Jamie is here to help with your yoga needs! Whether you want a class or one on one, she is truly the best!

I can definitely say that I have signed up for my first triathlon. I am beyond nervous, but excited for the challenge! I hope to track my journey on this blog. I am sure it will be a great one! I hope I inspire at least one person to try anything new… whether its a first 5K, learning to SUP, or whatever adventure their heart desires!

I am so excited to tell you about this collaboration! Wahoos has so awesomely printed 2500 FREE TACO cards to help support Cal Coast Fitness and my efforts to promote an active and healthy lifestyle. I am so stoked! Wahoos has been my go to place for a fresh and healthy protein fix! You can come get a free card if you A. See me out and about in the community or B. come to or participate in the Irvine Mud Run or the OC Races. You can seek us out at the Wahoos booth, or just find a CCF person handing them out. Be sure to take a picture and upload you and your taco card to @Cal Coast Fitness on FB (LIKE us if you don’t already) as well as Instagram and #wakeupandrun with that. Please tag @Wahoos too! We love and appreciate all the support!!

http://www.jctcoffee.organogold.com/r/US/

Don’t let the cold get you down! It may be a little scary facing that winter chill, but you will feel even better knowing you are one of few with the courage to get out. THings to think about though… warm up and cool down. This chilly weather can really be hard on your muscles. Make sure you don’t hurt yourself. Bring chapstick, and water, and be a cold weather warrior! I took this pic at 5:00am before my morning run this week…

Well, two weeks ago my best friend and I ran the Long Beach Marathon. I am proud to say I can still run, and that I know someone as crazy as me to run with! Thanks to my BFF, I was able to run with her during this beautiful day along the coast.  I am looking forward to putting on another Run Club to do the Surf City Half. I hope I can teach others what running has taught me!

Running… cheaper than therapy!

Who cares how old you are! Sunshine and some good waves are always enjoyable! Just remember to wear something to protect your skin and always practice water safety!

I have to say… I found a great little coffee shop called ‘Hidden Coffee House’ nestled in downtown San Juan Capistrano. It has a great patio, cozy feeling, and fabulous coffee. It’s the kind you get with a design in the foam! Anyways, did you know some of the great benefits coffee has? According to the American Heart Association, drinking 1-5 cups a day can reduce your risk of stroke by 25%.  Women who drink 4 cups per day are 20% less likely to be clinically depressed. And Men who drink 2-5 cups per day are up to 60% less likely to develop lethal prostate cancer. This is amazing! (from journal of the national cancer institute) Who wouldn’t want to grab coffee with a friend!? Next time you meet for a run or workout, add a coffee date!

Hello friends! I wanted to share with you this awesome event that we get to be a part of. CCF and Laguna Beach Paddle Boarding are partnering up to attempt to set the Guiness Book of World Records for the largest dry land stand up paddle lesson. Enter promo code: FRIEND at check out when you register for half off tickets. All proceeds go to Haileys House, a local non-profit that guides teen girls down the right path of life.  We would love for you to join! Please share this with everyone. We are looking for sponsors, donors, and just people down to party with us at the event! Visit the site at: www.paddleparty2012.com

We all know that green tea is high in antioxidents, but did you know Rubios tea has just as many benefits and good things too? I fell in love to this new tea brand called: Tea of Republic. They have great teas, but one, (pictured here), is my new favorite tea! Rubios helps people with high blood pressure and is often suggested to people who have heart failure.  Anyways, I try and have a cup a day if I can.  It tastes great and helps my heart… that is super important to me especially since I am so active. I like to know that the one thing pumping blood and oxygen to my limbs is taken care of!

Looking for something new? Want to spice up your routine or challenge your athleticism? Well I suggest to TRI the Danskin Triathlon! I have run many 10K’s, marathons, half marathons, etc.. but NEVER have I done a triathlon.. I can barely even swim…. But I got the courage and some AMAZING support and I am getting ready to start training for this fabulous event.  Sorry boys.. it’s ladies only! I feel like I can really set some goals and rock this race. It’s a ½ mile swim, a 12 mile bike, and 3.1 mile run. Doesn’t that sound fun??? Grab a girlfriend and make it a memory! There is no better feeling than having a buddy to train with you and experience this with! Join me and sign up today at: www.danskintriathlon.net  Cal Coast will be a part of this and hope you will TRI it too! I will keep you all posted on my training! I look forward to it!

