Music Motivation

A couple playlists for ya! The first is a more relaxing mix, great for your yoga practice. The second is a fun and upbeat country mix, in honor of my tenth year living in Indiana!

Springtime Chill Mix
Intro - The xx
Somebody That I Used to Know - Gotye
Happy Ending - MIKA
Say Aah - Lindsey Pavao
Helena Beat - Foster the People
Young Folks - Peter Bjorn and John
Bullet and a Target - Citizen Cope
Breathe Me (Mylo Remix) - Sia
Sweet Disposition - The Temper Trap
Sail - AWOLNATION
Stay - Maurice Williams and The Zodiacs
Apologize - Charlotte Sometimes

Country Mix
We Owned the Night - Lady Antebellum
Before He Cheats - Carrie Underwood
Stuck Like Glue - Sugarland
If I Die Young - The Band Perry
Country Girl (Shake it for Me) - Luke Bryan
Chicken Fried - Zac Brown Band
Boondocks - Little Big Town
Don't You Wanna Stay - Jason Aldean ft. Kelly Clarkson
Jolene - Dolly Parton
Come On Get Higher (Live) - Sugarland
This - Darius Rucker
Any Man of Mine - Shania Twain
The Road Goes on Forever - Robert Earl Keen
Need You Know - Lady Antebellum

Bikram, Hatha, Vinyasa...Oh My!

I've had so many friends take a yoga class and hate it and decide they never want to go back. Most of them had no idea that there are like a billion different kinds of yoga and not every kind is right for everyone. Here is a quick and easy reference guide to the most common different types of yoga:

1. Hatha
By definition: a physical yoga practice, which is pretty much all yoga you'll find in this hemisphere. One of the six original branches of yoga, "hatha" encompasses nearly all types of modern yoga. In other words, hatha is the ice cream if styles like ashtanga and Bikram are vanilla and chocolate chip. Today, classes described as "hatha" on studio schedules, alongside vinyasa and prenatal, for example, are typically a basic and classical approach to yogic breathing exercises and postures. Hatha classes are generally very gentle and relaxing. Lots of stretching...not so much cardio.

2. Vinyasa or Flow
Vinyasa is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement.” In other words, the teacher will instruct you to move from one pose to the next on an inhale or an exhale. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. This style allows for a lot of variety, but will almost certainly include Sun Salutations. If your yoga class schedule lists a Vinyasa class, expect movement, not just stretching. Whether the class is fast or slow, includes chanting, or is very alignment-oriented will depend on the individual teacher.

3. Bikram
Yoga poses in a sauna-like room. The heat is cranked up to nearly 105 degrees and 40 percent humidity in official Bikram classes. If it's called "Bikram" (for inventor Bikram Choudhury), it will be a series of 26 basic yoga postures, each performed twice. Bikram is great for building stamina and endurance. It is the exact same class every single time, so if you like to mix it up, Bikram wouldn't be your thing. Make sure you bring water and a towel to this class.

4. Kundalini
Constantly moving, invigorating poses. The fluidity of the practice is intended to release the kundalini (serpent) energy in your body. Weren't aware you had any? Well, just think of it as an energy supply, coiled like a sleeping snake at the base of the spine, waiting to be tapped; the practice aims to do just that - awaken and pulse the stuff upward through the body. Lots of breath awareness in a Kundalini class.

5. Ashtanga
Six established and strenuous pose sequences—i.e., the primary series, second series, third series, and so on—practiced sequentially as progress is made. Ashtangis move rapidly, flowing from one pose to the next with each inhale and exhale. (Each series of poses linked by the breath this way is called a vinyasa.) Originating in Mysore, India, the vigorous practice was devised to focus the minds and energy of teenage schoolboys—thus the countless vinyasas. Sri K. Pattabhi Jois brought the style to the U.S. in 1975. And though it's passed through generations of yogis, ashtanga has both stayed true to its roots and branched off in many directions here in the states. Ashtanga is a great cardiovascular and strength workout and is therefore great for both weightloss and body sculpting. You should have knowledge of the poses before your first class. You can't flow if you don't know up dog from down dog. Get some experience with another slower-paced yoga style (see Iyengar) before trying ashtanga. Also, know that a "Mysore" ashtanga class is quite a bit different from other classes. In the Mysore style, students practice at their own pace in silence and the teacher simply walks around the room making adjustments. Beginners should find a "led" or "guided" primary series class before trying Mysore.

