Banana Berry Smoothie

I make a smoothie every day!  I throw fruit, veggies, and my favorite protein powder in the blender.  It is a great way to get lots of good nutrients and it really fills you up!  Here is my favorite smoothie recipe:

1 cup almond milk (unsweetened or fat free milk)

1 cup frozen berries

1 cup raw spinach

1 medium banana

1 scoop of your favorite protein powder

optional 1/2 cup of water to reach desired consistency

*blend together and ENJOY!!

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“Don’t Sacrifice Style for Functionality”




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I wanted to share my experience I had the other day…..  I was introduced to a clothing company from a good friend of mine.  I am looking for something fabulous for an upcoming video shoot for a Pilates DVD I am making (more details to come!!!).  They told me about this company based in Newport Beach and raved about the quality and style.  So I went to check out their collection on this past Monday and I fell in love!!!!  The company is Delanowear.

Here is more about Delanowear found on their website www.Delanowear.com:

 

 

Sparked by their love of dance, Tamara and Britt, a mother and daughter duo, created this high-end active wear line to be multifunctional and stylish for every-day comfort. “Sacrificing style for functionality is not part of our philosophy,” says Tamara. Wanting to fulfill a void in luxury women’s active wear, this duo created Delanowear to satisfy those women who crave fashion forward designs in everything they wear.

Based in Newport Beach, California, the Delanowear collection delivers versatility while focusing on comfort, high quality, and everyday functionality. The collection is hand-crafted in the USA and constructed of some of the most durable sportswear fabrics such as Supplex®.  We have a custom blend cashmere that has the stretch of our Supplex® but the feel of your favorite sweater. This lightweight, indestructible, and fade-resistant fabric feels like cotton, but has the sustainability of nylon. This wrinkle-free and quick drying fabric can be worn throughout your day. All garments are crafted and embellished with fabrics from Brazil, zippers from Switzerland, and only the finest trims available.

 

 

Check them out at www.Delanowear.com you will not be disappointed!!!  And stay tuned for more on my upcoming workout video wearing the Delanowear collection!

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What is Pilates?


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 Pilates is a method of exercise that strengthens muscles, develops flexibility, increases coordination, and improves health and well being for the whole body.  Pilates is performed on a mat or on a specially designed equipment including the Reformer, Trapeze Table or Cadillac, Exo/Wunda Chair, and the Barrels.  Pilates was developed by Joseph Pilates over 80 years ago.

Joseph Pilates was born in Germany December 8, 1883.  He was a sick child, he had rheumatic fever, asthma, and rickets and was plagued by a weak respiratory system.  In order to improve his own health he began exploring ways to strengthen his body and his mind.  Joe began intrigued by the classical notion of the ideal man who combined a well trained body with an equally trained mind.  Joe participated in many activities including boxing, wrestling, fencing, gymnastics, as well as yoga and meditation.

When World War I broke out, Joe was in England touring with a boxer.  He was held in a camp as a resident alien for the duration of the war.  While in the camp he took it upon himself to lead his fellow detainees in a daily exercise program.  When the influenza epidemic broke out in 1918-1919, none of the inmates who followed his regimen got sick.

Joe’s success with his group brought him to the attention of the camp leaders and was given the job of an orderly at a hospital.  He was put in charge of 30 patients and worked them out every day to exercise whatever they could move.  There were few treatments to offer other than surgery and morphine.  Nursing usually meant extended bed rest which lead to muscular atrophy, loss of aerobic capacity, and a weakened immune system.  Joe’s exercises help his patients to get better faster and helped them to fend off secondary infections that killed so many people in similar circumstances.

Joe’s job working as an orderly and manually working out 30 patients every day was very physically demanding.  So Joe came up with the idea of attaching springs to the patient’s bed frames thus the first Cadillac was born!

After Joe was released, he and returned to Germany. Shortly thereafter he was approached by the “brown shirts” (who were to become the Nazi party) to train their police force.  Joe didn’t want to have anything to do with them, so he left for America.  On a boat on the way to America, Joe met Clara, who became his wife.  Clara was a nurse who became a true partner for Joe, working beside him in the studio everyday.

When Joe and Clara arrived in New York City in 1926, they rented a small studio in the same building as the New York City Ballet and started teaching what Joe named “Contrology.”  Joe worked with clients from all walks of life but he made an especially strong impression on the dance community working with many injured dancers for rehabilitation.

Joe had a dream of introducing his vision of mind-body fitness into every aspect of life, from elementary school to military training, had he not been so far ahead of his time, it might have happened.  Instead, he taught a small group of devoted teachers and students.  A few continued his work until the rest of the world caught up with his revolutionary thinking.

Joe died in Octobery 9, 1967 from complications of smoke inhalation when a fire broke out in his studio.  Clara carried on the work until her death in 1977.

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Nutrition 101

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Because I have a degree in Nutritional Sciences people are always asking me for nutrition tips.  So I put together my top 7 basic NUTRITION 101 that I have found to be key in establishing and keeping a healthy lifestyle!

 

1. Find out how many calories you should be taking in each day. The number of calories you should eat each day depends on several factors, including your age, size, height, sex, lifestyle, and overall general health.  Go to www.calorieking.com to help calculate your daily caloric needs.

2. The cliché is true… YOU ARE WHAT YOU EAT!!!  So know what you are putting into your body!! Make and keep a food journal. A great app I like is “My Fitness Pal” you can input everything, yes everything, you put into your mouth: all food, drinks, gum, snacks, etc.  Another great thing about this app is that it calculates your BMI and any fitness goals you might have.  Be faithful to your food diary!  To start any fitness program be faithful to your food diary for at least 1 week!

3. Drink water!!  Drink lots and lots  of water! At least 8 glasses a day.  But if you are doing strenuous exercise and sweating a lot you could need even more water.

4. Lunch should be your biggest meal of the day.  Not dinner, it is hard on your digestive system to have a big heavy dinner and then go to bed.

5. One pound of fat equal 3500 calories.  A healthy way to lose weight is to have a deficiency of 500 calories a day.  The deficiency can be from diet or exercise.  7 days a week multiplied by 500 equals 3500 calories or 1 pound of fat!

6.  Make sure you are eating your protein!  If you are exercising and/or strength training your protein needs have increased.  Here how you calculate how much protein you should be eating:

a. weight in pounds divided by 2.2 =  weight in kg

b. weight in kg x 0.8-1.8 gm/kg = protein gm

The number you multiply your weight in kg in part b is dependent upon how active you are.  An active person who lifts weights regularly should multiply by 1.5.  For example:

120 lbs divided by 2.2 = 54.54

54.54 x 1.5 = 81 grams of protein per day

7. Choose whole natural foods!  Whole foods in its most natural state, lots of fruits and vegetables, organic dairy, whole wheat and grains, natural sweeteners.

 

These are some basic fundamentals of nutrition.  Food is fuel and our bodies are temples, lets take care of them and give them the best fuel.  Now go eat and fuel your body!!!