C'mon Get Happy!

One of the great joys of my job, and perhaps the aspect I most enjoy about being a Pilates instructor is making people feel good about themselves and leaving my class feeling happy, healthy, and more relaxed. In the past I have struggled with anxiety issues and for a while it was so bad that I was having multiple panic attacks in a single day, seemingly over nothing. I felt constantly anxious and stressed but I knew I didn't want to go the prescription med route quite yet. This was around the time I started my Pilates training and began going to yoga on a regular basis--about a year and a half ago. I literally haven't had a panic attack since and I can confidently say it's due to the mind-body connection and awareness of breath that both Pilates and yoga teach. Here are some things I have learned along my journey that have helped me overcome my anxieties tremendously.

Find gratitude in something big or small. It can be that first smell of fall, your cat, your significant other, birthday cake...whatever it is that you are grateful for, take a moment, close your eyes and think about that. Take a deep inhale and open your heart to this thing you are grateful for, receiving all of it's goodness, and exhale completely sending your gratitude out into the world.

Let go of anger. Remember that anger toward others only hurts you. There is a great Buddha quote on this...one of my favorite quotes: "Holding onto anger is like grasping a hot coal with the intent of throwing it at someone else. You are the one who gets burned." So the next time you feel your blood start to boil, take a deep breath and consciously let it go.

Along those same lines of letting anger go, you also need to be able to forgive. Here's another quote for you, from my favorite lady in the world--Miss Oprah Winfrey! "Forgiveness is letting go of the hope that the past could have been any different." Once we let go of our anger, we need to be able to forgive others so that we can move on with our lives.

Stop over-thinking everything. I am so guilty of this. I over-think everything from the most minuscule detail to all of life's major questions. I realize how much valuable time I waste ruminating back and forth over either stupid shit, or stuff that is completely out of my control. When I start to feel the wheels turning faster and faster in my brain, I try to take a step back, remember what is important, that things happen for a reason and everything is as it should be. When thoughts start to spin wildly out of control I envision those thoughts as a river gushing through my mind and I am standing on the riverbanks just watching them rush by without judgment or prejudice. Just let them float on by, and continue on with life.

You know that golden rule we learn in Kindergarten--if you have nothing nice to say, don't say anything at all? Well this applies to YOURSELF as well. Be kind to yourself. Stop beating yourself up. So you woke up late today? So you ate ice cream for dinner last night? So you still can't do a pull-up? Who cares?! It's life and it's meant to be enjoyed, so stop being so hard on yourself!!

Know your limits. Learn about yourself. Know when you can push yourself a little further, and when to hold back. Only you can be that judge. Sometimes it's crucial to push yourself beyond your comfort zone. Other times it's important to give yourself permission to take a break. Learning your limits is a journey, but the more you are in tune with your intuition, the easier it will be to figure out when it's time to push ahead and when it's time to pull back.

May love and light follow you on your path to happiness. Namaste.

Real Men Do Pilates

I have such a hard time convincing my male friends that Pilates is not just for women. I wonder why there is such a stigma? Tiger Woods, Jason Kidd, Curt Schilling, and Ruben Brown are just a few examples of men who incorporate Pilates in their workout routines. Lest we forget Joe! Joseph Pilates was an athlete himself--a boxer and a gymnast. Here is a picture of him when he was 59 years old:
How many 59 year old men look like this?? So here are some of the top reasons why ALL men should be doing Pilates...

1. Increase flexibility. Many men suffer from low back pain and one reason for this could be tight hamstrings. In general, men have tighter hamstrings than women and since our hamstrings are attached to muscles in our lower back, the tighter those hamstrings are, the more they pull on those low back muscles, causing pain.

2. Core Strength. Everyone needs to work on their core, but generally speaking men have more trouble with abdominal fat. Lots of women store fat in hips and thighs, but the most common trouble spot for men is that lower belly. Pilates works all the deep muscles in the core that are difficult to hit if you are unaware of what and where they are.


3. Uniform Development of Muscles. This is an extremely important one, especially for athletes. Think about how unbalanced the musculature of a golfer or a pitcher must be. Pilates works unilaterally, increasing strength and flexibility of muscles on both sides.