WOW! What an amazing turn out CCF (Cal Coast Fitness) had. We had almost 20 people run with us in the Irvine, CA. Color Run. It was a great day full of color and joy… OBVIOUSLY. Can’t you tell from our photos?! Families, walkers, runners, and some dogs, came out for this colorful 5K to benefit Big Brothers Big Sisters. I can’t wait for another fun event to share with you all! You want in with us next time? Find us.. we will let you!

Don’t make vacation an excuse for not staying active and healthy! Spring break is just around the corner, and summer is right behind. Remember there is lots you can do to stay fit! Snorkeling, for example, can be a great activity for all ages and sizes to get some exercise! Check out me above in Cancun! I went out for about 2 hours a day in the  most beautiful water ever… did you know you can burn over 200 calories an hour snorkeling??? Get out and get moving on our vacation. There is plenty for you to do: walk on dry sand, swim, hike, bike, etc! Stay true to yourself and keep up the motivation! Set an example for others on vacation!

Challenge a fellow Tribute to the below:

1. Jump rope

2.  Push up

3.  Walking lunges

4. Mountain Climbers

5.  Full sit ups

6.  Decline push up

7. Jump squats

8.  Crunches

9.  High knees in place

10.  Side to side 20m sprints

11.  Burpee

12.  Jumping jacks

Each is 40 seconds long. Keep track of how many reps you do for each exercise. Repeat once. Most reps WINS!

20 push ups

20 squat jumps

20 crunches

20 marching in place

20 military push ups

20 side to side lunges

Repeat 3-5 times!

For years I have worked in the corporate world. I have done what I was told to do my whole life by my dad: graduate college with good grades, get a job, and move up. I did just that. I have worked for corp. America the past 6 years. I have a good job and a fun workplace, but to be honest, it is not my passion. Fitness is my passion. And it wasn’t until I started training and really focusing on how I could help others, that I realized I needed to follow my heart and do what I love. Whether I help someone lose 6 inches on their waistline or facilitate a smile on someone’s face, or make someone inspired by the blog, helping others is what I was born to do. Cal Coast Fitness is my dream. When my team started CCF I knew it would be big and great. And we are not “big”  YET, but we most certainly are great. I followed my dreams and I am doing what I love. Every day it makes me happy to talk to the world on this blog, it makes me happy going to see clients, and makes me even happier when I break a sweat. I am a happy me now. I took the right steps and followed my heart. I think you should follow yours too and do what you love.

The Carlsbad Half Marathon ended up a success! The CCF Run Club had some personal records made.. so exciting!  We trained for 3 months, some new to running, some advanced, and we all had a great time doing it. I am so proud of all the runners who finished that race! It was a wonderful day!  P.S. Did you know that running in groups is actually better for you? You are held accountable for meeting people so you will run more because of that. Plus the friendships built and the camaraderie makes it enjoyable. Find a run group or a buddy and start jogging!

It sounds crazy, but I want you to stop buying foods marketed as low-fat or fat-free. Typically, they save you only a few calories and, in doing so, they replace harmless fats with low-performing carbohydrates that digest quickly—causing a sugar rush and, immediately afterward, rebound hunger. Researchers from the University of Alabama at Birmingham found that meals that limited carbohydrates to 43 percent were more filling and had a milder effect on blood sugar than meals with 55 percent carbohydrates. That means you’ll store less body fat and be less likely to eat more later.

FAT HABIT #2: Not seeking nutrition advice

Good news here: By reading this, you’re already forming habits that can help you shed pounds. When Canadian researchers sent diet and exercise advice to more than 1,000 people, they found that the recipients began eating smarter and working more physical activity into their daily routines. Not surprisingly, the habits of the non-recipients didn’t budge

FAT HABIT #3: Sleeping too little or too much

According to Wake Forest researchers, dieters who sleep five hours or less put on 21⁄2 times more belly fat, while those who sleep more than eight hours pack on only slightly less than that. Shoot for an average of six to seven hours of sleep per night—the optimal amount for weight control.

