springing forward

ah...we are moving into my favorite times of the year! i personally fare so much better when the weather is warm, the sun is out and little clothing is required! spring babies like myself take advantage of this season as it's fantastic time to clean out the closets, evaluate the progress of the year thus far and freshen up lifestyles.

seasonal change is also good time to freshen up your nutrition and take advantage of the changing weather. the warmer it gets, the less we usually need to eat!

here's a simple recipe for energy bites that provide just the right amount of pleasure and sustenance in your spring snacks. make a batch, pack two for when you need a little boost and store the rest in the fridge. a couple of these little drops of sunshine will certainly ensure a fresh outlook on your day!

4 pitted dates
1 cup walnuts
1/2 macadamia nuts
1/2 shredded carrot
1/2 cup unsweetened shredded coconut

pulverize the dates in a food processor until a paste forms (about 40 seconds). add the nuts and blend until finely chopped. while the blade is still running, add the coconut oil and stop as soon as its blended. take the batter into another bowl and mix in carrots and 1/2 of the coconut. form into small gumball sizes and then roll in the rest of the coconut. chill to harden. 

2013 greetings

i know i am not alone in feeling that the turn of our new year feels like it was more than just 10 days ago, but it really was just then! amazing. 

personally, 2012 yielded some extraordinary moments to it, and one of the more amazing gifts i recently received was being included in "rate your burn"'s top 20 list of pilates instructors in la! if you click here on the links at the end of the list, you will see that i am fortunate to be in such great company of mind/body practitioners, including jill miller, the creator of yoga tune up, the third "dimension" of the practice i share, along with pilates and dance/bar conditioning. i am so thrilled to represent the equinox brand in this well-known blog! 

of course, there were major lessons last year too, which prompts me to remind us of "adaptability". mind/body work (along with other forms of exercise) can arguably be about adaptability. we work on our shoulder flexibility to "adapt" and find a graceful way of putting on a coat at the conclusion of dinner during the cold season; we integrate our core so that our movements keep us centered and "adaptable" to directional change in activities like basketball or horseback riding; we strengthen our glutes so we can "adapt" to the constant sitting or standing that threatens to tighten our hips and overuse our backs; we manage our stress by learning to "adapt" through breathing and calming our minds along with our bodies; and the list certainly goes on...

my hope for all of us is that we do take what we learn in the studio (and the gym) and apply it to our daily lives so that we are better prepared for both the anticipated and unexpected moments that this coming year will present to us. 

here's to lucky 2013 filled with happiness and good health!

recipe time!

in my continued quest to live, look and feel great, i find ways to create recipes that are friendly for a fit and low grain/low-sugar life style. one of my favorite morning treats are muffins. they are just scrumptious when most on the inside with a hint of toasted texture on top. this delicious recipe contains only almond & coconut flour, natural occurring sugars and healthy fats to make it a delightful and super healthy treat. the autumn flavors prepare us for the close of summer. enjoy! 

kabocha muffins

in a medium bowl whisk together:

3/4 cup almond flour

2 tbps coconut flour

1/4 tsp baking soda

1/2 tsp baking powder

1/4 tsp salt

1/2 tsp cinnamon

in a larger bowl whisk together:

1 egg

1/4 cup applesauce

2 tbsp beet juice

set aside:

1 cup mashed well-steamed kabocha squash

1/2 cup very ripe banana

1) whisk together flour, salt, baking soda and cinnamon.

2) in another bowl whisk together the egg, applesauce and beet juice. add the kabocha squash and banana until combined.

3) fold in flour and mix until just combined

4) pour into nonstick muffin pans (or use cupcake tins) and bake at 350 degrees F for 30 minutes. top with nuts if desired. 

makes 6 servings at 135 calories each 

tanning tips

  oh my goodness, i've been enjoying the spring so much that i haven't had a chance to write!  i have been thinking about you all and have a fun little segment as the summer starts.
  for some of us, the sun's rays are very beneficial and energizing (some constitutions don't require sun and for others it can be harmful). like anything else, it takes a little work to obtain a healthy and radiant glow. for those who are friends with the sun, here are my tips on getting some great vitamin d and warm color.

