Tag: Blog – The Balanced Life

After another great morning of classes I’m happy to report that my students are progressing at an incredible rate each week. I love it! I get such joy out of watching them master their roll-ups and take their teasers one step further each class.

I enjoy watching my students work hard. I love the occasional eye roll and grunt as I guide them through a long abdominal series. It’s okay. I get it. Pilates takes a lot of self-motivation and active engagement to get the best work out of a class. And it truly is HARD work!

That being said, as I continue to push each student to challenge themselves and engage deeper in each movement, many of them are progressing on to the next stage of the work…finding ease in the effort.

It’s one thing to do hold a plank for 60 seconds while tensing your shoulders, clenching your glutes, hanging your head, and scrunching your face. It’s quite another thing to hold a plank with secure shoulders blades and an engaged abdomen while simultaneously lengthening your spine and calming your breath.

If you find yourself getting bored with your training or more importantly, if you find yourself feeling tense after your workouts, I encourage you to find the ease in the effort as you move forward. Perfect the art of calm, controlled movement. Move beyond brute force and work gracefully with your body and your breath. Find strength in the flow and learn trust your own strength.

Give it a try this week and let me know how it goes

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I can’t get enough of this new smoothie recipe. In fact, I’m sitting here finishing one right now and contemplating making another. It’s delicious and packed with vital nutrients. Don’t let the ingredients or the color scare you away, somehow this just works…in an incredible way.

Banana, Date & Almond Butter Smoothie

1/2 banana
2 dates (pitted)
2 tablespoons ground flax seed
1 scoop protein powder (unflavored & optional)
1 scoop almond butter (pb would work too)
Big handful of fresh spinach
5 ice cubes
water or almond milk (I use unsweetened vanilla)

Fresh dates are perfectly sweet on their own so this smoothie doesn’t require any added sugar. I love that.

 If possible, use unflavored protein powder so that you can avoid all of the added sugars that come with the flavoring. Keep it natural. If you go for almond milk instead of water, seek out the unsweetened vanilla flavor. Again, reducing sugar is always a good thing.

Spinach, dates and flax seed are packed with fiber and potassium which help with blood pressure, digestion and heart health.

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Oh. My. Goodness. I have a new love affair.

You HAVE to try this recipe. So easy. So delicious. And still healthy!

I found the original recipe on Choosing Raw and she isn’t kidding, this treat will change your life. Especially if you’re a fro-yo lover like myself. I added peanut butter to add some protein. Remember, fruit is processed in the body very similarly to sweets because it’s full of sugar so adding protein can help stabilize your blood sugar and keep cravings at bay.

Peanut Butter & Banana Soft Serve

1 frozen banana
1/8 cup almond milk (start with less, add more as necessary)
1 scoop peanut butter or almond butter (all natural)

I believe this works best in a food processor and if you have one you may not need to add the milk.  I used my blender and it worked perfectly.  Adding a little bit of milk helped with the consistency.

Tip: When freezing bananas, wait until they’re nice and ripe and make sure to peel them beforehand.

Directions are simple: blend all of the ingredients together and enjoy! And add some cacao nibs for a little extra deliciousness!

Share this one with your friends, they will LOVE you for it!

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If we really want to see a change in the way that the fitness industry speaks to women, then those of us fighting the good fight need to stick together. From time to time, I’ll be showcasing women who are out there living healthy, vibrant lives and spreading a positive message. When I stumbled across Caitlin Boyle’s blog I knew she would be a perfect fit for The Balanced Life. As you know, I’m a believer in ending “fat talk” and I found out on her blog that she is too! Match made in heaven. She’s a perfect example of a woman who is passionate about healthy living but doesn’t let the pressures from the media dictate her worth and beauty. Below is a little interview with her and how she started the incredible Operation Beautiful movement. Read on…

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Hi Caitlin! Can you tell us a little about you before we get started?

My name is Caitlin Boyle and I’m 26 years old. I was born in Miami, Florida and now I live in Charlotte, North Carolina with my husband Kristien and two dogs. I majored in Creative Non-Fiction and Political Science at the University of Pittsburgh. I used to work as an urban planner, but now I make a living as a blogger, author, and motivational speaker. Operation Beautiful began on my personal site, Healthy Tipping Point.

