Happy Body and Mind

Homemade Pumpkin Spice Latte

2016-11-12T15:28:00.001-08:00

Enjoy one of my favorite latte recipe from allrecipes.com:

Ingredients:

1 cup of milk

1 tablespoon sugar

1 tablespoon pumpkin pumpkin puree

1 teaspoon of pumpkin pie spice

1/2 teaspoon of vanilla extract

2 shots of espresso ( I like a strong cup of coffee so I usually use 3 shots of espresso)

Directions:

Mix all of the ingredients except for espresso in a pan and stir over low flame for 5

minutes. Use a fine-mesh sieve to remove pulp then froth or whisk the mixture, add

espresso and enjoy the delicious latte!

You can view more delicious recipes at allrecipes.com

Irina

4th of July Paleo Dessert

2016-07-02T18:49:00.002-07:00

This delicious and nutritious recipe comes from Gluten Free on a Shoestring :

Ingredients:

1 dry pint of blueberries (about 2 cups), rinsed

1/4 cup (84 g) honey

1/4 teaspoon kosher salt

1 pound strawberries, rinsed, hulled and sliced

2 14-ounce cans full fat canned coconut milk, refrigerated for at least 12 hours

Equipment: Popsicle molds

To view directions and more recipes click the following link: 4th of July Ice Pops

Enjoy!

Irina

Quick Stress Relief Holiday Workout

2015-12-22T08:53:00.004-08:00

It's Holiday time that means many of us are still running around looking for the perfect gift to give to

our loved one. Holiday time for many equals tired and stressed out time. So let's take a 10-minute break

for ourselves and bust this stress with a good for your body & mind workout (click here if you cannot

view the video).

Also check out my favorite barre3 package that includes Sadie's 5 DVD set, barre3 ball and 28 to

Great guide that will help you to shed pounds, shape your body, and get energized in just 28 days just

in time for New Year's Resolutions (this can be also a great gift for a barre lover). Click here to

purchase.

Happy Holidays!

~Irina

Last Minute Gift Guide: Yoga Edition

2015-12-18T07:32:00.001-08:00

Even though you do not have much time left to find the perfect gift for the Yogis in your life there are

plenty of great gifts you can get in time for the Holidays.

Here is a top 8 list of my favorite Yoga-inspired gifts:

1. I love this Athletics Eco Tpe Yoga Mat in bright neon yellow. I purchased this mat

about 2 months ago and fell in love with the texture and cushion this mat provides for my

Yoga and Barre practice.

2. My second favorite gift idea is doTERRA Peppermint Oil. This oil does not only

clears out sinuses, relieves congestion, aids in soothing stomach aches but I also personally

like to use it as hair and scalp treatment after washing my hair. This oil creates little tingly

sensation as you apply it on your skin.

3. Past few months I have been addicted to wearing cozy Fiterati barre socks not only to

Barre classes but Yoga classes as well. Especially as winter temperatures drop it's nice to

feel warm and cozy as you get on your Yoga mat. The sticky bottoms on the socks

prevent the feet from slipping in your barre class.

4. After crazy holiday season you and your loved ones will need r&r; this is why

Namaste Lavender Eye pillow (that come in set of 4) will be not only the prefect gift for

your family and friends but also for yourself! I have been using these luxurious eye pillows

for a while now and my students definitely enjoy the soothing lavender scent, it makes

Savasana that much more relaxing.

5. Yogis spend much time on their feet so it is very important to keep your get happy.

Birkenstock shoes have been my favorite pair of shoes I have owned so far. There are

many colors and styles for Yogis and Yoginis alike.

6. Spotify is my most favorite gift I gave to myself! So many playlists for Yoga, Barre,

running, dancing, holiday parties and so much more! Modern Christmas Dance Party

playlist anyone? Get 3 months for $0.99!

7. This season instead of getting old boring candles get something that will last longer.

InnoGear Wooden Diffuser will allow your whole home to smell like lavender,

sandalwood, peppermint or any other favorite scent you enjoy. All you need is to combine

your essential oil and water in the diffuser to create the perfect scent!

8. The Yoga Deck cards can be the perfect gift for teachers-to-be and experienced

teachers alike. The Yoga Deck contains thirty two Yoga postures, six breathing exercises,

six meditations, five warm-up cards. This deck can be used to create a number of Yoga

practices ranging from restorative Yoga sequence to strength-focused practice.

Happy Holidays!