1. use product in excessive doses, the sun can damage skin and cause wrinkles, so it's important to use hats  and the appropriate spf. apply spf first before any tanning aid. its been said that any spf over 30 is pointless, so just make sure you use a paraben-free one to prevent burning. (i apply sunscreen on my face regularly and on my body if i will be exposed for an extended amount of time) next step is your tanning aid. if you are short on time, i love using this maui babe browning lotion as the coffee accelerates absorption but keeps you hydrated. be careful as it will stain fabric, so this one's best used away from the pool. for straight oils, i like pure coconut oil and hawaiian tropic spray. the spray's good for posterior application when a friend isn't able to help you out :) keep your skin moisturized to prevent any peeling.  there's no harm in using a little self-tanner to even out, by the way.
2: timing is everything the sun is strongest between 11a-2p. for your first couple of times out, i would recommend laying out 30 minutes outside of that window, so that your skin doesn't go into shock. once you start laying out in that prime time window, you can go up to 1 hour total. to build a nice base, 40 minutes total at 3 times a week for a couple of weeks is good. once you have your base, you won't need more than 20 minutes per session a couple times a week to maintain. with that base and a good spf, you will also be able to hang out poolside or at the beach and not worry about burning ever!
3. think even and turn turn turn! like anything, consistency and balance is key. so if you plan on laying out for 40 minutes, make sure to split your time between laying on your stomach, on both sides and on your back. this is easy to do when you're with friends, then you can play a game of chess, chat or read. if you fall asleep, make sure you have a way to wake up when its time to turn.
4. know your limits don't rush into getting a dark tan right away by staying out for longer than the suggested times. that will only burn your skin and poison you. intuitively, your body will tell you when you have had enough. you can sense what is a good color to maintain and what is appropriate for your skin tone. again, like most things, moderation is best when it comes to tanning.
  and there you have it! if you heed these tips, you will nurture a great, long-lasting and healthy glow that will take you through the whole season and into autumn!

let's talk about the tush

over the past couple of years "barre" classes have taken over like wildfires spreading all over southern california. the reason why these types of classes are so popular is because not only are they fun and allow people to work out like dancers - who, not coincidentally, have some beautiful behinds - these classes yield great results, especially when it comes to tushies.

well-conditioned behinds, formally and simply speaking, your gluteals - maximus, medius and minimus, are not only sexy but functionally very important. not only do round, toned, gravity-defying tushies look good, they help support our backs and keep our hips from tightening up. in addition, they stabilize our hips in cooperation with our abdominal core and are therefore crucial to maintain healthy postures as we go about our daily lives walking, standing, going up stairs, etc....

the main purpose of the gluteus maximus, the most well-known, outermost muscles of all the gluteals, is to extend the hip, i.e. when we bring a leg back when we walk. it also turns the leg outward and lifts it to the side. underneath the maximus, the medius helps bring the leg out to the side, turns it inward & outward; it pushes the hip forward and also flexes it (like when we bend over). the innermost the minimus also flexes the hip, helps pull the leg out to the side and also rotates it inward.

it's no wonder, therefore, that there are so many different ways to work these all important muscles. they move the leg in so many directions! and how often do we rely on our legs? all the time!! it might be easy to forget to condition them, letting fatty tissue in the area take over (ever heard of the phrase "secretary spread"?) as we spend so much time sitting - at our desks, in our cars, having dinner with friends, etc...but thankfully, there are many fun options in which we can get them nice and healthy.

so now you know a little more about what's "behind" you, get up off of it and find a class near you (mine are at the equinox club in west hollywood on friday mornings at 9a). your back, hips and not to mention, your significant other, will be very happy you did!

a valentine love letter

usually i don't post about personal relations, but i've been a bit obsessed with perfecting my work lately, so i figured i'd balance things out by writing about other topics of interest. and so this time i write about men and marital status.