6. Anusara
Anusara is often described as Iyengar (a purist form of yoga) with a sense of humor. Created by the aptly named John Friend, Anusara is meant to be heartfelt, and accepting. Anusara is a good choice for beginners, as it is less intense than Ashtanga or Bikram. In some instances you may be asked to partner up with someone and applaud for each other. If that makes you feel awkward, Anusara may not be a good fit for you.

7. Iyengar
Purist yoga named after founder B.K.S. Iyengar. Props like blocks, straps, harnesses, and incline boards are used to get you more perfectly into positions and have earned the style its nickname, "furniture yoga." Appropriate for all ages and abilities, Iyengar yoga is all about precise alignment and deliberate sequencing. (Don't take that to mean easy.) Iyengar is great for learning the fundamentals, which builds a superior foundation for other styles. Plus it systematically works every part of your body, giving you great muscle definition, not mass.

8. Jivamukti
A physical, edge-pushing practice that reintegrates yoga's traditional spiritual elements in an educational way for Western practitioners. Expect a theme for each class, Sanskrit chanting, and references to ancient scripture. Created by Sharon Gannon and David Life in 1984 in New York City, jivamukti translates as "liberation while living." You will be chanting in a Jivamukti class, so be prepared!

9. Kripalu
A three-part practice that teaches you to get to know, accept, and learn from your body. It starts with figuring out how your body works in different poses, then moves toward longer held postures and meditation, before tapping deep into your being to find spontaneous flow in asanas, letting your body be the teacher. Kripalu teaches that each physical gesture influences and is influenced by your mind, and the practice helps you cultivate that awareness. Expect to get deep into your emotions, mind, and body. And Kripalu has a signature vocabulary based around empowerment, so get ready to "get conscious" and talk openly about "self-discovery."

10. Power
An active and athletic style of yoga adapted from the traditional ashtanga system in the late '80s to appeal to aerobic-crazed Westerners. After having studied with Pattabhi Jois, Beryl Bender Birch and Bryan Kest simultaneously pioneered this westernized ashtanga on the East and West coasts, respectively. Power yoga doesn't stick to the same sequence of poses each time like ashtanga does, so the style varies depending on the teacher. Classes called "vinyasa" or "flow" in your gym or studio can be vastly different but, in general, stem from this movement and from ashtanga as well. Power yoga is great for people looking to burn! Isometric movements recruit every muscle in the body, which sparks metabolism and results in more calories burned.

11. Restorative
Exactly what it sounds like. Less work, more relaxation. You'll spend as many as 20 minutes each in just four or five simple poses (often they're modifications of standard asanas) using strategically placed props like blankets, bolsters, and soothing lavender eye pillows to help you sink into deep relaxation.

I Need Your Help!

Hey readers!

Thank you so much for checking out my blog and all of your support . I've received so many kind words about it, and it's kind of inspired me to take it to the next level. (Don't worry, in the mean time I'll still be blogging!) I'm in the very early stages of writing a health/wellness/diet/fitness book and I'd really like to hear your suggestions of things that you'd like to read about. What are you having trouble with? What do you not understand? What is the most confusing part about diet and exercise? What frustrates you the most? Any and all comments, questions, and suggestions are welcome. You can leave comments in the comment section on here, email me at PilatesEllie@gmail.com or tweet me @pilatesellie. I can't wait to hear from all of you!!

It's The Little Things...

So you've journaled your food, worked out til you wanted to punch yourself in the face, said no to the bread at restaurants countless times, and make it a habit to ALWAYS order salad. And the scale. Won't. Budge. WTF, right?! Sometimes it's the smallest things that make the biggest difference.