 

What is Operation Beautiful, and what inspired you to start it?

The site started in June 2009 and I’ve received over 7,000 notes from all over the world since it started, including notes from Asia, Europe, and Africa. Operation Beautiful involves posting random notes in public places for other people to find. These notes typically encourage a positive body image or outlook and include phrases like “You are beautiful inside and out” or “Scales measure weight, not worth.” I was inspired to start Operation Beautiful after having a really bad day at work; I wanted to do something small and simple for someone else to make me feel better!

Why do you think so many women struggle with self-esteem issues?

There a lot of negative messaging in our society, and the issues start young – did you know the average girl goes on her first diet when she’s 8 years old? The biggest mistake we make is beating ourselves up for not looking like models or celebrities. It’s time we stop emulating or striving for a type of perfection that doesn’t even exist in the real world. It’s OK to look like a human!

I couldn’t agree more! Do you think the media will ever change their attitude towards promoting healthy body image?

I think society needs to ask them to change, and then I hope they will listen to consumers.

What do you hope for the future?

There is a lot of negative messaging in our society. The biggest mistake we make is beating ourselves up for not looking like models or celebrities. It’s time we stop emulating or striving for a type of perfection that doesn’t even exist in the real world. It’s OK to look like a human!

What do you think should be our “goal” in terms of healthy diet and exercise?

I think the goal is to find something active that YOU like to do and regularly incorporate it into your life for pleasure, not because you feel like you ‘have’ to do it. Also, eat healthy foods and enjoy treats in moderation. Above all else, remember that the goal is HEALTH, not size or weight. Healthy looks different for different people.

I love it. Before we wrap up, can you tell us about the Operation Beautiful book?

The Operation Beautiful book is called Operation Beautiful: Transforming the Way You See Yourself One Post-It Note at a Time. It was published in August 2010 by Gotham Books and was featured in Glamour, Fitness, Women’s Day, FIRST, and on The Today Show. The book includes 125 amazing notes and stories, as well as tips on how to lead a happier and healthier life. The book is available from Amazon, Barnes and Noble, and Borders.

For more from Caitlin be sure to check out her two blogs:

Healthy Tipping Point & Operation Beautiful

 

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Do you ever pay attention to the way you start your day and how it affects you?

Early mornings can be rough. But thankfully, we get to decide what these mornings look like and we don’t have to be a victim of early morning blues.

I noticed awhile back that I was falling into the habit of waking up and immediately sitting at the computer to check email and Facebook. I’m not saying this is inherently bad, but for me, it sure wasn’t helping my mood or energy.

Email sometimes stressed me out and Facebook always zoned me out. Not exactly a morning pick-me-up. Perhaps you can relate?

I’ve been trying to be more intentional about the way I start my day.

If you can relate to needing a change in your morning routine here are a few ideas to try:

• leisurely read the paper and enjoy a cup of coffee or tea
• go for a morning walk
• read the bible or another book that awakens your spirit
• journal (perhaps write out a short gratitude list?)
• sit by a window and enjoy a few minutes of silence before the rest of the house wakes up
• listen to uplifting music instead of watching the news
• do Pilates! (you can sign up on the right side of the page and receive a free 10 minute guided workout)

So, this week, lets give this some thought. Let’s be intentional about starting our days off in a way that fills us up.

This is one small part of our lives that we have some control over and it’s an opportunity to make a simple change that will invite more life into our days.

Question: what is your favorite way to start the day?

PS – you may also like How To Write A Health Vision & My Personal To-Do List Strategy

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I spend my days helping my clients achieve their health and fitness goals.

Some see tremendous results; they lose weight, change the shape of their body and increase their vitality.

Others, hardly see an ounce of improvement.

There is one key thing that sets these two groups apart: consistency.

Group A is consistent. They train multiple times a week, they eat healthy on a regular basis and allow a little bit of room for indulgence so that they can stay on track.

Group B is inconsistent. They get really excited about making changes but only stay committed for a few days or weeks at a time. They frequently skip workouts and tend to start and stop new diets and new programs every few months.

In my experience, I’ve found that consistency is the #1 key to success.

How do you become more consistent? By making it convenient to stick to your health & fitness goals.

Convenience –> consistency –> success.

