Sunday, December 3, 2017

Keeping Up With the Holiday Workouts



Ready or not... the holidays are here!  With all the to-do-lists we have to get ready for the holidays, it's hard to squeeze in that workout.  Here are a few tips to keep you on track with your fitness goals.

1 - Put it on the calendar - Take a few minutes to plan out your week with workouts you are going to do, and write them on your calendar.

2 - Get it done! - Workout first thing in the morning.  Our will power is stronger in the morning so we are less likely to let other things step in the way of our workout.

3 - Grab a buddy - Find a friend to workout with and check in with them daily.  You are less likely to skip a workout if you have to be accountable to someone else.

4 - Plan for travel - If you have to travel get your workout in before you leave.  Find a place to workout at your destination or pack weights, bands, and athletic shoes in your luggage to do a quick workout while you are away.

5 - A little is better than nothing - Get some sort of exercise in.  30 minutes of walking is better than nothing.  Run up the stairs in the hotel instead of walking or taking the elevator.

With all the feasting, shopping, party-going, family obligations, and year end budgeting exercise can be hard to fit it.  Make it a priority and stay motivated.  Good luck!


Monday, October 9, 2017

Pumpkin Chili

What are a few things that come to mind during this time of year?

Cool weather?
Pumpkin?
Football?
Chili?

How about cooking pumpkin chili on these cool fall days for the football games?
Here's a recipe to try.




Pumpkin Chili

Ingredients:
2 pounds of ground turkey
1 cup chopped onion
1 cup canned pumpkin
2-14 oz cans tomatoes, diced
1-16 oz can kidney beans
12 oz chili sauce
1-2 tablespoon chili powder
2 teaspoons pumpkin pie spice
1 teaspoon brown sugar
1 1/2 teaspoon salt
1 teaspoon pepper

Coat large skillet with cooking spray. Brown ground turkey and onions.  Drain liquid.  Transfer to large pot.  Add all remaining ingredients.  Mix thoroughly.  Simmer for 30 minutes.


Let us know if you try this!

Saturday, July 15, 2017

Why you should practice Pilates during pregnancy

Two of us have recently had babies, and I feel Pilates has helped me have easy pregnancies, both during the pregnancy and after.  Having a baby definitely changes the body, but Pilates can help combat the discomforts and issues.  Here are a few reasons why to continue a Pilates routine:

- Decrease pain in lower back - Pilates exercises target the strength and stability of the pelvis and low back.  The baby grows... the belly grows.  This creates increased pressure on the lower back and possible posture changes.  If the stabilizing muscles around these areas are weak, pain is a result.  Pilates aims to prevent this from happening.

- Pelvic floor strength - As the uterus gets bigger it puts pressure on the pelvic floor.  Your muscles are asked to support this increasing pressure, but Pilates helps to strengthen these muscles.  It also strengthens the push during labor.

- Improve core strength - Pilates targets the deepest abdominal muscles, the transverse abdominis.  During pregnancy the fascia of the rectus abdominis, a more superficial muscle, will stretch and thin. If the fascia separates too much, problems can arise.  Strengthening the transverse abdominis will support the rectus to prevent increased separation of the fascia.

- Stress relief - Being pregnant can create a lot of anxiety for some women.  Pilates and other exercises decrease this feeling.

- Improve breathing - There's a lot of breathing in Pilates.  As the uterus expands, it puts pressure on the diaphragm and makes it hard to breath.  Pilates helps to combat this by tapping into the intercostal  muscles lining the ribcage so women still feel like they can take deep breathes.  Also with the breathing connection that occurs during Pilates, the breathing can make labor a little easier.

- Quicker recovery - The stronger the body is before delivery, the stronger the body will be after.   If moms have the connection to their abdominals before pregnancy they will regain that connection quicker than if they didn't have that connection in the first place.  And don't forgot about all the lifting and bending over to take care of the baby... and maybe any older children.  Strong arms and back will prevent injury, tension, and imbalances due to these activities.



Of course my body is different after my third pregnancy, but I felt strong after delivery.  I didn't have much of a down time afterwards.  I truly believe that practicing Pilates all these years has made my body strong enough to have pregnancies with little discomfort and to bounce back quickly after delivery.


- Mandy Harris




Tuesday, January 24, 2017

Have you ever wondered what Microdermabrasion is?

Microdermabrasion is a minimally invasive procedure that gently sands off the outer layers of skin improving overall texture and improvement.  

