Feb 23, 2015

Beach Babe : Katie Osumi


I am oh so very excited to introduce you to mega beach babe, Katie Osumi. If you workout in Orange County, chances are you've taken one of Katie's amazing classes. Before I started teaching,  I regularly took her spin class and I remember thinking.. wow, this girl is so fun! To call her a peer now is truly a dream come true. 

Katie writes a clever blog called Goodnite Irene and is taking a short hiatus from teaching to have her first baby. Due in April, I'm sure her clients miss her very much. Here's just a taste of the very talented and very charming Katie Osumi... What a babe! xx 

Introduce Yourself:
hello! my name is katie osumi. i am a so-cal native, ucla-grad, living in newport beach with my hunky husband {aka hunkiest,} and our two beasts: jones + priscilla. i am an instructor of indoor cycling as well as the creator of coreplay®, my signature mind-body class incorporating pilates, yoga, barre + functional training. i am also 7 months pregnant with our first baby, a sweet girl.

Why did you start teaching fitness classes?
i kind of fell into teaching fitness. i was a binge-spinner in the 90’s, and the manager of the gym i belonged to {now equinox Irvine} asked me to fill in—once i put that microphone on, i haven’t been able to take it off.

What’s your favorite part about teaching?
my favorite part of teaching is seeing the results {both immediate + long-term} -i love how someone can come into a 6am class, dog-tired, irritable, and unsure why they’re even there---and not even 10 minutes later, their moods are transformed; they’re “woo-hoo’ing” and ready to light the day up.
i’m also inspired the physical, mental and emotional changes in my students over time: anything from weight loss, strength, stress-relief, and even depression relief.

What’s the longest you’ve gone without exercising?
ugh, the longest i’ve gone without exercising was last year..my doctor mandated a 4-week bedrest…i lasted just over two weeks before i snuck into a much needed, brain-clearing spin class.  


How has pregnancy affected your exercise habits?
pregnancy has rocked my world! every day i’m speechless {aka out of breath} at how much harder everything is---spin class, pilates, walking up the stairs, sleeping etc.}
i’ve had hyperemesis gravidarum {severe nausea} for the whole pregnancy, and for the most part, the only time i’m not nauseated, though, is when i incorporate some sort of exercise; my fitness regime has been my saving grace during this pregnancy.

Any suggestions for other mama’s - to - be out there?
for other mama’s-to-be i would, of course, say listen to your doctor first and foremost. my ob-gyn green-lighted any and all exercise i was doing prior to pregnancy. pregnancy isn’t the time to set new records on your 1-mile run, but
if you’re feeling up to it, exercise is so beneficial during pregnancy---both for the baby and you.
secondly, trust your intuition, listen to your body—you know your body best and if something feels off, you should stop.

What are you most excited about becoming a mom?
other than not being pregnant anymore, i’m most excited to have this little person to adore. i can’t think of a bigger adventure {both scary and wonderful} than parenthood.

Guilty Pleasures?
oh my gosh!? where do i start?
coffee, multiples naps throughout the day, vanderpump rules, swearing, online shopping, turning my phone and computer off.

Favorite healthy snack or recipe?
my smoothie: kale, banana, almond milk, blueberries, pineapple, baobab powder, and a ton of cinnamon. i pretty much have this every day.

If you weren’t a fitness instructor, you would be… a professional nap-taker.

How do you motivate your clients/students?
they’re all so unique and respond to different stimulus: some like personal attention, others want to be more anonymous and left alone. my ritual before every class is to remember and re-affirm that this time is never be about me; this is the student’s experience, their hour, their money and i need to leave my crap out of it. it needs to always be about THEM. i hope that’s what they feel.

You can follow Katie on Instagram, Facebook and Twitter. And be sure to check out my interview now live on Goodnite Irene. 

Feb 16, 2015

Favorite Fitness Tools







You don't have to dedicate an entire room or space to a home gym. These lightweight fitness tools easily store in a closet or under the bed and can give you an amazing workout. These are my favorite fitness tools that I use both in class and at home...

 Use for abdominal work, inner thigh work, gluten and even upper body
I use two sets of light hand weights -- 5 pounds for back, biceps full body movements (like squats) and 3 pounds for shoulders and triceps
The bands loop around the legs or upper body to add resistance
Reverse and lateral sliding lunges as well as abdominal work
Release soft tissue build-up (Myofascia Release)
Release tension in the upper body, lower body, even the ankles and hands  (A DIY Massage)

Feb 11, 2015

Weekly Readings + a Valentine's Shout out to Thirdlove

Happy Wednesday Babes! I've got a hodgepodge of goodies to share with you today. Before you check out all the fun articles I've read lately, I must introduce you to Thirdlove. They recently sent me a free set of lingerie and oh my gawd... Best bra and booty shorts ever. What a treat for a dear old mom (and dad).

I downloaded Thridlove's App and did the coolest thing on my phone. I took a couple of photos in the mirror, (one from the front, and one from the side) and the app was able to find my bra size, which was quite nice since after breastfeeding for nearly nine months (still am) I had no idea what size these babies are. I've also teetered between two different cup sizes and guess what? They offer half sizes. Amaze. Valentines Day Outfit... check.  This mama has never felt so good. Thanks Thirdlove!

Use code BEACHBABE10 to get 10% off your purchase and a free fitting using the Thirdlove App. 
(PS. you don't have to purchase anything to get fitted which was seriously fun...technology is just too cool)


And Now for your weekly readings... 

On Health: 

On Fitness: 

On Motherhood & Fitness: 

Feb 10, 2015

5 Minute Exercise to Cure Plantar Fasciitis

I've been experiencing some on and off heel pain known as plantar fasciitis. If you've ever experienced this kind of pain before you know it's not pleasant! It feels like your heel is bruised or kind of like your walking with a pebble under your heel. Not nice.

Plantar Fasciitis can be due to a lot of different things -- for me I think it's exercising barefoot, without enough arch support. The root cause of plantar fasciitis is an inflammation of the thick tissue that connects your heel to your toes (the plantar fascia). If you've been suffering from this terrible condition, don't fret. I've got a 5 minute exercise to cure plantar fasciitis for good.

I did 2 rounds of this exercise and my heel pain was gone! All you need is a golf ball, a small towel and some ice. Hope it works for you babes, as well as it worked for me xx


Feb 5, 2015

Marinated Fennel Salad


Today's recipe is one that I never imagined making. First of all, I've never made anything with fennel before and secondly, I've never been too keen on beets. With that being said, this has quickly become one of my favorite salads....side note: this marinated fennel salad is perfect for a girl's baby shower as the beets quickly turn everything pink!

Ingredients: 
(measurements are approximate)
5 Small Roasted Beets (you can get Melissa's or Trader Joe's brand pre-cooked to save time)
One Fennel Bulb
1/2 Cup Trader Joe's Orange Muscat Champagne Vinegar (or a blend of 2 parts champagne vinegar and 1 part orange juice)
3 Cups Spinach
1/4 Cup Goat Cheese Crumbles
1/4 Cup Pine Nuts

To Make: 
Thinly slice fennel and beets into 1/8 inch pieces (I used my mandolin for quick and easy slicing). Place Fennel in a zip lock bag and cover with Vinegar.  Let marinate for at least 30 minutes. Combine all ingredients on a plate or bowl and serve. No need for dressing as the marinade is enough for the entire salad. Enjoy! 
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