1. Salad Dressing.
Most salad dressing is filled with chemicals, garbage, sodium, and sugar. I always ask for olive oil and vinegar on the side, and most restaurants will provide you with this. Sometimes I even use guacamole as salad dressing. Really watch out for those creamy dressings--they're filled with calories and trans fats. Also, be careful with dressings like balsamic vinagrette--it's not just oil and vinegar mixed together--most often it has sugars and other crap mixed in as well.

2. Your daily java habit.
At least when you make coffee at home you know exactly what you are putting into it and can avoid lots of added sugar and creamer that's filled with junk. I love Starbucks, don't get me wrong, but they add syrup-y shit to almost everything. Even the sugar free version is filled with fake sugars which can negatively affect your insulin levels, leaving you craving sweets all day long.

3. Your weekly booze night with the girls (or guys!)
It starts out the same way. "Oh I'm just going to have two drinks!" Two turns into 7, and soon you find yourself chowing down on nachos and drinking super sugary margaritas. Actually limit yourself to a couple drinks. Drinking a glass of water between each drink can be really helpful, and it can also help keep you hydrated.

4. Low fat ANYTHING.Just say no. It's filled with other shit to replace the taste...usually sugar or high fructose corn syrup. Fat is not your enemy, sugar is.

5. Skipping meals.
Do I even really need to go over this one? It messes with your metabolism and blood sugar levels. One of the most important things you can do when trying to lose weight is keeping your blood sugar levels as stable as possible. Try to eat every 3-4 hours. Not necessarily a big meal, but in between meals, try not to go more than 4 hours without a little snack of something like almonds or an apple.

6. Sauces
I love hot sauce, BBQ sauce, ketchup, you name it. Unfortunately, they are SO sugary and salty. Check the labels, and when in doubt ask for the sauce on the side and use as little as possible. Your chicken doesn't need to be drenched in BBQ sauce for it to taste good. Experiment with making your own sauces as well! I've made ketchup and BBQ sauce before with success.

Healthy Shamrock Shake Recipes

If you are anything like me, March used to equal college basketball, spring break and of course, the shamrock shake from McDonald's. Since going completely dairy (and garbage) free in October, the shamrock shake doesn't really have a place in my diet anymore. I found some recipes for paleo/vegan shamrock shakes...SO GOOD! Ok, not exactly like the McDonald's version, but they are delicious in their own way and filled with ingredients that are good for you, and not chemical crap.

Version 1 (fastpaleo.com) -combine all ingredients in blender

• Large banana, peeled, sliced and frozen
• 2 cups honeydew melon chunks
• 2 kiwifruit, peeled and cut into chunks
• 1 cup coconut milk
• 1/2 cup lightly packed kale
• Ice

Version 2 (eatnourishing.com) -combine all ingredients in blender

One frozen banana

1/2 cup of peaches

3 or 4 almond milk ice cubes (or 1/2 cup almond milk)

A generous handful of spinach

1/4 cup of mint leaves

What's In My Workout Bag?

I always keep a bag of goodies in my car filled with stuff I might need for my various activities. Here's a list of stuff I keep in my bag that I find really helpful:


1. Yogitoes Skidless Towel (1/2 size and full size)
Hot yoga classes can get slippery. These towels are amazing and don't slide around anywhere...even in 105 degree heat and 90 pct humidity. I like the half size for my hands when it's a shorter, easier class where I don't get completely drenched and just need a little traction for my hands. In more advanced, longer classes I like the full size towel so my feet don't slide around everywhere.

2. Say Yes To Cucumbers Facial Towelettes
After a sweat sesh you really need to take care of your face. Oftentimes it's hard (or weird) to wash your face in the bathroom sink at the gym or studio, so I've found that these pre-moistened towelettes are perfect.

