Defy-ing Gravity

I am very excited to announce that I am now teaching at Defy Gravity in Corona Del Mar in Newport Beach, CA.

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This is a great studio that specializes in Pilates and cycling! Of course I was interested in this studio because I personally love the combination that Pilates and cycling offers. And after teaching cycling and Pilates at separate locations, I was very happy to teach both at this location. In addition the studio owners are both amazing people and a pleasure to work with. I have also had the opportunity to get trained on a brand new system introduced into the Pilates world last year. This is the Bodhi Suspension System and Defy Gravity is the first place to have this system in Orange County.

Come workout with me and check out this awesome studio.  I teach Reformer Pilates Thursday at 9:30am and Cycle with Bands Thursday at 5:30pm.

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Top Nutrition Tips

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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 Nutrition tips 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!!!

~Workout Wednesday~

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Happy Workout Wednesday!  I know this is a busy time of year, but all the more reason to workout!  Working out releases endorphins that make you feel good which is good for your mind, body, and spirit.

A great quick full-body workout is a plank!  Make sure your hands are below your shoulders and you have a straight line from your shoulders to your feet.  Keep your core tight and hold this position.  Here is a great workout series:

1 minute straight arm plank

30 seconds rest

1 minute side plank on right

30 second rest

1 minute side plank on left

30 second rest

1 minute forearm plank

~Workout Wednesday~

Criss Cross / Bicycle

Pilates is for Everyone

 

Start by lying on your back with hands behind your head, the head and upper body lifted off the mat, one leg bent in towards the chest and the other leg reaching out away from the body.  The back is in imprint or supported neutral until you can keep the back absolutely still as the legs lower.

EXHALE – rotate the torso and reach the rib cage towards the opposite knee while keeping the elbows wide and the abdominals engaged.  The lower abdomen stays still and both hips stay on the mat.  No rock and roll!

INAHLE – as you switch sides.

Keep the lower abdomen and hips still while rotating the upper body as far as possible in each direction; lower the straight leg so it is on the same level as your eyes.

Do 8-12 sets!!!

Don’t Let the Holidays Ruin Your Diet!!!

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So summer is officially over and the holiday season is quickly approaching…  But don’t let the holidays ruin your diet!!  Here are my top tips to stay fit this holiday season.

1. Make your workouts mandatory.  There is always an excuse to miss a workout, but don’t.  Write your workouts in your schedule and don’t miss them.  This is a busy time of year but you deserve to make time for yourself.  You will happier and if you stay with your workout schedule.  And if you are feeling lazy then take a group class or workout with a friend.  Summer bodies are made in the winter!  Especially with the parties this time of year and all the food and sweets that are readily available, this is not the time to be missing a workout.  Do at least 30 minutes of exercise 5 to 7 times a week.

2. Find balance.  On Thanksgiving it’s tradition in my family to have pumpkin pie so I will have a slice.  The important part is not to go back for seconds or thirds, that day and the next.  Find balance and moderation, don’t deny yourself and make yourself miserable, instead have reasonable portion sizes and eat healthy the majority of the time.  You will notice the healthier you eat, the less you will crave unhealthy foods.

3.  Know what you are putting into your mouth.  When you are at a party or dinner eat off a plate.  Snacking or eating from a tray and lead to over eating, and when we over eat, we gain weight.  It is important to know what you are putting in your mouth.  Health pros suggest eating a small meal or snack that is rich in fiber and protein before a party to avoid over eating.  Also, make sure to eat plenty of vegetables because they are full of nutrient dense carbohydrates that will help you stay satisfied longer than refined carbohydrates.  Another great tip of knowing what you are putting into your mouth is to make and keep a food journal.

4. Drink water.  Sometimes we mistake being thirsty for hunger. The cues from our body that tell us we are hungry and thirsty are every similar.  So staying hydrated will help you from not eating when you are not hungry. In addition, if you trying to lose weight the process of burning calories requires an adequate supply of water in order to function.  In addition, when you are exercising it creates toxins and water has a vital role in flushing them out of your body.  There are several different recommendations for water intake and it can vary from person to person, however, drinking six to eight eight-ounces glasses of water each day is a standard recommendation.  So drink up and stay hydrated.

Enjoy your holidays and stay active!  Remember that shopping at the mall should not replace your workout, but it does add to your step count.  Every day is a new start, so if you had one bad day or even two the worse thing you can do is beat yourself up about, just start fresh the next day and stay positive!  HAPPY HOLIDAYS!

~Workout Wednesday~

LEG PULL DOWN

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Start in a plank position with your hands right below your shoulders and hips in line with your body (shown above).

Lift one leg towards the ceiling and pulse it twice then place it back down. Then lift the other leg pulse it twice then place it back down. Do 10 sets!

This is a great exercise that works your entire body including your core, scapular stabilizers, lumbopelvic stabilizers, and you get gluteus maximus work!

 

Check out the video here : http://youtu.be/YB0zv950YNk.

~Workout Wednesday~

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I have a special Workout Wednesday for you….Pilates Strong Advance.  It is currently available on my new YouTube Channel titled Pilates Strong Video.  And here is the link: http://youtu.be/DTUhCAcQqj4

It is a challenging full body workout and it only takes 26 minutes!  Plus you can do it anywhere!  Give it a try this Wednesday and get your workout in 🙂

 

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