life flows like water and you never know when the current is going to shift. Sometimes, you simply have to adapt, go with that flow, embrace it and see where it takes you while keeping an open mind. I decided to practice what I preach and shift my perspective about the Denver trip cancellation. Firstly, I was able to rearrange the trip for just two weeks later so it wasn’t like all my hopes for Denver and seeing my friends were ruined; they were merely delayed. Secondly, I decided to look at my now free weekend as a blessing; I could now go to lunch with my cousin whose schedule and mine hadn’t been lining up for a get together, I could now work on writing projects I hadn’t had as much time to dedicate to as I would like, and I could simply relax. Once I took this mindset – once I adapted, embraced and went with the flow that the universe was pushing at me – all was well; it ended up being a great weekend in its own way with lots to be grateful for.

I took the experience as inspiration for the below yoga class. In this class, I talked to my students about adapting to the present, accepting and embracing what is, and going with it with a light sense of peace for it all. On the mat, this can mean adapting to how your body is feeling during the yoga practice, accepting how the body is doing without judgement or resistance, and simply continuing forward through the class as best as you can and with a sense of peace with where you are at that day. No solid plans to come in and nail a handstand or get that cool new posture you’ve been working on; simply coming in with an open mind to the practice and going with what comes. I then encouraged my students to take this off the mat as well by exploring where that adaptability and ability to go with the flow could be applied in their everyday lives.

The sequence is meant to representative of all of this and provide challenges that you must adapt to as they come; strange and unexpected transitions like Tibetan rolls, Baby Birds of Paradise as a peak posture – a rare but equally challenging and fun variant of the classic Birds of Paradise Pose, and a literal change in the direction of the class as this class was a Mandala flow – where you begin facing the front of the room but eventually end up facing the back of the room. From the feedback I received, my students really enjoyed the class for the sequence and the theme.

Here is the sequence that you are more than welcome to try and/or borrow!

IntegrationSun ASun BCore and Strength Part 1Strength Part 2Cool Down