3. Again Faster Hand Grips
Are you a crossfitter or just a pull-up queen? If so, I'm sure you are aware of the joys of hand ripping. It's great to let your hands develop calluses, but when your hands are raw and have open sores, not only is it disgusting and unsanitary for you to use the bar, but painful as well. I keep these grips in my car for those days that my hands are open. It's just a thin strip of leather that covers the wound and prevents you from ripping more, and getting your bloody shit all over the bar. Gross!

4. Wrist Wraps
The more advanced you get with weightlifting, the more you need to protect your delicate wrists. As I'm trying to lift, say, 200 pounds off the ground I want to make sure my wrists are OK. I throw these wrist wraps on whenever my wrists feel tender, or if it's a heavy lifting day.
5. Mini Lara Bar
Most Lara Bars have about three to four ingredients, including cashews and dates. Since they are fairly high in sugar, I keep a mini one in my gym bag for a pick-me-up.

6. PaleoKit
PaleoKits are like all natural power bars. They are vacuum sealed packages that include beef jerky, dried fruit, and nuts. It's an odd sounding combination but they are delicious and packed with protein, natural sugar and healthy fat.

7. Strawberry Chapstick
It's always good to keep some lip balm with you, especially in the winter months. I love strawberry chapstick...I've literally been using it since I was 3.

8. Lululemon Power Y Bra
There's nothing worse than getting to the gym, being excited for your workout and realizing you forgot a sports bra. I've worked out in regular bras before when I have forgotten mine and let me tell you. It's uncomfortable as hell. I can only imagine what it's like for women who are better endowed than I am! Always keep an extra sports bra in the car.
9. Yogitoes Headband
I'm not really a headband girl.. I think they are annoying and distracting during workouts, especially because I have a small head and they always slip around. During my hot yoga classes, sometimes I will be sweating SO MUCH and upside down most of the time, so sweat pours into my eyes, and it gets itchy and uncomfortable. This wide cotton headband is perfect for catching the sweat so I can be tear free in adho mukha svanasana.

10. Extra Socks
Ever worked out without socks? It sucks. Keep an extra pair in your bag. If you are a crossfitter or weightlifter, keep a pair of knee high socks in your bag too. No one likes to deadlift with bare shins.

11. Extra Hairclip
Whipping your hair back and forth is not cool when you work out. Clip it.

Spring Is In The Air!

Finally! It's getting warmer out! So what does this mean for your health? You can take your workouts outside and enjoy the sunshine!! Here are some fun workouts that you can do outside...

1. Go for a walk on a nature trail.
Walking is a great form of cardiovascular exercise. It's always relaxing and rejuvenating to go for a walk in a forest or near a lake, so find a local nature trail and get walking, running, or biking!

2. Run 1/2 mile, do 50 air squats. x3 rounds
Air squats are just like they sound. Keep your heels a little wider than shoulder width apart, toes as parallel as you can get them. As you squat down, send your hips back, ensuring that your knees stay aligned over your ankles. They should not buckle in or dip over your toes, as that will put nasty pressure on your knee joint. You should always be able to see your toes. As you stand back up, make sure you stand up all the way--straight and tall with open hips. Repeat as quickly as possible.

3. Sprint 200m, 25 push-ups. x3 rounds
Good pushups, people. No "worms". If you lack the upper body strength to do a solid push-up on your toes, drop to your knees but always maintain a long flat position with your body, pulling your core in and sending your hips up before your shoulders.

4. 3 vertical jumps, 3 squats, 3 long jumps. x5 rounds
Vertical jumps are simply jumping as high as you can from a standing position. Long jumps are another word for broad jumps, i.e. beginning in a squat stance and jumping as far forward as you can and landing in a squat stance.

5. Run a mile. Every minute, at the top of the minute, do 10 air squats.

6. 100 burpee broad jumps.
A burpee is dropping down from a standing position to a position where you are laying on the ground, belly down. To get there, you plant your hands about shoulder width apart and jump your feet back, landing on your chest. To get back up and complete the broad jump, you push down into your hands, scoot your feet flat onto the ground landing in a squat stance (heels down!) and complete a broad jump.