If you don't believe me just hear what the pros have to say about it:

"I immediately discovered how tight I was. After one session I was energized. From that point on I was convinced it was a great workout...Pilates has made me quicker, more explosive."

-Jason Kidd, NBA star

"I've been doing a lot of yoga and Pilates. Something I never thought I'd say, but it's been great."
-TJ Lavin, BMX pro



"Since I've done Pilates, I'm much better looking and 4 feet taller...Seriously, I'm now so stretched out and have such great posture that I look and feel like a different person."
-Rich Beem, PGA championship winner



"The first three weeks, I was really disappointed. I wasn't sweating. I wasn't winded, which is what I associate with true exercise. Then in the fourth week I started to understand the Pilates terminology, the idea of working from your center. By the third month I was more powerful and flexible than ever before. And I'd lost 15 pounds."
-Curt Schilling, Arizona Diamondbacks Pitcher

Delicious Dinner

Sorry for the delay in posting...I've been in NJ visiting my family and busy, busy, busy! Anyway, here is a recipe for the delicious dinner I created last night. It's packed with protein and veggies!

1. Brush 1 tilapia fillet with olive oil, lemon juice and sprinkle with garlic salt and plenty of lemon pepper. Wrap in parchment paper first, then foil to hold it together like a little package, pop in the toaster oven and bake at 375 for 25 minutes.

2. Cook 1/4 c. dry quinoa.

3. Chop zucchini, yellow squash, vidalia onion, 1/4 yellow pepper, garlic clove, 2 sun-dried tomato halves, 1/4 c. white mushrooms, and slice about 6 grape tomatoes in half. Saute in olive oil with two tsp. of olive tapenade, and sprinkle with garlic salt, pepper, oregano, basil.

4. Heat 1/4 c. of your favorite marinara.

5. Combine sauteed veggie concoction with marinara and top this sauce over your fish and quinoa.



**HELPFUL HINTS**
You can sub the tilapia for any other fish or chicken, or use your imagination with the veggies! I've made something similar to this using eggplant, portabella mushroom, and red pepper. The combinations are infinite! Use as little olive oil as you can....you don't want the sauce to be super oily. Also, check the marinara labels for added sugar. Lots of pasta sauces have an incredible amount of added sugar. I also like to use just a bit more water than suggested for the quinoa because I find it stays a little fluffier that way. Quinoa is a complete protein, full of fiber, magnesium and iron, and has a bit of a nutty flavor. I often use it in place of pasta and rice.

The Deadlift in Real Life

When I was at the grocery store today I cringed when I saw a woman try to lift a case of water with a rounded back. I felt awkward saying something to her, but it inspired me to write a post about how we can apply what we learn in weight training to real life situations. A case of water is not really heavy enough to throw your back out if lifted improperly, but I can only imagine the 90 million different situations you can find yourself in where you are trying to lift a heavy load and there isn't a macho man around to help you. Gardening, moving...even shopping! So let's learn the proper lifting form so we never hurt our backs.

In order to prevent back injury during heavy lifting, you need to lift with your legs and maintain a straight back. Lifting a heavy load from the ground up to mid thigh level is basically what we call a "Deadlift". Begin by standing with whatever you are about to lift above the center of your feet. Your stance should be wider than hip width, but slightly narrower than shoulder width apart, and your toes fanning out about 45 degrees so that your knees are tracking directly over your ankles. Be very careful not to let your knees buckle in. Next, shift your weight into your heels, stick your butt out, keep your back flat and squat down. If you have tight hamstrings, you may feel a pulling sensation in the backs of your legs, but that is how you know you are doing it correctly! Keep you chest lifted and your gaze in front of you. From here, grab your item, begin to push yourself up digging your heels into the ground and using your legs and as you ascend upward, make sure that your back stays completely straight, your abs stay tight and engaged, and you never begin to roll up through your spine. If you use this proper technique, you should be able to lift a lot more weight than you think you can because, again, you are using your legs to lift vs. your arms or back (ouch!) So the next time you are at the store remember your deadlifts and cases of water/soda/dog food/cat litter/etc. will never be a problem again! :)

Hamstrings 'N Toenails: A Dedication To My Runner Friends

I hate running. Every year I go through a phase where I try to force myself to become a runner. This usually begins with me buying a cool new pair of running sneakers and a new pair of running shorts. I then excitedly lace up my new shoes and hit the road for an awesome run! About 5 minutes in, I want to punch myself in the face and I remember that I, in fact, loathe running. I know, I know..."you get used to it". I really do try and push myself through that miserable point and look for that runner's high, but unfortunately for me it is nowhere to be found. I have finally accepted the fact that I do enough and I am just not meant to be a runner. That said, I have many Pilates clients and friends who are avid runners and all suffer from common problems, two of which I will be addressing.