This doesn’t happen on it’s own. YOU have to take the time to set yourself up for success on a daily basis and a weekly basis.

By taking time to prepare for a healthy week it will be more convenient for you to stay on track when life gets busy (and you know it will!).

If it’s convenient to eat healthy and exercise, you’re much more likely to do it. If the only convenient option is to pick up fast food and it’s too much of a hassle to get to the gym, then you’re making it much harder on yourself to live the healthy, active, vibrant life you so desire to live!

A few tips:

1. Buy a variety of fruits and vegetables to have on hand for snacks and salads.

Right when you get home from the market wash and chop all produce so that they’re clean and ready to eat. That way, when you’re hungry or rushing to prepare dinner, you won’t reach for something unhealthy for the sake of saving time. You’ll be able to grab some chopped veggies and throw them on a bed of lettuce to prepare a salad in a snap. Or you’ll be able to snack on fresh fruit instead of grabbing a box of crackers to hold you over.

2. Decide the night before how you plan to fit exercise into your day.

Set your clothes out and pack your bag so that you won’t have to worry about it tomorrow. Schedule it into your day, just as you would a meeting or date with a friend.

3. Plan your meals for the week and buy all of your groceries on Sunday.

When you have the ingredients on-hand you won’t even have to think about it. It will be easier to toss the ingredients together for a healthy dinner than it will be to leave the house and get take-out.

4. Keep a large water bottle at your desk to ensure that you’re staying hydrated.

Drink, re-fill, repeat.

Life gets busy, but a few simple steps can make it much easier for your to live well and reach your goals.

Do you have a favorite tip that makes eating well and exercising more convenient for you?

xo,

 

 

 

 

 

 

PS – you may also like do what you can and happy exercise vs. stressed exercise.

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Before I post this delicious recipe, I’d like to kindly remind you that this is not a food blog. It won’t take you long to figure that out. I can’t promise beautiful pictures, drop-dead delicious meals or anything that requires a Kitchen Aid food mixer. Somehow that didn’t make it into our house as a wedding gift, but I’ve managed to survive

What you WILL find on this blog are easy, healthy recipes. We’re all so busy and I understand that. If you’re like me, you like to cook, but you just don’t have much time to spend in the kitchen. Recipes here will be simple, healthy and balanced. My hope is to provide recipes that will make living a healthy lifestyle more manageable and more approachable.

So with that, here is a favorite of mine as of late. It’s fresh and satisfying and can be pulled together in a matter of minutes. I make a big batch and serve it as a side dish when we grill and save the leftovers for lunch. You can also throw this salad over a bowl of quinoa for a complete meal. Goat cheese is a great go-to cheese. Because of its strong flavor, a little bit goes a long way. It’s also low in fat and calorie content when compared to other cheeses. Cheers!

Tomato, Cucumber & Basil Salad:

1 carton cherry tomatoes, halved

1 cucumber, sliced in small chunks

a handful of fresh basil, chopped

1 tablespoon extra virgin olive oil

1 teaspoon balsamic vinegar

Crumbled goat cheese, to taste

It’s as simple as it sounds. Mix all of the chopped ingredients in a bowl, drizzle with olive oil & balsamic vinegar, sprinkle with crumbled goat cheese and enjoy!

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I love running. I love that it is perhaps the most natural, innate form of exercise. We are born with a natural inclination to run. We run as children and continue running as we grow old. I once read that “there’s something so universal about that sensation, the way running unites our two most primal impulses; fear and pleasure. We run when we’re scared, we run when we’re ecstatic, we run away from our problems and run around for a good time.” I love that.

However, at some point in our lives, running often takes on a new purpose. For many of us, it’s a means to maintain our health and stay in shape.  Something that was once so natural becomes less natural with age. It wasn’t until I began my own practice and study of Pilates that I recognized the immense importance of form and posture while running.  Improper running form is a fast-track to injury. Without proper core strength, and muscle development running can cause a significant amount of stress on your joints. Increasing your core strength relieves pressure from your joints, improves your balance and reduces  your overall risk of injury.

If you enjoy running, try incorporating the following exercises into your routine. Each of these exercises can be performed in the comfort of your own home.

ROLL UP
Increases abdominal strength, lengthens the lower back muscles and stabilizes the pelvis.