What does it do?
- revitalizes dull skin
- reduces large pores
- erases fine lines and wrinkles
- treat sun damage
- reduce acne scars
- reduces mild pigment irregularities (hyperpigmentation), stretch marks and age spots. 

It is equally effective for reducing superficial imperfections and, most importantly, it allows you to get back to your daily routine immediately after treatment and even put makeup on right after. This patented Turbo System provides a controlled safe and even exfoliating process. One treatment will show improvement but a series of 6 is recommended for best results.  4 weeks should be scheduled between each treatment.



Tuesday, November 8, 2016

What is Cupping??

We have recently added the bodywork technique of cupping to our list of services.  Several clients have asked what it actually is especially after it was brought to light by many athletes in Rio’s 2016 Olympics.


Cupping is the term applied to a technique that uses small glass jars as suction devices that are placed on the skin. There are many ways in which suction in the cups can be created. One method involves swabbing rubbing alcohol on to the bottom of the cup,then lighting it and putting the cup immediately against the skin. Flames are never used near the skin and are not lit throughout the process of cupping but are only a way to create heat that causes the suction within the small cups.
Image result for cupping
Once the suction has occurred the cups can be gently moved in a gliding motion across the skin. The suction in the cup causes the skin and superficial muscle layer to be lightly drawn into the cup. Cupping can be compared to an inverse of massage rather than applying pressure to muscles, it uses gentle pressure to pull them upward. When combined with Massage Therapy, Cupping is a tremendously helpful technique for pain as well as many other conditions. In general, stagnation of circulation in the muscles and body tissues will lead to pain and illness. Cupping improves the circulation in these areas and pain is alleviated and underlying health issues are often relieved. Cupping helps such issues as pain, arthritis and other conditions such as asthma,insomnia,high blood pressure and more. Cups are usually left in place for about 10 minutes while you relax.


written by Rene Reynolds, massage therapist certified in cupping

Thursday, October 6, 2016

Pumpkin, Pumpkin Everywhere!

I drove by a pumpkin patch yesterday, and thought "It's that time of year".  I need to get my pumpkins to put by the front door.  They are not only for decoration but also can be used in some of your favorite foods.   Pumpkin is being put in everything during this time of year... coffee, donuts, soup, and even ravioli.

Image result for pumpkin images
Did you know that pumpkin is good for you?  Pumpkin is a nutrient dense food filled with vitamins and minerals but low in calories.  It is high in fiber so will keep you full longer.  Pumpkin contains beta-carotene which the body converts to vitamin A and essential for eye health.  The vitamin A also helps the body fight infections and recover from the common cold faster.  The beta-carotene in the pumpkin is also good to help the skin look younger.  The pulp can even be used in a facial-mask.


Here is a recipe for pumpkin bread with a little added protein from greek yogurt.  Let us know what you think!


Greek Yogurt Pumpkin Bread

Ingredients:

2 cups flour
3/4 tsp. baking soda
1/2 tsp. salt
Pumpkin
1 1/2 tsp. cinnamon
1 cup sugar
1/4 cup butter (or softened coconut oil)
2 eggs
1 1/2 cups pumpkin
1/3 cup plain greek yogurt
1 tsp vanilla

Instructions
  1. Preheat oven to 350°.
  2. Combine the flour, baking soda, cinnamon, and salt, stirring with a whisk.
  3. Place sugar and butter in a large bowl, and mix until well blended
  4. Add the eggs, pumpkin, yogurt and vanilla.
  5. Add flour mixture; mix until blended.
  6. Spoon batter into two loaf pans coated with cooking spray.
  7. Bake at 350° for 1 hour or until a toothpick inserted in center comes out clean.

Try adding 1/3 cup of chocolate chips.



Thursday, September 8, 2016

We asked some of our clients what their favorite Pilates exercises are.  Here are a few of their responses.




Bridging... because it helps my lower back and stretches my back all along the spine. - Nancy
Image result for pilates bridge




Short spine on the reformer and rolling like a ball.  Both exercises give a great core/ all body working helping with stability.  Rolling like a ball also helps with balance.  I also love the plank.  It works everything especially is moving while holding the plank.- Kathy
Image result for pilates short spineImage result for pilates rolling like a ball









Jumping! Great cardio workout.  And short spine because it stretches my entire body, releases stress, and improves breathing. - Laura