The first main issue I see a lot are tight hamstrings. Why do runners get such tight hamstrings?? First, a little anatomy lesson: The hamstrings are made up of three muscles in the posterior side of the leg (biceps femoris, semitendinosus, and the semimembranosus). The hamstrings primary function is to extend the thigh and flex the knee. The more you run, the more you repeat these movements, the tighter the hamstring gets. Overly tight hamstrings can also lead to hip, knee, and back pain. We have already gone over why stretching is important, so at the risk of sounding redundant...streeeeeeeeeeetch before and after!!! A foam roller is also a great tool as a warm-up to get those hamstrings loosened up. If they are really in knots, use a lacrosse ball instead. Sit down on a chair and place the ball right at the point where your hamstrings attach to your tush. Roll around on that area for about three minutes, then switch legs. Just a caveat: this is pretty darn uncomfortable, but it will really loosen up those hamstrings pre-run. A great yoga stretch for runners in particular is Supta Padangusthasana, or supine head to knee. Begin this stretch by laying supine on the floor. Raise one leg up to the ceiling and begin to slowly and carefully pull that leg toward your body, trying to keep that leg as straight as possible with the hips square. Hold at least 30 seconds and repeat to the other side.

Another issue I often hear complaints about are bruised toenails. My years of pointe shoe torture makes me an expert on this :) Obviously the continuous pounding of your toes against your sneakers is what is causing this to occur. Make sure you are wearing properly fitting running shoes and that your toenails are cut as short as possible. If you put your finger on the tip of your toe, you shouldn't be able to feel toenail. If you make these changes and are still having problems there are some offbeat suggestions I have. First of all you can wrap your big toenail (or whichever one is giving you trouble) in tape. If you already have a loose toenail, do not put the tape directly on the nail, but rather wrap the toe in gauze, then tape over it. I personally always used the 1/2 inch waterproof tape from Johnson and Johnson. If this still isn't doing the trick, there are a few more options. There is a line of products for use in pointe shoes for ballet dancers called Bunheads. Bunheads makes a product called an "OuchPouch" which is basically like a thin gel covering that encases all your toes (like the top part of a sock). They also make a product called "JellyToes" which is basically like a gel condom for your toes. I think those are technically meant to help prevent blisters, but I always found them helpful with bruised toenails as well. Check out their complete line at www.bunheads.com

Hoping this post helps alleviate some issues for all you runners out there. Happy trails to you!

Stretching

While teaching my Stretch class this morning, I realized it was a good idea to make a post on why stretching and keeping your muscles flexible is important. Sometimes when I am teaching a regular Pilates class and I have my clients hold stretches for a period of time, I worry that they are getting bored or feel like they are not working hard enough. I think this is a sentiment that many Pilates and Yoga instructors struggle with. I have to remind myself and my clients that stretches shouldn't be treated passively as a rest or a break during class. Instead you should actively stretch your muscles as much as you can tolerate. Why?

1. Increasing the flexibility of your muscle fibers, ligaments and tendons give you a greater range of motion, thereby decreasing the risk of injury.

2. Better flexibility can increase athletic performance.

3. Stretching increases blood flow to the muscle by promoting oxygen supply.

4. Stretching can decrease muscle pain and soreness after exercise by preventing lactic acid build-up.

5. Increased flexibility = improved posture.

6. Stretching can improve your ability to relax--physically and mentally.

7. It feels good! :)


So next time you are done with your workout, don't immediately head for the door. Allow yourself about 10-15 minutes at the end to cool down and STRETCH. Your muscles will thank you.


STRETCHING GUIDELINES:

* I like to hold each stretch anywhere from 30 seconds to 3 minutes. Quicker, more dynamic stretches are great for a warm-up, but in terms of increasing range of motion, hold those stretches!