FAT HABIT #4: Eating free restaurant foods

Breadsticks, biscuits, and chips and salsa may be complimentary at some restaurants, but that doesn’t mean you won’t pay for them. Every time you eat one of Olive Garden’s free breadsticks or Red Lobster’s Cheddar Bay Biscuits, you’re adding an additional 150 calories to your meal. Eat three over the course of dinner and that’s 450 calories. That’s also roughly the number of calories you can expect for every basket of tortilla chips you get at your local Mexican restaurant. What’s worse, none of these calories comes paired with any redeeming nutritional value. Consider them junk food on steroids.

FAT HABIT #5: Drinking soda—even diet!

The average American guzzles nearly a full gallon of soda every week. Why is that so bad? Because a 2005 study found that drinking one to two sodas per day increases your chances of being overweight or obese by nearly 33 percent. And diet soda is no better. When researchers in San Antonio tracked a group of elderly subjects for nearly a decade, they found that compared to nondrinkers, those who drank two or more diet sodas a day watched their waistlines increase five times faster. The researchers theorize that the artificial sweeteners trigger appetite cues, causing you to unconsciously eat more at subsequent meals.calcoastfitness.com

FAT HABIT #6: Skipping meals

In a 2011 national survey from the Calorie Control Council, 17 percent of Americans admitted to skipping meals to lose weight. The problem is, skipping meals actually increases your odds of obesity, especially when it comes to breakfast. A study from the American Journal of Epidemiology found that people who cut out the morning meal were 4.5 times more likely to be obese. Why? Skipping meals slows your metabolism and boosts your hunger. That puts your body in prime fat-storage mode and increases your odds of overeating at the next meal

FAT HABIT #7: Eating too quickly

If your body has one major flaw, this is it: It takes 20 minutes for your stomach to tell your brain that it’s had enough. A study in the Journal of the American Dietetic Asso- ciation found that slow eaters took in 66 fewer calories per meal, but compared to their fast-eating peers, they felt like they had eaten more. What’s 66 calories, you ask? If you can do that at every meal, you’ll lose more than 20 pounds a year!

FAT HABIT #8: Watching too much TV

A University of Vermont study found that overweight participants who reduced their TV time by just 50 percent burned an additional 119 calories a day on average. That’s an automatic 12-pound annual loss! Maximize those results by multitasking while you watch—even light household tasks will further bump up your caloric burn. Plus, if your hands are occupied with dishes or laundry, you’ll be less likely to mindlessly snack—the other main occupational hazard associated with tube time.

FAT HABIT #9: Ordering the combo meal A study in the Journal of Public Policy & Marketing shows that compared to ordering a la carte, you pick up a hundred or more extra calories by opting for the “combo” or “value meal.” Why? Because when you order items bundled together, you’re likely to buy more food than you want. You’re better off ordering your food piecemeal. That way you won’t be influenced by pricing schemes designed to hustle a few more cents out of your pocket.

FAT HABIT #10: Facing the buffet

Cornell researchers found that when eating at a buffet-style restaurant, obese diners were 15 percent more likely to choose seats with a clear view of the food. Your move: Choose a seat that places your back toward the spread. It will help you avoid fixating on the food.

FAT HABIT #11: Eating off larger plates

One study found that when given an option, a whopping 98.6 percent of obese individu- als opt for larger plates. Translation: More food, more calories, and more body fat. Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds.

FAT HABIT #12: Putting serving dishes on the table

Resist setting out foods buffet- or family-style, and opt instead to serve them from the kitchen. A study in the journal Obesity found that when food is served from the dinner table, people consume 35 percent more over the course of the meal. When an additional helping requires leaving the table, people hesitate to go back for more.

FAT HABIT #13: Choosing white bread

A study from the American Journal of Clinical Nutrition found that when obese subjects incorporated whole grains into their diets, they lost more abdominal fat over the course of 12 weeks. There are likely multiple factors at play, but the most notable is this: Whole grain foods pack in more fiber and an overall stronger nutritional package than their refined-grain counterparts.

FAT HABIT #14: Taking big bites

The American Journal of Clinical Nutrition found that people who took large bites of food consumed 52 percent more calories in one sitting than those who took small bites and chewed longer. By cutting food into smaller pieces, you can increase satiety and enjoy your food more thoroughly. A good general rule? The smaller your bites, the thinner your waistline.