~Irina

DIY Pink Sugar Lip Scrub

2015-12-10T09:05:00.000-08:00

{In the spirit of upcoming holidays this is the perfect DIY gift idea}

Winter can be harsh on your skin and your lips… From personal experience I go through more than

two chopsticks a week. If you like me it is a good time to take care of your lips with this yummy DIY

lip scrub provided by Her Campus Website. This option does include pink food coloring for extra sass.

Ingredients:

-1 small bowl

-1 tablespoon sugar

-1 tablespoon honey

-1 teaspoon olive oil

-1 small container

Optional: 1 teaspoon Vaseline

Optional: pink food coloring

Directions:

- Combine the honey and sugar in a small bowl.

- Add the olive oil and mix well.

- If your lips are extra dry, feel free to add in Vaseline for extra moisture.

- If you're feeling creative, add 2-3 drops of pink food coloring to make your DIY scrub

resemble Lush's lip scrub.

- Spoon your completed scrub into a container.

Click here for more awesome tips and tricks to take care of your lips.

Enjoy!

~Irina

Benefits of Private Yoga Classes

2015-09-23T07:16:00.000-07:00

At the moment Yoga seems to be among most popular trends around U.S. and the world. There are

many wonderful reasons why people are falling in love with Yoga and you can see some of the benefits

by clicking here. If you are new to Yoga it may feel scary to walk into a packed class of

flexible Yogis.

The best way you can begin your Yoga practice is by finding a welcoming, small studio with

knowledgeable teachers. I recommend that my new students take advantage of Private Yoga classes.

In your private Yoga session you will be able to ask your teacher questions such as "What is an eye

pillow? What language are you speaking when calling out postures? What's Savasana? How do I use

blocks in my practice?" without being embarrassed.

All of us were new at something in some point, knowing this your Yoga instructor will be able to

explain anything you would like to know about Yoga without judgment .

To encourage you on your Yoga journey I have listed some of the amazing benefits you can gain

from one on one Yoga session(s):

1. Private Yoga lessons will diminish intimidation factor of being a complete beginner in a

room full of experienced Yogis.

2. Private Yoga sessions will focus solely on you. The instructor will be able to address

your injury history, fitness/health history, your plan for the future and your goals on how

you would like to feel, look and think.

3. Private Yoga lessons create a comfortable atmosphere in which the teacher's

attention is only on you. In any of posture that may not feel the best for you the

teacher will be able to offer one on one adjustments and modifications.

4. With private sessions you will be able to set up your own schedule.

5. As part of your private class package your Yoga instructor will help you to chart out a

plan for your home Yoga practice which will enable you to maintain the benefits you will

gain from your Private sessions.

6. Private Yoga instructions can help you to take your practice to the next level. If you

are looking to deepen your knowledge about either physical practice, meditation or

philosophy your teacher will assist you in your studies.

7. One of my favorite reasons to try out private Yoga is that you will create a

personal relationship with your teacher that you would not be able to create in

a group setting.

If you are in Atlanta area I would love to schedule one on one session with YOU! Schedule your

private session by clicking here.

~Irina

Delicious 2-Ingredients Pancakes

2015-08-08T02:16:00.001-07:00

If you are anything like me breakfast sometimes can be forgotten on a busy morning… If you have just

few minutes and 2-ingridients including banana and eggs you have yourself a delicious pancakes!

Take a look at this simple and delicious recipe provided by Babble:

Ingredients:

-2 eggs

-1 banana

-1 pinch (approx. 1/8 t.) baking powder (*optional, but recommended)

Instructions:

1. Get a skillet nice and hot. Peel the banana and place in a bowl — mash

well with a fork.** Add the eggs and baking powder (if using) and mix well.

2. Grease your skillet with either butter, non-stick cooking spray, or coconut

oil. Ladle the batter (I used about 2-3 T. per pancake) into the skillet and cook

till the underside is golden brown. Flip the pancakes and do the same on the

other side. Transfer to a serving plate and repeat with remaining batter. Serve

immediately.

Enjoy!

~Irina

Prenatal Barre Workout (Video)

2015-08-02T17:32:00.002-07:00

If you are mommy to be and love barre there are many wonderful modification in barre class that can be

helpful to you during pregnancy. If you are attending regular in studio barre classes make sure that your

instructor is aware that you are expecting so she/he can help you to modify.

During pregnancy you do not need to do crunches or other standard abdominal exercises. Also during

pregnancy you want to stick to workout plan that is part of your regular exercise; you do not want to

start a new form of workout during your pregnancy.

Check out these pregnancy friendly barre videos that you can do at home. First video is thigh work and

the second is prenatal core barre workout:

(click here for Video link)

Enjoy your workout!