*Make sure you are stretching in a balanced fashion. If you hold a hamstring stretch on one side for a minute, do the same thing on the other leg. Often people have one side that is more limber than the other and end up ignoring their "bad side". No bueno.

*Pulse, don't bounce. Easing your muscles in and out of an intense stretch is one thing, but jerky movements that stretch beyond your range of motion puts you at an increased risk of injury.

*Take long, slow, mindful deep inhalations and exhalations. Exhaling completely will help release tension in the muscles during stretching.

*Stretching is sometimes uncomfortable, but it should never be painful. Be respectful of your threshold and listen to your body.

But I Don't Want To Get Bulky!

Ok ladies, truth time. We NEED strength training. Haven't you always dreamed of looking like this?

Just kidding!! Along with cardiovascular training, a regular strength training program can reduce your body fat, increase your lean muscle mass and burn calories more efficiently. Additionally as you age, muscle mass diminishes and is replaced with fat, which is why it's harder to keep weight off as you get older. Even more important that reducing fat and boosting metabolism, strength training is imperative for women because it helps to develop strong bones. Believe it or not, your skeleton is a living structure--always breaking down and rebuilding itself. As we age, it is not able to rebuild itself as effectively, which can lead to osteopoenia and/or osteoporosis. Keeping the muscles strong and flexible that support the skeleton will help protect your bones. Still don't believe me? Here is a list, courtesy of the mayo clinic, detailing why strength training is so important:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle helps protect your joints from injury. It also contributes to better balance, which can help you maintain independence as you age.
• Boost your stamina. As you get stronger, you won't fatigue as easily.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
• Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.

Ok, I know what you are thinking...."I don't want to bulk up!" Believe me, as a female it is very difficult to get bulky. those horrifying images you see of female bodybuilders are genetic freaks who eat like a horse, live at the gym, and take steroids. So, if you are eating under 10,000 calories a day, hitting the gym for under 5 hours a day, and not injecting yourself with testosterone and steroids, you'll be a-ok.

There are a multitude of strength training options out there--classes, personal training, Crossfit, etc. Personally, I have a hard time doing anything on my own, so besides the strength training I get from Pilates, I have joined a Crossfit gym which I absolutely LOVE. Nothing is more motivating than being in a class full of friendly people cheering you on. It's such a wonderful community and they have Crossfit gyms EVERYWHERE. I really encourage you to look into it. I never thought I would be doing power and Olympic weightlifting moves in my everyday workouts, but I have come to really enjoy it! Whatever you choose, make sure that you have someone who is qualified to train you how to lift properly. If your body isn't in proper form, you can really do some damage...so do your homework first and require that whoever is training or teaching you is somehow certified to be doing so. Good luck, and happy lifting!

If You Like Pina Coladas...

Booze. Liquor. Hootch. So often people get derailed from healthy eating because of our good friend, alcohol. It's friday night and everyone is ordering beer and wings... I get it. You don't want to be the person with a diet coke and a salad. (Neither do I!) So here are some bar friendly options. Just remember, like Bethenny Frankel says: "You can have it all, just not all at once". If you know you want to have a couple cocktails, stick with salad and grilled chicken for dinner. If you are just in the mood for a (singular) beer, go ahead and get the burger--ask your waiter to go light on the cheese and a whole wheat bun, if possible, and get a side salad vs. fries. Remember, the more you drink, the more likely you are to stray from your healthy eating habits. Additionally, the later you stay out, you start to get hungry again, and combine that with a bunch of booze and it's a recipe for overindulgence. But you know what? Every now and then, this happens! So don't get upset or beat yourself up the next morning...just try to wake up at a normal-ish hour so your sleep cycle isn't thrown out of whack (which can massively affect your weight loss efforts!) and have a healthy, protein rich breakfast.

I usually stick with a glass or two of wine, or 1-2 light beers. If I feel like a cocktail I like to skinny-fy them. Personally, if I'm going to drink liquor I stick with vodka. Club soda adds zero calories, so I usually just order vodka-sodas. If I'm feeling fruity I'll get a vodka-soda with a splash of cranberry or orange juice. All of those fruity cocktails (pina coladas, daquiris) and martinis (cosmos, lemondrops)are just sugarbombs. Stick with ONE liquor and club soda as your base. Remember to sip, not chug and have a glass of water between each drink. Cheers!