FAT HABIT #15: Not drinking enough water

Adequate water intake is essential for all your body’s functions, and the more you drink, the better your chances of staying thin. In one University of Utah study, dieting partici- pants who were instructed to drink two cups of water before each meal lost 30 percent more weight than their thirsty peers. And you can magnify the effect by adding ice. German researchers found that six cups of cold water a day could prompt a metabolic boost that incinerates 50 daily calories. That’s enough to shed five pounds a year!

FAT HABIT #16: Having overweight friends

Research from the New England Journal of Medicine indicates that when a friend becomes obese, it ups your chance of obesity by 57 percent. This probably has to do with the social norms that you’re exposed to. Rather than ditch a friend who starts to put on a few extra pounds though, suggest healthy activities that you can do together, and avoid letting him or her dictate the meal (“Let’s split the cheesecake!”)

FAT HABIT #17: Eating too late

Your body can burn flab while you sleep, but only if it isn’t too busy processing a full stomach. A new study in the journal Obesity looked at the sleeping and eating habits of 52 people over seven days, and it found that those who ate after 8 p.m. took in the most daily calories and had the highest BMIs.

FAT HABIT #18: Not using a scale

Looking at your body weight reinforces weight-loss goals and makes it difficult to cheat your diet. When University of Minnesota researchers observed dieters who weighed themselves daily, they discovered that the routine of stepping on a scale helped those people lose twice as much weight as those who weighed themselves less frequently. Avoid being thrown of by natural fluctuations in body weight by stepping onto the scale at the same time every day.

FAT HABIT #19: Drinking fruity beverages

Most restaurants and bars have ditched their fresh-fruit recipes in favor of viscous syrups made mostly from high fructose corn syrup and thickening agents. As a general rule, the more garnishes a drink has hanging from its rim, the worse it is for your waist- line.

FAT HABIT #20: Eating when emotional

A study from the University of Alabama found that emotional eaters—those who admit- ted eating in response to emotional stress—were 13 times more likely to be overweight or obese. If you feel the urge to eat in response to stress, try chewing a piece of gum, chugging a glass of water, or taking a walk around the block. Create an automatic response that doesn’t involve food and you’ll prevent yourself from overloading on calories.

From: http://health.yahoo.net/experts/eatthis/20-habits-that-make-you-fat

Have you ever tried something you hated? Or thought you hated. Tried something new? Something REALLY challenging for you? For the first time ever, I am unable to run or walk. My foot surgery has me out for a few months with my recovery, but I was told I can swim. I HATE swimming, but if that’s what I have to do to keep me in shape, then I am going to do it. I am not good, and I will ask for help, but I am going to do it. I challenge you to try something new that you may or may not like. Don’t let it be because of an injury or dramatic event, just do it, and see what happens…

Here in California, it is supposed to be a beautiful weekend of sunshine. Get outside and go to the beach! Take a walk on the dry sand, or run in the wet sand. Go surf or stand up paddle. Maybe do some yoga. Enjoying a workout at the beach can be so calming and rewarding at the same time. Try it!

Thought we could all start the week with one of my favorite recipes! Low cal and healthy! Gives you energy and protein! No sauce, just lemon juice and oil. Prepare to taste… if you like more lemon.. add more. AMAZING!

We are so proud of our runners! We had seasoned runners to first time runners at this race! Great job guys! We all worked so hard and even made it thru the holidays with training!  We had about 10 runners with CCF complete the half marathon! Anyone ready for another race??

Get movin! Usually do 30 minutes of a workout? Do 20 more! Step up your routine for the next week or two and see what results you get… physically and mentally!  Let this post be true to you…

Here is a little something fun to start us off for the new year. We hope you love this graphic by our designer!
 It best fits with what Cal Coast feels 2012 will hold!  We hope you have fabulous New Year’s goals…
 feel free to share with us on our FB page what they are!

Check out this cool race in Southern California, Irvine to be exact, and join in on the fun! If you happen to register, sign up under the CAL COAST FITNESS team. We will be gathering as many as we can to help support the Big Brothers Big Sisters organization!

Check it out here:

http://thecolorrun.com/socal/

Today’s Positivity: “Don’t be afraid to give up the good for the great”

Today’s Advice: I let go of the good and inherit the great!