the thing is, it's been an interesting time, being without a solid mate for some years now. it has definitely provided some comedy but also some serious introspection. ever since a final breakup from a very intense and passionate 15-year relationship with one man, i’ve met some, err, interesting males lately - the ones that "sext" right away, the ones that asked if i was single because i was crazy, the ones that wanted me to be their sugar mammas, etc...and meeting them made it pretty easy to stay by myself!

comedy aside, i’ve also experienced a couple of very intriguing “connections”, but alas, neither stuck – whether it was due to bad timing or the fact that i subconsciously made choices that kept me from being a part of a long-lasting pair. sure, i love my friends, family and the people i work with wholeheartedly but i asked myself, “what did it mean to open my heart...in that way?”

a recent article addressing being an unmarried/single woman actually helped me answer this question. it reminded me to embrace this time as an independent person. i am guilty of seeing time as an unmarried as a temporary stop – a time to pass through - but living this way, one can’t experience the important moments that are the true gifts in life that actually feed one’s heart. i wholeheartedly needed to embrace my strengths, weaknesses, failures, accomplishments and my dreams, just like i did before i was with my guy. this was the key - to consistently love my life choices as i am without any relation to one man. by embracing who i am and where i am now, i face the world with honesty and purity, and perhaps one day will be with a mate who will be the best complement to my true self.

of course, for me, there’s nothing better than being in a pair and part of a team – it’s the best feeling to have when you each know you have a mate and partner to protect, care, support and comfort one another. so no, man, i'm not crazy. i’m just not going to settle for anything less than extraordinary, it’s just not my style.

i know i’m different. i don't get excited by chocolate on valentine's day. but sure, i love gestures of stargazer lilies & pony roses and jewelry (on any day). i'm particular as i am open-minded...and like anyone, selfish at my worst and selfless at my best. it took a special man to inspire me to stick with him (and to put up with me, frankly!). and so i continue on, with my sweet doggie as my protector and companion. life is rich and extraordinary full of intangible gifts. no more questions really, just loving gratitude for all that i am and all that is right now.

pilates and pregnancy

ever since i started teaching pilates several years ago, i've had the great fortune of having a very high client retention rate. i've seen my clients move through major life stages, i.e. getting a dream job, sending kids off to school, wedding planning, etc...and one of the more fascinating physical examples of these stages is pregnancy.

being pregnant might be just one of the most powerful processes in which one can find and truly understand the mechanics of one's core. sorry fellas, we might have ya on this one! the muscles, joints and bones that are at a woman's core go through some very drastic changes and its conditioning is the key to making this process as pleasurable as possible.

my teacher jill cassady of the pilates technique has referred to this work as training to keep the endurance up for the marathon of labor. the exercises we do during pregnancy build on the conditioning done before conception and work to maintain the pliable strength of the core muscles as well as protect the changing architecture of the joints. during labor, the transverse abdominus, the innermost muscle of the abdomen that surround our waist, is a prime mover to "squeeze" the baby out. the diaphragm is the key muscle for breathing. the pelvic floor learns to dilate. click here for jill's dvd on pilates for pregnancy!

this picture shows a practitioner doing an exercise on the wunda chair that strengthens the shoulder, core and leg/gluteal muscles by forcing core stability with a dynamic push-up like movement in the upper body along with simultaneous hip & knee flexion in the lower body.

the multitude of safe exercises done during pregnancy include isometric, resistance-based, cardiovascular and active-static techniques that not only condition key core muscles, but also condition the stabilizer muscles of the shoulders, hips and back so that the body remains adaptable.

pilates is amazing for pregnancy. not only is it ideal for core conditioning and healthy joint mobility and stability, it keeps endorphins flowing so that one can stay positive and confident about her ever-changing body. it helps maintain good posture, keeps the body as free from aches and pains as possible and reduces risk of injury, swelling and edema. and of course, the delightful prize (second to the gift of a magical newborn!) is that recovery is that much quicker after delivery!

good thoughts for ourselves and a happy 2012!

