Dance Your Truth in Carnaval San Francisco

Rolling along to Carnaval SF

Rolling along to Caranaval San Francisco

I started dancing in Carnaval San Francisco over 10 years ago, however my family has been participating as dancers and musicians since its inception in 1979. There is so much I love about this celebration of multiculturalism. As a mixed-race person I strongly identify with the African Diaspora story, where Black Africans were stolen from West Africa as slaves and shipped across the Atlantic Ocean to the eastern regions of the Americas. Here Africans mixed with various indigenous groups to form new cultures and traditions. The fusing of cultures resonates with me on a deep, spiritual level.

I see myself as someone who can fluidly move between cultures while being rooted in their individual histories. Like a mermaid swimming through different seas and oceans but always in the same water. That’s why I wanted to lead my own contingent this year. I want to share my love of dance and movement and inspire other’s to get in touch with their bodies. Dancing is one of the few things that quiets my mind and deepens my connection to the universe. It makes me feel at home in my body and I want to encourage other’s to connect with themselves. Carnaval is more than beads, feathers and glitter, to me, it is a chance to uplift others physically, emotionally and spiritually.

This year we will unmask our inner mermaids and dance our truth. As a group, we will reclaim our identities and our bodies as we dance through the streets of San Francisco.

Be a mermaid, connect with yourself and join #BeadSquad!

Make the Change and Save $20

 

poster4

January came and went. Do you need support making the changes you want to see in your life? Train for Carnaval San Francisco to have fun in a healthy and supportive environment.

This complete package includes

  • weekly rehearsals of choreographed routines
  • online workouts to increase strength and cardio endurance
  • nutrient dense meal plan
  • four 30 minute personal support sessions
  • community, friends and hella fun

Registration is open to reserve your spot. If you sign up before 2/24/18 you can take $20 off your training package with the promo code feathers.

Training starts Monday March 5 at 7:30 pm Rhythmix Cultural Works, 2513 Blanding Ave in Alameda.

Introduce yourself here!

Do You Need to Detox?

Bone-Appetit-2014-12-17-01

 

No, because your body is naturally detoxing daily. That’s what our kidneys and liver are for. We are constantly exposed to toxins and there are ways to support your body’s natural ability to cleanse itself but you don’t need to do a 24 hour juice cleanse or get a colonic to detox. The truth about the multi-billion dollar detox industry is, that its not worth it.

Lets start with some anatomy and physiology. When we eat food it goes into our stomach to broken down into a slurry which passes through our small intestine. Here is where nutrients and any potential toxins, like pesticides,  are absorbed and passed into our blood stream. Our blood then circulates through our body and is filtered in our kidneys and liver.

Our kidneys and livers are fantastic at being able to tell the difference between minerals we need and toxins we don’t need. However if you have a nutrient deficient diet, it is possible for your body to substitute certain compounds like lead for iron and calcium. If you want to “detox” your kidneys stay well hydrated and eat nutrient rich foods.

The liver also filters out alcohol by breaking it down into acetaldehyde, which damages the liver and is quickly converted into carbon dioxide and water. Drinking an excessive amount of alcohol can lead to a build up of acetaldehyde, which can lead to liver damage. The best way to “detox” your liver is to drink in moderation.

If you want detox your body eat lots of vegetables and drink lots of water.

Train for Carnaval San Franciso and Dance with #BeadSquad

Why train for a marathon when you can train for Carnaval San Francisco! This is a complete training package to get you ready to dance your heart out through the streets during the  Carnaval San Francisco. This dance training package includes: weekly rehearsals of choreographed routines ($120 value) nutrient dense meal plan with recipes ($200 … Continue reading Train for Carnaval San Franciso and Dance with #BeadSquad

To access this post, you must purchase Carnaval Training Package.

Spreading My Wings

11136578884_b28da3353e_o

 

I have not worn a beaded bikini since my pregnancy in 2013 and I am finally ready to hit the  freezing May streets of San Francisco to shake it again. 

Becoming a mom changed me and my life in a variety of ways. It has taken me several years to balance my identities as a mom and as an individual person. I am finally at a point where I feel like I have the capacity to think again about my personal and professional goals and taking the strides necessary to achieve them. Starting with putting together a 30+ person contingent for the 2018 Carnaval San Francisco.