Cal Coast is fully up and running and today’s post couldn’t be more motivating! Sweating serves two purposes: firstly, it is the means by which our body cools itself in response to a rise in temperature, and secondly, it is one of the primary pathways for clearing contaminants from our system. So don’t be afraid to sweat! Sweat is Sweet!

Today’s Positivity:
“When there’s a hill to climb, don’t think that waiting will make it smaller.”

Today’s Advice:
At the top of some of the hardest climbs in life are the best views.

1. Blow your nose often. Don’t sniffle it back in to your nose and throat area.. it needs to come out. Make sure to wash your hands after every blow
2. Stay rested
3. Gargle with warm salt water or To reduce the tickle in your throat, try an astringent gargle — such as tea that contains tannin — to tighten the membranes. Or use a thick, viscous gargle made with honey, popular in folk medicine
4. Drink hot or warm liquids. This will loosen anything in your head and sinus cavity, as well as soothe it
5. Apply hot or cold packs around your congested areas. Either temperature will help you feel better

Feel Better!


Today’s Positivity:
“Why compare yourself with others? No one in the world can be you better than you”


Today’s Advice:
I do not compare myself to others. There is beauty and uniqueness that only I can offer the world.

1. Strength training protects bone health and muscle mass
2. Strength training makes you stronger and fitter
3. Strength training helps you develop better body mechanics
4. Strength training plays a role in disease prevention
5. Strength training boosts energy levels and improves your mood
6. Strength training translates to more calories burned

It is easy to strength train.. Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.. you don’t always need weights. But when you do want weights, you don’t always need to be at the gym! Try doing squats holding a detergent bottle, or lunging holding up water bottles… make it easy to do at home!

Who knew that having a garden could be so good for you?! You don’t need to tear up your backyard either. You can plant in a box for your house, or make your own little section in the front or back of your home. Did you know that having a garden can do the following: lower osteoperosis risk, improve sleep, lower diabetes risk, and more! Click here to read more about gardening and your health. Not only can it be good for you, but something new and fun to try! I just planted those succulents in my garden. 


Today’s Positivity:
“You yourself, as much as anybody in the entire universe, deserve your love and affection” -Buddah


Today’s Advice:
I, just as much as anybody, deserve happiness. 

Hurry up and get to the beach for one last workout before summer ends! A few ideas for a sand workout could be: wind sprints between fire pits or lifeguard stands, lunges, a walk in dry sand, beach volleyball, sand soccer, slow jog! The weather is great here in Cali and you should enjoy it! Just remember to wear sunscreen and drink plenty of water. 


Today’s Positivity:
“A good book has no ending”


Today’s Advice:
I enrich my life through reading.

Looking to add something new to your workout? Try a medicine ball! You can use it for push ups, arm out squats, and abs! For example, when using for push ups: go to push up stance, put the ball under one hand and do a push up. Then roll to the other side and use the other hand on top, do a push up. Keep going.. this is a great challenging push up workout! For arms squats: hold ball out in front of you, now squat. Make sure you are standing tall and shoulder blades back. This is great toning for arms and shoulders and legs! Finally, abs: hold ball at chest and do crunches. Or you can find a buddy, lock legs/feet, and toss to each other while doing a sit up. These are just a few examples of how great a medicine ball can be when added to a workout!


Today’s Positivity:
“Fall down seven times, stand up eight”

Don’t forget your best friend when it comes to staying fit! Obesity isn’t just growing in numbers for humans, but animals too! Here are a few things you can do to stay fit with  you friend:

1. Interval walks: Multiple short walks a day may be best for very young, very old, or physically challenged dogs, but for other pets, take longer strolls that increase your pet’s heart rate (at least 15 to 20 minutes), which will boost his/her metabolism. Plus it gets them outside more!
2. Squat Fetch:  Stand with legs shoulder-width apart. Squat and tap your dog with his favorite toy. As you rise, lift the toy above your head; your dog will jump up for it. Then throw and continue your squats!
3. Tag: Just like the game you played as a kid, this is good sprinting exercise for you and your pooch. ”Tag” your dog, then start running around your backyard and let him chase you. After a few minutes, you’ll both get your heart rates soaring. Fun for the whole family too!
4. Fetch Race: Head to your backyard or a park and throw your pup’s favorite toy — only this time, race him/her to pick it up.