"i will not let anyone walk through my mind with their dirty feet" - what an awesome quote from mahatma gandhi - and it should also pertain to our own feet, not just others. gandhi's also quoted in this article that one of my colleagues, a coveted yoga tune up teacher, posted recently. it's a great explanation of how our thoughts influence our actions.

metaphysically and spiritually, we all know that it's important to think good thoughts, both for ourselves and others. now science has a cool way of illustrating how and why. if you want to make some changes in your life - or reinforce the great things that are already there - then be mindful of your own thoughts and be your best coach!

barre burning it at equinox west hollywood

happy holidays all! i’ve been having the time of my life this last quarter, with fantastic new clients, new class programs and new schedule that includes a barre burn class at equinox west hollywood!

as described by the club, it’s a “total body workout that slims your hips, tightens your thighs, lifts your seats and mobilizes your metabolism. utilizing ballet movements, intelligent isometrics, challenges in rhythm, range of motion and progressive core training, your body heals, tightens, strengthens, so you look, feel and move better!”

the class definitely lives up to this description so i hope people who are looking for something new to do can come check it out and stick with it!

if you want to condition your body into straight up sexiness and learn how those dancers move with such strength and ease, then this class is for you! i share my background and lifelong love of commercial dance with everyone in class and will help you get there. we use the same foundational moves in pilates that are based in low resistance, precision, flow, control and long lines. we add some dynamic level changes (like high kicks and jumps) for more core destabilizing. it’s only 45 minutes so everyone gets in their cardio and their sculpting “burn” in at the same time.

friday morning workouts are meant to be fun. weekly attendance will get you strong, limber, poised and ready for that photo shoot or in shape for that long-overdue beach trip! come check us out at #equinoxfitness west hollywood 9am this friday, december 16^th for the last class of the year. we get to start back up again January 6, 2012. see you soon!

Work the Kinks and Aches out with Yoga Tune Up Classes in Westwood!

Wednesdays November 30, December 7 and December 14

Time: 6:30p – 7:45p

Location: Wheel of Well-Being

1575 Westwood Blvd. #303

North of Santa Monica Bl.

2 hr meter parking on Westwood Blvd.

South of Massachusetts

Price: $20.00 per class, for info call 323.207.0197

(please bring a yoga blanket or beach towel; mats, blocks, straps are available but bring your own if you can!)

Yoga Tune Up is Fitness Therapy for Everyday Living.

Click here for the intro video. It is an all-encompassing and challenging fitness method that safely restores, rejuvenates and resets bodies of all ages and activity levels. With a foundation in core strengthening, it highlights the healing benefitsof Yoga poses with corrective exercise to mobilize imbalanced areas in the body where pain and injury may occur.

This series of classes will include:

· Yoga Tune UpÒ Therapy Ball work – targeted myofascial release and trigger point therapy to massage deeply into tight areas to relieve aches and pains

· Shoulder Shape Up – eliminate shoulder tension through specific techniques for stability and mobility in the shoulder joint and upper back area

· Hip Heaven – relieve tight hips by increasing mobility, creating spaciousness and releasing tension in the hip joint and lower back area

getting to know your diaphragm as part of your core

the thoracic diaphragm (or simply “diaphragm”) is the primary and most unique umbrella-like shaped muscle for respiration that lies between the thoracic (chest) and abdominal cavities. while difficult to perceive in the body at times, it is also a very important muscle in with respect to exercise, posture and in daily existence. what does this ultimately mean for your workouts? it means that because of its distinctive positioning, this muscle also affects your core conditioning.

the diaphragm’s muscle fibers attach to bones at inner surface of our bottom six ribs, at the front of the body at the sternum and at the back of the body at lower vertebrae. these muscle fibers converge at the central tendon which is attached to the connective tissue that surrounds the lungs. during inhalation and exhalation, the diaphragm (along with the muscles of the ribs) contracts and expands to create a suction to draw fresh oxygenated air into the lungs and then returns to its original shape to expel used air.

with respect to core muscles, the diaphragm is also connected to the postural muscles such as the transverse abdominus (your body’s own built in corset/weight belt), quadratus lumborum (back stabilizers) and iliopsoas (the hip flexors), creating an “upper roof” for these core muscles. its contraction not only affects lung capacity, but also affects the pressure in the abdominal wall and the activity of the abdominal muscles! so, you see, your breathing is indeed affected by your posture and vice versa. when we are aware of the diaphragm and consciously integrate our breathing into our workouts, we are maximizing its function and collaboration with our entire core.