Here is a handy dandy chart of the calorie content of a variety of alcohols:

Wine	Calories	Carbs	Per 5-oz Serving
Chardonnay	20	0.4 g	100 calories, 2 g carbs
Pinot Grigio	20	0.4 g	100 calories, 2 g carbs
Zinfandel® White Wine	20	0.4 g	100 calories, 2 g carbs
Cabernet Sauvignon	20	0.8 g	100 calories, 4 g carbs
Merlot Red Wine	20	0.8 g	100 calories, 4 g carbs

Hard Liquor	Calories	Carbs	Per 1.5-oz Serving
Vermouth	32	0.2 g	64 calories, 0.4 g carbs
Coconut Rum	51	5.3 g	77 calories, 8 g carbs
Beefeater® Gin	65	0 g	98 calories, 0 g carbs
Rye Whiskey	69	0 g	104 calories, 0 g carbs
Scotch Whiskey	69	0 g	104 calories, 0 g carbs
White Rum	69	0 g	104 calories, 0 g carbs
Vodka	69	0 g	104 calories, 0 g carbs
Cognac	69	2 g	104 calories, 3 g carbs
Tequila	69	5.3 g	104 calories, 8 g carbs
Gilbey’s® Gin	79	0 g	119 calories, 0 g carbs

Beer	Calories	Carbs	Per 12-oz Serving
"Light" Beer	9	0.5 g	108 calories, 6 g carbs
Draft Beer	12	1.1 g	144 calories, 13.2 g carbs
Lager	14	1.1 g	168 calories, 13.2 g carbs
Ale	18	1.1 g	216 calories, 13.2 g carbs

To Cleanse Or Not To Cleanse?

The answer is no. The concept of "cleansing" or "detoxing" is ridiculous considering the human body is an incredibly intricate system that detoxifies itself better than any silly diet. Unfortunately in our culture so many people (especially young women) look up to celebrities who endorse various diets and cleanses. It's natural to think "hey, if all I eat for a week is cayenne pepper, lemon juice, and maple syrup, I too will have the abs of (insert dingbat celebrity here)". Of course if all you eat is about 12 calories of the world's nastiest concoction per day you will lose weight (btw--you lose water and muscle first, not fat), but as soon as you begin eating real foods again you will gain all that weight back PLUS MORE because your body assumes it needs to prepare for starvation mode. In starvation mode, the primary purpose of the metabolic system is to provide glucose (or energy) to the brain and other tissues that require glucose to function and keep you alive. During starvation, glucose comes from one main source: the protein in your muscles. In other words, you begin to catabolize your muscles and slow your metabolism down so that when you begin eating food again your body clings to every calorie and stores fat to prepare for the next time it's being starved. You end up gaining all the lost "weight" (remember, water + muscle tissue) and more! Not to mention you are deprived of essential nutrients, and it completely throws off your "regularity" if you know what I mean, which that can't be very fun.

That being said, I think there is definitely a time and place for sprucing up your healthy eating habits if you'd like to lose a couple pounds before, say, a trip to the beach or a wedding. A safe and healthy alternative to a cleanse or a detox would be amp up your veggies, whole grains, and water intake while eliminating all processed foods, refined sugars, caffeine, alcohol, fatty meats and even dairy just for the period of time you'd like to "cleanse". Additionally, cutting back on salt, carbonated beverages, fake sugars, gum, and cruciferous vegetables will help keep bloating at bay. Unless you have just had oral surgery or a medical doctor has told you otherwise, just say no to liquid diets or any other dubious sounding detox or cleanse.

And don't even get me started on colon cleansing. That's some crazy shit. Literally.