I am so excited to bring people together who love moving and creating a healthy life in a fun and supportive environment.

Join me for a Pre-Turkey Comparsa

Corral your friends, put on some comfy clothes and come dance jog along the lake to some fresh tunes. There will be light choreogrpahy and instructions but all levels of movers are encouraged to come. After we get our blood pumping we’ll sprawl out on the grass for some body weight movements and stretching. We … Continue reading Join me for a Pre-Turkey Comparsa

To access this post, you must purchase Carnaval Training Package.

Its All in the Hips, How Deadlifts Can Benefit your daily life.

Deadlifts can be intimidating because they require good form and technique to get the benefits and prevent injury, which make them a great part of functional fitness. They engage your entire posterior chain (all the muscles that run along your back side from below your neck to your ankles) and when performed correctly you can pick up dead weight from the floor without hurting your back. I apply the same form of a deadlift to my daily activities like picking up my daughter or packages on the front porch.

Square up to whatever your going to pick up, slightly bend your knees, stick your butt out like you are about to sit on a chair, roll your shoulders back, grab your item and then push your hips forward to stand up.

It’s a simple action but can feel a little awkward at first because in our culture we tend to have pronated shoulders and rely on our back to pick things up. Practicing having a flat back and letting our legs do the work can keep our bodies injury free. I love working on exercises that translate into functional fitness.

5 Tips to Living Processed Food Free

5 tips to living processed food free

5 Tips to live processed food free

1.Have a plan

Find time on the weekend to sit down and make a plan for the week. Knowing what your going to be eating in advanced helps you to avoid getting home tired at 6:30 to a hungry family, which often leads to less healthy choices. Write down meal ideas for the week and prepare a grocery shopping list to stock your kitchen with everything you’ll need for the week.

2.Double up recipes 

Making extra is always a good idea. Leftovers are excellent to pack for lunches or reheat the next day. It’s ok to eat the same thing multiple times a week.

3.Your freezer is your friend

Since you’re making double batches anyway, you might as well freeze some to heat up next week. This is also a great way prepare and ration snacks or foods to go like homemade waffles or muffins.

4.Slow cookers are useful

Take advantage of the time you won’t be in the kitchen. You can toss meat and veggies with some spices into the slow cooker for a ready to eat meal when you get home.

5.Get help

All members of a household can contribute to meal planning, grocery shopping and cooking. Kids can also be in charge of cooking, cleaning or packing lunches. And if you need more help, you can always try a grocery or meal delivery service.

Fruit is Fine all of the Time

There is a common misconception floating around the internet that you should only eat fruit in the morning or on an empty stomach. The myth tellers report that for proper nutrient absorption, the enzymes in your stomach need to focus on just breaking down the fruit or it will halt digestion leading to fermentation or rotting. Frankly non of this is supported with scientific evidence.

Fruit is high in fiber so it was theorized that all the fiber would slow down your digestion. The truth is that fiber does slow down your digestion but not to the point where anything could “go bad” in your gut. Somewhat slowed digestion is good because it allows your body to release a steady flow of insulin into the bloodstream helping your blood sugar stabilize and prevent spiking. Also your stomach is a vat of acid that is supposed to hold food before it steadily releases it into the intestines where nutrients are actually absorbed.

So enjoy those berries on top of your parfait and that post-dinner fruit salad because fruit is fine all of the time.

 

Show Up for Yourself

040917 Molly exercice outdoor-77-Edit

Injuries are a drag. In our fast paced world we are constantly exploring more ways to be efficient, we are often thinking about our next move, which can be dangerous. When it comes to exercising it is important to leave that busy mind at the door and take the time to connect with yourself. It’s easy to slip into thinking about our to-do list but when you let your mind wander you might let your form wander too and that is what often leads to the aching back or knee.

Good form is key to a good workout. I workout as an investment in myself. I use it as an opportunity to quiet my mind and be present with myself. When I’m being mindful of my body, my stretches go deeper, my movements are smooth and  I feel stronger. As a mom I do a lot for other people so my workout is my time for myself and I try to make to the most of it by focusing on just that, myself.

When I show up for myself, I feel the difference so I encourage you to show up for yourself and invest in your body and well being.