~Irina

Yoga for Anxiety

2015-07-27T16:13:00.000-07:00

Having a stressful day or anxiety attack before a big project? Have no fear Yoga has your back. Check

out some of my favorite asanas (postures) to help you to rid of anxiety.

1. Forward Fold

2. Bridge Pose

3. Legs Up the Wall or Shoulderstand

If you have 5 minutes check out this short and sweet Yoga for Anxiety Video with Absolute Yoga

Studio:

(click click to view the Video:Yoga for Anxiety Video)

Enjoy your practice!

~Irina

Delicious Iced Coffee

2015-07-20T10:10:00.001-07:00

On these hot summer days you need a little refresher. If you are a big fan of coffee (like me) a simple

cup of joe won't do the trick. So I would like to share this delicious and super simple iced coffee recipe

with you:

Ingredients:

organic coffee

condensed milk

distilled water

Brew your favorite coffee. Pick your favorite coffee jar (big enough to hold your coffee).

Once the coffee is finished brewing pour your condensed milk (use half of a can per 12

cups of brewed coffee) into the jar then follow with your brewed coffee. Seal the jar and

shake it until you can see that the coffee and condensed milk are mixed well.

You can find this and more delicious recipes at Blooming in Bedlam website.

Enjoy!

Irina

5-Minute Office Barre Workout (Video)

2015-07-13T17:40:00.001-07:00

Short on time but still want to get your workout on? Check out this awesome 5 minute desk workout

provided by Barre3 (click here for Video).

Enjoy your workout!

~Irina

Healthy & Fast Energy "Barre"

2015-07-06T08:26:00.001-07:00

If you are looking for a delicious, fast AND nutritious recipe you found it! Barre3 shares this amazing

and simple energy "barre" recipe:

Ingredients:

6 dates, pitted

2 tablespoons coconut oil

1⁄4 cup sunflower butter or almond butter

1⁄4 cup goji berries (raisins work too)

1⁄4 cup shredded coconut flakes

1⁄4 cup ground flax

2 teaspoons ground cinnamon

A couple pinches of sea salt (unless sunflower or almond butter is salted)

1 cup almonds

Handful of cacao nibs or dark chocolate chips

Preparation:

1 . Place the pitted dates and coconut oil in the base of your food processor. Add the

seed or nut butter. Whirl these three ingredients until blended.

2. Add the goji berries or raisins, the coconut flakes, the ground flax, the cinnamon

and the sea salt and whirl in the food processor again, until the mixture is well

incorporated. It’s okay if it’s a bit more chunky at this point.

3. Add the almonds and the cacao nibs or chocolate chips and pulse your food

processor until you have a chunky mass that looks like cookie dough.

4. Scoop dough-like mixture into a 8×8 glass container and press the mixture down

with the back of a spoon.5. Store in the fridge for at least one hour to harden. Cut into

bars to grab-and-go to your barre3 class and store extras in the refrigerator.

Enjoy!

~Irina

Headache Remedy: Yoga

2015-06-14T16:26:00.001-07:00

Headaches can take joy out of your day. The pain that you feel maybe due to stress, dehydration,

tension in the neck or back, etc. If you are like me medicine is not the first thing you turn to when you

experience a headache.

A number of yoga postures may aid you in relieving the pain. I want to share

with you my personal favorite Yoga postures that I turn to as my remedy. These postures can help you

to stretch out the kinks in your body and will direct the blood circulation to your head:

Dolphin Pose

Happy Baby

Legs Up the Wall

If you have a little more time check out this 30 minute Yoga for Headaches Video Class with Adriene.

Enjoy!

~Irina

Black Bean Avocado Chocolate Brownies

2015-05-29T08:03:00.000-07:00

It's Friday that means it is time to treat yourself for all of the hard work you did this week! I have

stumbled on this delicious and low fat brownie recipe. What can be better than a healthy yet decadent

chocolate treat, plus it has my favorite ingredient… AVOCADOS!

This recipe was published by Ambitious Kitchen:

Ingredients:

1 - 15 oz can of black beans, rinsed and drained

1 large egg

2 large egg whites

1/2 of a large extra ripe avocado

1 teaspoon coconut or olive oil

2/3 cup unsweetened cocoa powder

1/4 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

2 teaspoons pure vanilla extract

1/2 cup dark brown sugar

1/3 cup chocolate chips of choice, plus 2 tablespoons for topping

Instructions:

Preheat oven to 350 degrees F. Grease a 8x8 inch baking pan.Place all ingredients besides

chocolate chips into blender or food processor. Process or puree until ingredients form a

smooth batter. Add in 1/3 cup chocolate chips and fold into batter.