Post-Workout Recovery

Before I begin this post, I must tell you that your PRE workout nutrition plays a key role in muscle recovery as well. Make sure that whatever it is, it contains some carbohydrate and protein. I like a slice of whole wheat bread with almond butter, or a banana with peanut butter. That being said, let's talk post workout nutrition. Contrary to popular belief, downing a protein drink after your workout isn't really the best thing for your muscles. You need a combination of carbs and protein. Why? Because the carbohydrate component of the food breaks down into glucose, which feed your muscles and cells directly. Interestingly enough, my alma mater, Indiana University, recently came out with a published report that good old fashioned chocolate milk is one of the best things you can consume after a workout. Read an article on it here. Milk sometimes upsets my stomach, especially after a workout, so I asked my dietitian why chocolate milk was so special and what my other options were. Apparently chocolate milk has an ideal ratio for muscle recovery of carbs to protein, and also contains sodium, which you lose when you sweat. She said there were infinite options for what else I could eat that had a similar ratio. (apparently anything between 2:1-4:1 ratio carbs:protein is good for muscle recovery, and chocolate milk is a perfect 3:1). So all you really have to do is calculate the carbs to protein and you can make any combos you like. There are other little nitty, gritty details that body builders, for instance, pay attention to, such as the different types of protein...but that is not really of concern to people who aren't taking it to that level, which I assume most of my readers are not competitive body builders. But hey, ya never know.

my favorite post workout snacks:
1. peanut butter and jelly on whole wheat
2. egg white omelet with avocado
3. tuna on whole wheat
4. peanut butter and banana on rice cakes
5. hummus on whole wheat pita

All Those Mocha Lattes, You Gotta Do Pilates

Gotta love Kanye's "Workout Plan"! Today is my rest day so I am currently making playlists for my classes, as well as catching up on sleep and really trying to get this social media thing up and going. I'm working on building a website and was mapping it out at panera this afternoon when it started raining. Whenever its a rainy, lazy sunday I immediately crave starbucks. I promised myself when iI bought a keurig that I would never go to starbucks again, but today I just got lured in by its big comfy chairs and delicious hot tea. I ended up with a grande vanilla rooibos tea with a splash of soy milk and a splenda. Under 50 calories of heaven! Anyway, back to the music....What kind of music gets you up and moving? I have different playlists for different types of classes. I categorize them into two groups: "chill" and "upbeat". Sometimes I mix the two when I'm feeling crazy! Here are my mixes for my classes next week:

UPBEAT:
Son of a Preacher Man - Dusty Springfield
Rolling in the Deep - Adele
Electric Feel - MGMT
Ghosts N Stuff - Deadmau5
Jai Ho - A.R. Rahman (from the slumdog millionaire soundtrack...the whole album is awesome, btw)
Suerte - Shakira
Something to Talk About - Bonnie Raitt
Don't Leave Me This Way - Thelma Houston
Any Man of Mine - Shania Twain
Stuck Like Glue - Sugarland
Take Your Mama - Scissor Sisters
What a Feelin' - Irene Cara
Jessie's Girl - Rick Springfield
All of the Lights - Kanye West


CHILL:
A Touch of Jazz - DJ Jazzy Jeff and the Fresh Prince
Set Fire to the Rain - Adele
Breathe Me - Sia
Dagmar Nao Tava Nao (Motor City Drum Ensemble Remix) - Wax Poetic
Sweet Disposition - The Temper Trap
Young Folks - Peter Bjorn and John
Angels - Wax Poetic
Where Do I Begin (Away Team Mix) - Shirley Bassey
Come on Closer - Jem
Facades - Philip Glass
Fuego! - Murder By Death (->my friend's band. they are INCREDIBLE. check 'em out on itunes)
Stand By Me - Ben E. King
Jolene - Vicci Martinez (cover of Dolly Parton, but Vicci's voice is insane)
The Chain - Fleetwood Mac

Six Pack Abs

So you want 6 pack abs? Done and done. (If only it were that easy!) But seriously, as long as you are working CORRECTLY and eating well (translation NOT starving yourself or eating a bunch of crapola) you too can have a ripped stomach. Confession time...I never had defined abs until this year. In my dancing days I was just lucky to be a naturally tall, thin girl. There were times when I was unhealthily skinny, but I still never had definition in my stomach muscles. I always wanted that 6 pack, but no matter how little i ate, it just never seemed to show. If only i knew then what i know now!! Here is the secret: you MUST eat. 6 pack abs are made in the kitchen, my friend. Well, admittedly you have to do abdominal toning work too, but you can do crunches til the cows come home and if you aren't properly fueling your body, ain't nothin' gonna happen. I will make another more in depth post on basic nutrition, but for right now i'd like to share my top 3 rules for abdominal exercises:

1. SLOW DOWN.
My number one pet peeve whenever I see people doing ab exercises is the speed at which they are going. Of course ab exercises aren't rainbows and lollipops and we just want to get them over with faster, yet doing 500 fast, sloppy crunches does practically nothing for you, whereas 25 slow, controlled exercises can be 100 times more beneficial. For example, when doing bicycle crunches (laying supine on the floor, fingers interlaced behind head, one leg extended out in front of you hovering above the ground, other leg in reverse table top, elbows wide and drawing opposite elbow to knee) hold for 5-10 seconds on the first side, 5-10 seconds in the middle, 5-10 seconds on the second side, and repeat that cycle a few times before doing about 10 more a little quicker to each side. Your belly will feel it so much more that just blasting from side to side 50 times (I see people doing this all the time at the gym, and inevitably going so quickly makes you lose proper form and you end up pulling on your neck and not really getting any work done!)

2. HIT EVERY MUSCLE GROUP
Your 6 pack, or rectus abdominus is only one part of your core. In order to get that 6 pack to show you need to work ALL the muscles in your core. This includes: the transverse abdominis, external + internal obliques, and the rectus abdominus. (Back muscles need to be included in this too, but we will get to that later!) Here's a quick anatomy lesson:

Many more posts to come on excellent exercises that target each of these groups :)

3. WORK UNTIL FATIGUE, THEN REST
Work those abs in a mindful and controlled manner and it won't take long until you feel the burn. Keep going until you just about can't take it anymore and then stop. You have broken the muscle fibers in your belly down and they need time and fuel (proper nutrition!) In order to repair themselves (i.e. get bigger so they can withstand more trauma, or exercise, and the result is defined abs). Without proper rest and nutrition, your muscles will actually end up eating themselves for energy (catabolism) and all your work will go to waste. See later post on what to eat post-workout!

The Best Workout Stuff Ever!

manduka black mat pro.
This is my island when I practice. It is the best yoga mat ever. It is incredibly thick, extremely durable, and has the best traction. The only drawback is the price (100 bucks, but if you practice often it is worth every penny) and its weight. I think it's about 7 or 8 pounds, which is fine when you are running from your car to the studio, but I would suggest the manduka pro lite if you are traveling a lot with your mat. Hint: save 15 dollars by ordering on amazon.



danskin pilates magic circle.
I've tried many different magic circles and this one is by far my favorite. This also happens to be one of the more less expensive rings too...bonus! I think I bought this bad boy at Walmart for like 12 bucks. It has the perfect amount of tension, inner and outer cushions, and is very, very light. Trust me, when you are on your 20th toe dip your hip flexors will love how light it is!



lululemon wunder under crops.
I own these in every color they make. They are definitely on the pricier end for cropped leggings, but for good reason. Once you own a piece of clothing from lululemon you will understand why people are obsessed with it. These crops are like heaven--the fabric is thick enough that you can bend forward without any sheerness whatsoever (no matter how sweaty you are) yet light and breathable enough that it doesn't cause your body to sweat or hold in moisture. The waistband kind of sucks you in but in a non binding, comfortable fashion. They even have little built in pockets in the front for your keys/credit card, whatever. So many amazing little details in lulu clothing. Oh and most importantly, they are the only crops I can wear through a full 90 minute hot power yoga class that I don't even have to adjust once.



nike pro combat shorts.
Love these. Have them in every color of the rainbow. They do have a tendency to ride up but whatever, they are really comfortable and inexpensive.





foam roller.
You can roll out just about any muscle on a foam roller. I especially love rolling around on my back! If you have one of these and a lacrosse ball, you never have to pay for a deep tissue massage again. Warning: lacrosse balls hurt, but they get knots out.




yogitoes skidless towel.
Never slip and slide on a yoga mat again. This towel has grippies on the bottom side and never shifts around during your practice. They are on the pricey side (60-70 bucks), but again get it on amazon. They also come in a bunch of colors and prints. I have a tye dye one I paid 50 bucks for on amazon :)




lululemon pirouette satin headband.
Again, another great lulu find. I have an extremely small noggin and headbands never fit me, and the ones that do (read: child-sized) are always juvenile and never stay in place. These headbands are adjustable like a bra strap and will literally fit any size head. It also has a line of gripper material (silicone or something) down the middle of the headband on the inside that holds it in place at all times and doesn't pull your hair out when you take it off.