when your fitness instructors remind you about your posture in cycling class or suggest ways in which you can manipulate your breath in yoga or pilates classes, it is more than just what it might seem. they are asking you to condition your core muscles by mobilizing one of the most influential muscles in respiration, posture and core abdominal conditioning. so listen carefully to what they say and key in to what your body is doing on the inside and out. with this focus, you will be able to find this important muscle and get it to work for you!

let it flow, let yourself go

i know, it's been EONS since i've posted...been hard at work and concurrently immersed in training for yoga tune up a wellness modality developed by my teacher, jill miller. i've also been part of the launch of a new rockin' workout called pound . while the two are on extreme ends of the spectrum, both are amazing methods that integrate major core and pilates work. they are also incredible stress relievers.

anyhow, so, i've been busy, a little more anxious than usual, but the pot of gold at the end of this rainbow was that i've learned a lot of life lessons in and out of my training over the past two months, some exhilarating from the start, and some quite humbling before the relief in clarity. the underlying message throughout, was to "let it go". for people who are perfectionists and high achievers, "letting go" might take a little more work - or a little less, actually!

so here's a nice little reminder that i will share - a quote from lao tzu, "by letting it go, it all gets done. the world is won by those who let it go. but when you try and try, the world is beyond the winning."

for the musical take on the concept, of "letting go", click here for the original writers of the famous beastie boys song !

community in fitness

when you're around people who are active and have a healthy attitude about physical fitness, you are part of a very special community. you will find inspiration, many laughs and long-standing camaraderie amongst these people.

i’ve always loved the tagline “it’s not fitness, it’s life” for equinox fitness clubs. this declaration is quite accurate for me and the many of the dedicated friends and colleagues i've met through the fitness community. we often say how people approach their workout in the gym/studio is a direct reflection of how they live their lives outside of it.

people who consistently make time for their workouts are adaptable, sexy, vivacious, hopeful, driven and success-oriented. they deal with stress a little better. they aim to eat well and consider what they put in their bodies. generally speaking, their serotonin is at a good level and they know how great endorphins can be. they not only look good, but they smell good too!

consistent activity results in improved blood and oxygen circulation as well as digestive function which, in turn, effectively flushes out toxins that cause disease. with the management and prevention of disease, one naturally has a healthy state of mind. needless to say, this existence is quite attractive and pleases all of the senses - vision, smell, touch, etc...

i am so thankful for my spirited friends and colleagues in this community. our lifestyles have resulted in a great way to live. we inspire and motivate each other. we maintain a healthy sense of discipline and competition. from this, we all respect one another for our commitment to ourselves as individuals, knowing that we each are a direct reflection of our collective selves.

rehab and muscle conditioning

there is a reason why injured or recovering people incorporate pilates in their rehabilitative and exercise programs. not only does the method reinforce fundamental core stability with every exercise, it also conditions the complex network of muscles in the joints with controlled, precise and low-impact movements.

an unstable core will put more pressure on the muscles of the appendages (the arms and legs) to work more than they have to. so many injuries and ailments are actually caused by instability and imbalance in these key areas.

for example, painful shoulder impingement (or even an aching neck!) might be caused by an over-contraction of muscles that elevate the shoulders towards the ears and rotate them in towards the chest. deliberate and low-impact exercises like “side arm push downs”, "long back stretch", “pulling straps” and “T” encourage proper alignment in joint mobility by strengthening muscles that rotate the shoulders outward and depress them securely toward the ribcage.

rehabilitation and muscle conditioning with pilates guarantees unnecessary stress on the body that is often found in high-impact, ballistic or heavy weight-bearing exercise. even the most advanced and challenging moves shift the body position in the most subtle ways! many of the controlled, low-impact movements could be deceivingly subtle. this is because the work is very deep and precise, calling for the student to keenly prioritize core integration with safe ranges of motion and balance of movement.