Pour batter into prepared pan, sprinkle with 2 tablespoons of remaining chocolate chips.

You can also fold in nuts or swirl in peanut butter. Bake for 25-35 minutes or until knife

inserted in center comes out somewhat clean and top of the brownies begin to crack.

Cool pan completely on wire rack then cut into 12 delicious squares.

Enjoy this yummy goodness!

~Irina

Booty Barre Workout: Video

2015-05-18T16:57:00.000-07:00

Booty barre is a fun, energetic, workout that fuses techniques from Dance, Pilates, and Yoga that will

tone, define and chisel the whole body. Booty barre is the perfect combination of strength and

flexibility with an added cardiovascular element utilizing the barre.

If you cannot find a studio close by with booty barre classes have no fear, the founder Tracy Mallet

created a Video in collaboration with Pop Sugar. This video is short but will work your body from head

to your toes, this is a great introduction to booty barre classes:

Enjoy your new booty!

~Irina

DIY Mint Chocolate Lip Gloss

2015-04-13T13:36:00.001-07:00

Check out this delicious DIY recipe for mint chocolate lip gloss from amazing blog Food+Words:

INGREDIENTS:

1 teaspoon coconut oil
1 teaspoon pure almond oil
1 teaspoon cocoa butter
3-4 drops pure vitamin E oil
1-2 drops pure peppermint extract
3-4 semisweet chocolate chips

DIRECTIONS:

Place all ingredients in a small heat-safe bowl.

Place a small saucepan with about 1 inch of water in it over medium-low heat, and heat until the water is simmering.

Set the bowl on top of the steaming pot of water, taking care that the bottom of the bowl doesn't touch the water.

Using a small spoon or spatula, slowly melt the ingredients until they are melted and thoroughly combined. This should take about 5 minutes.

When the ingredients are combined and the mixture is smooth, pour the lip gloss into a sterilized small container and allow to cool to room temperature until solid, about 1 hour.

You can keep this DIY lip gloss up to 2 months.

~Irina

Lunch Crunch Yoga Video

2015-02-26T12:57:00.002-08:00

Pressed for time and still want to get your yoga on? Let's take 15 minutes out of our day to stretch our

way to a more zen mood (click here if you cannot see the Video):

~Irina

DIY Chocolate Energy Bites

2015-02-09T09:31:00.000-08:00

If you are running from task to the other without having much time to stop and snack check out this

yummy recipe from All Day I Dream About Food Blog. These delicious chocolate bites are great to

carry in your bag for a quick pick me up snack.

Energy Bites:

1/2 cup coconut oil or butter (if using coconut oil, it will be quite greasy but will re-absorb after bites are formed)

1/3 cup unsweetened cocoa powder (I used Hershey's Special Dark)

1/3 cup Swerve Sweetener

1 Safest Choice egg, lightly beaten

1 cup almond flour (Honeyville)

1 cup shredded coconut (Bob's Red Mill)

1/2 cup unflavored protein powder (whey, hemp or powdered egg white)

1/3 cup chopped walnuts or pecans

2 tbsp coconut flour

Chocolate Coating (optional):

4 ounces sugar-free dark chocolate such as Lily's, chopped

1 tbsp butter or coconut oil

Instruction:

Line a baking sheet with parchment or waxed paper.

In a medium saucepan over low heat, melt butter or coconut oil. Stir in cocoa powder and sweetener, then whisk in egg and cook over low 5 minutes. Remove from heat.

In a medium bowl, whisk together the almond flour, shredded coconut, protein powder, chopped nuts and coconut flour. Stir into saucepan until well combined.

Using about a tablespoon at a time, roll mixture into balls with your hands and lay on prepared baking sheet. You should get about 24 balls. Set baking sheet in the freezer.

~Irina

Let's Heal Our Backs!

2015-01-12T18:57:00.000-08:00

Ah back pain can be trouble, especially if you live a very active life it like many other injuries can really

bring you down. Of course there are variety of back pain that can range from pain that you can stand to

excruciating pain under which you can't move at all. If you have the later please see a doctor ASAP

(chiropractor can be a good idea here). If you have a nagging pain you can do few things to ease it.

First thing you need to do is to slow down and perhaps minimize any heavy exercises such as running,

cycling or similar form of movement that causes too much pounding.

Second thing you can do is YOGA! Yes Yoga to the rescue. Here are few postures/exercises you can

practice daily (for the best results):

Click here if you cannot view this Video

Lastly if you do anything please do the following posture for 10-15 minute every night before bed. It

will settle the spinal column down and will release any back tension/tightness. Here is the posture:

If you can't view this Video click here

Good luck and let me know if you have any personal suggestions or questions!