5. Stairs: Climbing steps together will sculpt your legs and help your pup burn off his breakfast.

Today’s Positivity:
“If you hold back on life, life holds back on you”


Today’s Advice:
Where my dreams and future are concerned, I hold nothing back.

This post can be taken however you want. Whether it’s about work, life, fitness, etc.. I think you can read it and still come out feeling like you will be successful! Here are a few traits you should have to reach your goals:

1. Optimism. People who have achieved success in life tend to be optimistic.  They are far more likely to be heard talking about solutions than problems. Don’t always think you can’t run a marathon, or you will never lose 20lbs, or beat your oponent. Be positive!
2. Passionate. Successful people look forward to doing whatever it is that they do.  While they’re excited about weekends with the family or vacations away, they aren’t the ones dreading Monday morning. We here at Cal Coast love what we do and hope our energy passes on to you all!
3. Persistent. Those who have found true success have done so through persistence and tenacity.  Successful people don’t have fewer obstacles than those who have not experienced success. Take each day and trail and error as a learning process!
4. Flexible. Being able to change course when necessary contributes to success in big ways.  While successful people follow plans, they know that the unexpected will arise. 
5. Educated. This isn’t exactly a personality trait, and it doesn’t have anything to do with schooling.  The personality trait that relates to education is a thirst for learning.  Look at any success story, from Walmart founder Sam Walton, who didn’t even finish high school, to LinkedIn founder Reid Hoffman, who has degrees from Stanford and Oxford, and you’ll find someone who is committed to lifelong learning and improving him or herself.  Successful people are educated in their areas of passion, even if they aren’t “book smart.” Ask how we can help. Let us help you learn and know your body. We can give you the tools to reach your goal.
6. Focused. People who have experienced success in their business and personal lives have done so in part because they’ve been focused on success.  But more importantly, they’re focused on the long-term. Set small goals and long term goals. It will actually help you attain them quicker!
7. Altruistic. Contrary to the stories of greed and gluttony you sometimes hear about in the corporate world, politics, and elsewhere, truly successful people tend to be unselfish and often philanthropic. Many of the most successful people in the world, both financially and personally, have found their true passions in helping and giving, more than in selfish pursuits. That is how we feel at Cal Coast. We just want to help you! 

Todays Positivity:
“Whatever you can dream you can do, begin it; boldness has genius, power, and magic in it” -Goethe
Today’s Advice:
Everything I need to be successful iis already with me.

• Excessive muscle fatigue
• Chronic muscle aches or joint pain
• Insomnia
• Loss of appetite
• More frequent illness and upper respiratory infections

It is always important to listen to your body and when in doubt consult a physician.

Today’s Advice: ” Just do it”

1. Talk about it: Even if others don’t understand, they can support you, help you, or seek help
2. Get regular exercise: When done regularly, 30 minutes or more of vigorous exercise has been shown to improve the symptoms of depression
3. Postpone major decisions: Depression or feeling down can alter your good judgement. It would be wise to wait!
4. Watch your health: Make sure you are still eating right and getting your daily nutrition. You don’t want to let that slip by.
5. Keep routine: Whatever you do-eat, workout, walk the dog, store, etc.. do it the same each day. This will help!
6. Eat well: Good food can help your mood. For example,  carbohydrates and foods that contain vitamin D boost levels of serotonin, a neurotransmitter associated with mood !
7. Lack of sleep: Depression and a lack of sleep go hand-in-hand. Sleep problems such as insomnia are common in depression, and for many people a lack of sleep depresses mood.

Today’s Positivity:
“Only put off until tomorrow what you are willing to die having left undone.” – Picasso


Today’s Advice:
Each day, my focus is devoted to what truly matters.

Don’t laugh, but that’s one of us at the bottom! We stick to training.. not photography! Wanna be adventurous, but not get too wet? Try kayaking! Its a great upper body workout. If you really focus on your posture and keeping your shoulder blades back and chest up, you can really work your delts, shoulders, and back. For a more advanced kayak workout, don’t lean back… stay upright the whole time.  Enjoy!










Today’s Positivity:
“Some days there won’t be a song in your heart. Sing away.”


Today’s Advice:
I have the power to transform the mediocre into the magnificent.

Today’s Positivity:
“For every minute you are angry, you lose sixty seconds of happiness”

Today’s Advice:
I choose happiness.