A Few Of My Favorite Things

Just a quick list of some of my favorite health foods. These things are GENIUS! More of these lists to come... stay tuned ;)


VitaTops/VitaBrownies: 100 calorie Muffin tops and brownies with more fiber and less sugar than an apple. Hint: nuke them in the microwave, then pop them in the toaster oven. Delish!

Shirataki Noodles: A giant hoafing of noodles for 20 calories. Seriously. Ok, they are a little gelatinous, but when you use them with a flavorful sauce (pesto, for instance) you hardly notice. These can be found at an Asian grocery.

Ezekiel Bread: Sprouted grain bread with very low glycemic index. (translation, your blood sugar won't spike and crash, leaving you hungry and crabby later). Fyi, this is a refrigerated bread so you have to pop it in the toaster oven. I really like the cinnamon raisin with some almond butter on it for a snack.

Bison/Buffalo Burgers: Tastes exactly like a beef burger but with more protein and less fat and cholesterol than chicken breast! Note: since it is so lean, they cook very quickly.

La Croix: Naturally flavored sparkling water with no artificial anything. My personal favorite is pamplemousse....Mostly because I like to say pamplemousse.

Quaker Oat Sqaures: My favorite cereal. slightly high in calories for a breakfast cereal, but its all good stuff. Nothing fake, no corn syrup, nothin--and 90 pct of your daily value of iron!! Yes, please!

Freeze Dried Strawberries: Low calorie, high fiber. Toss them in cereal, smoothies, or eat them plain. Make sure its not just dried strawberries which can have added sugars.

Fage Total 0%: This is the best unflavored greek yogurt. 100 calories, 0 fat, 18 g of protein. I eat this every. Single. Day. Mix it with some fresh berries or banana!

Healthy Pad Thai

Ok so I love me some Pad Thai. There is a great little Thai place in town that I was getting take out from...like thrice a week. As I've said before, I eat healthy but if there is something I really want I eat it and don't worry about it because after all, life is meant to be enjoyed and I enjoy eating delicious foods. That being said, pad thai is not always the healthiest item because of all of the oil and noodles. I decided to look up a recipe for pad thai and add my own healthy twist to it. I came up with a great recipe and the whole thing is under 200 calories....oh yes. For a hefty serving size too!! I can't just eat three bites and be full....I work out all day long so I need a volume of food. Trust me, this is good! Note....to punch up the protein add extra egg white, more nuts, or throw in some tofu or chicken. You can also play with the ingredients. Don't like cabbage? Use bean sprouts. Allergic to peanuts? Try cashews. You get the idea.

Ellie's Pad Thai:
1 package of Shirataki noodles (you can find these at an Asian grocery if your super market doesn't sell them)
2 tablespoons of low sodium soy sauce (or sub tamari)
1 clove of garlic chopped/minced
1 tsp chili paste (or 1/2 if you don't like it as spicy)
1 tsp fresh ginger minced
1 tsp of warmed agave nectar
1 tsp fresh lime juice
1/2 tsp toasted sesame oil
pinch of salt (don't need that much because of soy sauce/tamari)
1/2 tsp of freshly ground pepper
1/4 c grated napa cabbage
1/4 c chopped peanuts
1/4 c grated carrots
1 pan fried egg whites (use an olive oil sprayer or Pam...just a spritz is all you need!)

*adapted from one of Bethenny Frankel's recipes. seriously, check out her books. i use "skinny girl dish" all the time for great recipes!

Hello!

Hello and welcome to my blog. I have attempted blogging before, but I am usually really bad at updating. Hopefully this time will be different. Anyway, my name is Ellie Bernstein and the purpose of this blog is for me to share health and wellness tips. I am a certified pilates instructor, an avid yogi, a crossfit enthusiast, a retired ballerina, and well, to be honest, a pretty shitty chef, but I'm getting better!! I am always trying to health-ify recipes. Sometimes they turn out surprisingly well....like my under 200 calorie pad thai! Yes, you heard that right. UNDER 200 calories. So I decided to share what I know with the world. Or the 5 of you who actually read this. Whatevs ;)