Set Up: Lying on your back, legs together, parallel and straight. Arms reaching back towards your ears, palms facing in, shoulders drawing away from your ears.

Inhale Lift arms towards the ceiling and gently lengthen through back of neck and lift head and shoulders off the mat.

Exhale as you peel the spine up and off the mat hollowing through the abdominal wall. Continue to Exhale as you curl all the way up to the sits bones rounding spine over legs.

Inhale Start rolling back away from the legs, aiming for the lumbar spine to hit the mat first; keep lengthening out through the legs.

Exhale Articulate your spine back down to starting position using your abdominal muscles to control the speed of the roll down. Imagine that each vertebra hits the mat sequentially. Finish the roll down and reach arms back without letting your ribs protrude forward.

Repeat 3 – 5 times

Watch out for: Elevation or rounding of shoulders, loss of “C –curve”, using too much momentum (jerking)

 

LEG CIRCLES
Promotes lengthening of the hamstrings and movement of the hip joints while maintaining a stable pelvis and core.

Set Up: Lying on your back, arms in a T position, one leg extended up toward the ceiling, the other leg stretched long on the mat. If you have tight hamstrings or feel unstable, bend the bottom leg and place the foot flat on the floor.

Inhale and Exhale Bring the lifted leg across the center of your body and draw a circle in the air.

Repeat circle in the same direction 5 times

Repeat 5 circles in the opposite direction. Change legs and repeat as above

Watch out for: Rotation or tilting of pelvis, rotation of torso, shoulder tension, hip flexor tension

 

BASIC BACK EXTENSION

Strengthens the back extensor muscles which will help to reduce rounding or “hunching” of the shoulders.

Set Up: Lying on your stomach, forehead on the mat, arms by your side with your palms facing in pressing against your thighs. Keep your abdominals engaged and keep the front of your hips connected to the mat.

Exhale Lift your head and shoulders off the mat, to reach a neutral spine, fingertips reaching toward your toes. Lift in one long line and lengthen away.

Inhale

Exhale Lower body to mat.

Repeat 3 – 5 times

Watch out for: Tension in the neck and shoulders, tilting the chin up, lifting into thoracic extension, loss of abdominal connection.

Stay tuned for more information on how to use Pilates as a form of cross training for running. This post merely scratches the surface. More to come!

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This is a favorite series of mine. I’ve written it as a 40 minute workout but if you have less time just adjust the length to fit your needs. Give it a try and let me know what you think!

Cardio: 15 minute run

– Jog at an easy pace for the first 5 minutes. Once you begin to feel warm pick up the pace and run at a HARD pace for the remaining 10 minutes. It’s not a long duration so you can afford to push yourself and tire yourself out.

Pilates: 10 minutes 

– Visit my YouTube page and pick any video that suits your needs. I recommend “Flat Tummy February” for a solid 10 minute core strengthening workout.

Cardio: 15 minute run

– Head out for another 15 minute cardio session. Run at a fairly hard pace for the entire set.  Just think:  7.5 minutes out and 7.5 minutes back and you’re done!

By sandwiching your strength training in between two cardio sessions you’ll keep your heart rate up for 40 minutes without actually having to run for 40 minutes. In addition, breaking it up into 3 short sections makes the time fly by. Focus on completing one section at a time and you’ll have completed a fabulous workout in 3 easy steps.

Let me know how it goes!

xo,

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I recently had the honor of speaking to 100+ junior high and high school girls on the importance of healthy living. The event was wonderful, powerful and encouraging. The goal was to gather as many young girls as possible and remind them of their worth & value. The  evening focused on recognizing the messages we receive from the media, (see Beauty Pressure), allowed for opportunities to share struggles and provided skills to stay strong, confident and healthy throughout your high school years. A few women shared their stories regarding social pressure, eating disorders and addictions to shed light on issues that often go unmentioned.

 

My role was to speak on how to have a healthy view of diet and exercise. It was right up my alley and so much fun. I shared about finding balance, getting sleep and learning to listen to your body to know when you need rest. I also encouraged them to become “anti – fat talk” by not giving in to that kind of self-bashing that us girls can do. The night ended with a fun (and funny) Pilates workout as a group.

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