Today’s Positivity:
“The pessimist sees the difficulty in every opportunity. The optimist sees the opportunity in every difficulty” -Winston Churchill


Today’s Advice:
I greet each moment with hope.

Did you know that if you had to choose one green food to eat, you should choose spinach? Spinach has the most you need in a green food:
1. Very high in nutrients and vitamins
2. You can find in any time of year 
3. It can be eaten raw or cooked
4. LOADED with antioxidents
5. Good for cardiovascular system
6. Protects your colon
7. Acts as an anti-inflamitory
8. Slows age related decline in brain function
9. Protects against eye deisease
                                                                                                                  10. It is an EXCELLENT source of iron
Today’s Positivity:
“We do not see things as they are. We see things as we are”


Today’s Advice:
I stay present in the moment.

Did you know that you should spend at least 3 minutes brushing your teeth at least 2 times a day, and use floss at least 1 time a day? Make sure you keep your teeth healthy too! They are an important part to your body. Doing the above will help with tooth decay, bad breath, and gum disease. Also remember, smile…. it really means a lot to someone. Show off those whites! Make someone’s day!






Today’s Positivity:
“You get the best out of others when you give the best of yourself”


Today’s Advice:
I focus all of my energies on what is productive, helpful, and makes a difference.

What can you buy for under $20 that will burn just as many calories as running 8 miles? A jump rope! You bet! It does put stress on the knees, feet, and ankles, but if you do it correctly, it is less stress on them than running. Switch up your rythym by marching for some reps or only jumping on one foot.  Make sure you jump on a good surface… places like grass or carpet can make you catch your feet or twist an ankle. Make sure you still wear proper athletic shoes too!










Today’s Positivity:
“I need to stop trying to become perfect and just try to become better” -Sasha Cohen




Today’s Advice:
Each day I am getting better and better.

Cal Coast really wants to emphasize the importance of sucscreen. Make sure before you head out for you run, walk, bike, hike, surf, or whatever, you lather up. No matter how old or young, Sunscreen is important in the prevention of many things including, but not limited to: cancer, melanoma, wrinkles, poor vision. Just grab some at the store next time! Click here for a list of the top brands to wear!


Today’s Positivity:
“Our workday lives are filled with opportunities to bless others. The power of a single glance or an encouraging smile must never be underestimated.”


Today’s Advice:
I express my appreciation to those around me

Surf’s up! This 4th of July weekend is going to be great! Feeling up to something new? Try surfing! It’s a great upper body and core workout. You get to get out in the ocean, and be under the sun. Just remember, safety first: know your surroundings and the strength of the ocean.  It is going to be a GORGEOUS weekend here in southern California! Get to the beach and enjoy it! I know Cal Coast will be out an about this weekend doing something fun too!


Today’s Positivity:
“Don’t compromise yourself; you’re all that you’ve got.”  -Janis Joplin


Today’s Advice:
Each day my self-belief grows.

One fundamental rule is that we always want to combine the following three macronutrients when eating: protein, carbs, and narural fat. Combining macronutrients ensures that you’ll feel full longer and won’t need to binge on sweets. Edamame is a great snack to enjoy hot or cold, salt or no salt, roasted or unroasted! It has tons of protein and fiber and omega 3 fat. Try it! 




Today’s Positivity:
“Humility does not mean you think less of yourself. It means you think of yourself less”.


Today’s Advice:
I remain focused on the entire sutuation instead of staying focused on myself.

Get outside for some fresh air and sun! Go for a run or walk. Take a bike ride or go skate somewhere in the park. Good weather is a good excuse to ditch the gym and do something active outside! The sun is good for other reasons too: “…the sun’s rays are a good source of vitamin D, which is essential in building strong bones and teeth. In addition, research suggests that low vitamin D levels may increase the risk of type I diabetes, muscle and bone pain, and again, certain types of cancers. It may also help normalize your blood pressure. In addition, the sun raises your levels of serotonin, which elevates your mood. Some people who suffer from depression or mood swings can benefit from exposure to sun..”  Grab a buddy and go get active!


Today’s Positivity:
“Love does not consist of gazing at each other, but in looking outward together in the same direction.”


Today’s Advice:
I express my love for others easily and often.

If you have ever ran a marathon… you will understand… for those who have not… this is how it goes!