~Irina

Detox Yoga Class (Video)

2014-12-21T15:07:00.002-08:00

It's time to move and detox. Enjoy this 30-minute Detox Yoga Class.

~Irina

Best Yoga Gifts 2014

2014-12-15T20:34:00.000-08:00

It is the season of family, gratitude and giving. This season include yourself on that gift list! Take a look

at some of the fabulous yoga-inspired gift idea:

Vegan Chakra Chocolate Box

Custom Yoga Mat

Exhale: Barre Yoga & Spa: nationwide spa with yoga, bootcamp classes, spinning

and spa services ($135 and up)

Fit Bit Flex: tracks sleep, calories and calories burnt ($99)

Super cute and comfy Athleta workout leggings

Ad-free endless music with Spotify (One-Month Subscription to Spotify $10)

3 Yoga Poses for De-Stressing & Relaxation

2014-12-07T10:04:00.000-08:00

It's holiday time! That is time to celebrate and get merry… also it can be a really stressful time

especially if you are hosting parties, taking care of your kids, spending a bit too much money, etc.

So take a breath, set 15-20 minutes (I know you can do this!) and give yourself the gift of sanity with

these amazing and helpful yoga postures:

1. Playful Puppy: a great pose to stretch shoulders, chest and belly.

2. Dolphin Pose: creates strength, stretches spine, neck and shoulders.

3. Happy Baby Pose: great posture for releasing the hips, align spine and stretch inner

thighs/groin area.

Enjoy and be merry! And most important remember to take "me time" during this holiday season.

~Irina

Detox Yoga: Thanksgiving Edition

2014-11-27T18:06:00.002-08:00

Happy thanksgiving everyone. I hope that everyone is having a fabulous time with family and friends.

I know personally that thanksgiving sometimes can be a tough time to stay on track with your nutrition.

If you had just a little bit too much of turkey or stuffing you probably are in need of a little detox time.

Yoga postures have amazing benefits not only on the condition of your mind but also your physical

condition as well.

One of the most amazing postures you can practice for detox purposes is Legs Up

the Wall or Viparita Karani. Check it out:

P.S. Additional benefit of legs on the wall posture is stress release, an awesome little perk for crazy

holiday times.

~Irina

Vegan Pumpkin Latte Recipe

2014-09-16T14:59:00.003-07:00

Check this yummy vegan Pumpkin Spice Latte from Averie Cooks Website:

NGREDIENTS:

- 2 cups coffee, strong and freshly brewed

- 1 cup milk (I used unsweetened vanilla almond milk but use any kind you wish from whole to soy to rice milk)

- 1/4 heaping cup pumpkin puree (more if you really love pumpkin)

- 2 teaspoons pumpkin pie spice blend, or to taste

- 1 teaspoons cinnamon, or to taste

- 1 teaspoons vanilla extract

- sweetener of choice, to taste (I suggest 2 tablespoons agave or 2 tablespoons brown sugar, or a pinch of stevia to taste; or try honey, maple syrup, etc. to taste)

Optional: pinch of ground nutmeg, ginger, garam masala, cardamom, or other warming spices to taste

DIRECTIONS:

- Make coffee (a pot, single-serving cup, in whatever fashion and however you prefer making your coffee. The stronger the better)

- Make Pumpkin Milk by combining all ingredients in a small bowl and whisk well by hand or blend using a Vita-MIx or blender Optional: Warm the finished pumpkin milk mixture in the microwave or on the stovetop

- Pour 1 cup of brewed coffee into a mug and pour half the pumpkin milk mixture over the top of the coffee and enjoy. (The other half of the pumpkin milk mixture is for the refill you know you will want. If you truly don't want a refill, refrigerate it for up to a few days and use for your next latte, in a smoothie, or drink it as is.)

Optional: Finish by garnishing with real whipped cream/whipped topping such and a sprinkle of pumpkin pie spice/cinnamon on top

~Irina

Stop Worrying (Video)

2014-08-27T17:37:00.001-07:00

"Are you a worrier? Do you come from a long line of worriers? Maybe

overprotective parents and grandparents? Here's the good news: it's not

biological. There is no "worry" gene. What it is, however, is a learned

behavior. Nurture ousting nature. Worrying is actually a socially acceptable

way of saying you live in fear of what may happen in the future. Most likely,

you also lack present moment consciousness. Allow yourself to step out of

fear and into freedom. The only moment you are guaranteed is the one that is

happening right now."

~Irina