“An hour a day keeps the crazy away.”

I like this saying better than the apple/doctor version.

I recently returned from a trip with my boyfriend who said “I’ve never worked out every day on a vacation in my life”.  His daily vaca workout wasn’t totally done on his own volition seeing as I kicked him out of the room every morning so I could do my Pure Barre thing (I didn’t think squeezing my seat and thighs while holding on the mini-bar, bathroom sink and balcony railing in front of him in the 400sf room was the best decision).   However, he did say how good he felt when we returned and that it was the first time he didn’t gain weight while on vacation.

I may be wired a bit differently- I wake up in the mornings and can’t wait to workout, vacation or not.  Having more time while on vacation to get in a good workout and not feel pressured to get to the next thing is heavenly.   The endorphin rush and mind-clearing just an hour of physical activity a day brings is my motivation personally, and for the protection of others.   I think that “an hour of exercise a day keeps the crazy away” and that is good for all parties involved!

Share on Facebook

Life is busy for all of us and there is nothing that suffers more from a busy lifestyle than our nutrition.  However, if we are prepared and plan ahead, eating does not have to be difficult.

Remember that skipping meals is never a good decision.  It will only lead to over-eating at your next meal, so be prepared.  If you know you are not going to be home or in your usual environment, plan ahead.  Pack a meal the night before or first thing in the morning so that you can “grab and go.”  Then when you feel hungry, instead of making a poor decision because you have no other choice, you have a great meal or snack at your fingertips.

Most healthy foods are very easy to prepare.  I like to think of healthy as “whole.”  For instance, an apple, a small handful of almonds and a hardboiled egg are “whole” foods that are not processed in any way plus they make a great quick and healthy snack on the go.  Hardboiled eggs can be made well ahead of time and kept in the refrigerator for up to one week.

Angie in action

Be prepared for the situations you cannot control.  I carry Fubars (all-organic food bars), with me at all times.  That way, if I am stuck in traffic, sitting on an airplane, or if I am hungry during practice, I can still fuel up with something healthy.  I keep bars in my purse, workout bag, and in my car so that I am not caught off-guard.  If I eat one, I will replace it immediately so that it is there for the next time I need it.

Some of my favorite on-the-go snacks include Fubars, apples, bananas, almonds, carrots, celery, and cherry or grape tomatoes.   I always have peeled and cleaned carrots in my refrigerator so that I can snack on them if I feel like it.  Be cautious of foods made with ingredients that you cannot pronounce or if you have no idea what the ingredient is because chances are that it is not good for you.  I stay away from those foods and stick with what I call “real” foods.

Eating right is such an important part of our health that it deserves just as much attention and dedication as we give to our workouts.  A busy schedule is not a good excuse for poor nutrition.  Take the time to plan out healthy meals and snacks, especially when you know you are really busy.  Your body will thank you for it!

Share on Facebook

Some of the most impressive people are single mothers. Juggling a career and a family hardly leaves any time for self-care. In order to sustain the vigor that single mothers need to fulfill all of their roles, self nourishment is vital. A single mother who takes care of herself can better care for her children and excel in her career. As the old adage goes, you have to love yourself before you can love another.

If you are a single mother and are looking to improve your well-being I suggest you set yourself a goal of committing to go to a Pilates class twice a week for five weeks. If you can begin your regular Pilates routine by taking privates for the first two or three sessions that would be optimal. Before your first session, inform your instructor of your goal of doing Pilates twice a week for five weeks and request to learn the exercises that you will need to know in preparation for future group classes

After five weeks of regular Pilates classes you should expect to feel lengthened and stronger. After the first ten sessions most clients at Uptown Pilates note their improved posture and more awareness of their movements when changing the hip they carry their child on or sitting up right while at the computer. I am fairly confident that after feeling the benefits of only five weeks of Pilates you will make a new goal of committing to another five more weeks.

At the completion of ten weeks you will definitely notice a change in your body. You may not lose pounds on the scale but your pants will fit you differently and your favorite strapless dress will look sexier on your new svelte physique. You should expect friends, family and neighbors to notice a change after too. All of these improvements will surely make you determined to commit to five more weeks! Our clients at Uptown Pilates are always the most enthusiastic and motivated at this point. They look more alive, radiant, healthy and happy. We love hearing these stories of transformation and know that they are now committed to being life long Pilates practitioners.

So what starts off as a five-week commitment to making yourself a priority for two hours a week will most likely morph into a life long practice that will leave you stronger and more connected to your body. Considering that there are one hundred and sixty-eight hours in a week it seems more than reasonable to dedicate two of them to yourself!

Share on Facebook

After all that barbecue this weekend, it’s time to get back on track with a healthy breakfast. Here’s is the last entry in a series dedicated to the most important meal of the day. 6 Easy tips to make sure you get a healthy breakfast each and every day. Enjoy!

1. Plan ahead to eat breakfast. Decide what you are going to eat the night before or plan your weekly breakfasts.
2. Opt for low sugar, high-fiber, whole grain cereals, bagels, or toast
3. Eat a balanced breakfast that includes a source of protein, good fat, and a complex carbohydrate. A good example would be: Two poached eggs, one slice of whole grain toast, and a bowl of berries.
4. Allow enough time for breakfast.
5. Prioritize sitting down for a meal.
6. If you feel a need to drink coffee in the morning, eat food with your coffee.

Share on Facebook

I am a major foodie and one of the main reasons I work out so hard is so I can enjoy every morsel of my meals, snacks, drinks, and desserts… especially desserts.  I do however try to keep the majority of my food intake nutritious and love to start my day with a smoothie! It’s one of the best ways to pack in the superfoods without feeling bogged down or bloated.  It is also energizing before a mid morning workout!  Here is one of my favorite recipes:

Superfood Smoothie Recipe

• 1 c plain organic yogurt
• 1 small banana
• 2 T flax seed
• 2 T bee pollen
• 1/2 c fresh squeezed o.j.
• 1/2 c of low-fat milk or soy/rice/almond milk
• 3/4 c frozen organic berries
• 1/4 almonds (soak in the o.j./milk for a minute or so before blending)
• 2 T chia seeds
• 4 T organic hemp protein powder (Nutiva brand found at Whole Foods)
• 1-3 T agave syrup to sweeten (if desired)

Chia seeds are a great source of omega-3 & omega-6 essential fatty acids and are very beneficial to the heart and extremely high in fiber, calcium, high quality protein and are loaded with vitamins, minerals and antioxidants.  Bee pollen contains more than 96 different nutrients and is made up of 40% protein.  It combines 22 amino acids, vitamin C, B-complex, folic acid, enzymes and carotene – all of the major antioxidants.  Bee pollen benefits your immune system, builds resistance to allergies, helps cope more easily with stress and can increase energy and endurance for athletes. Hemp protein powder is a raw, certified organic food that contains 37% protein, 43% fiber and no net carbs.  It also comes with the benefit of 9% beneficial fats, chlorophyll, vitamin E and iron.

Share on Facebook