Live!

So true:

Hail to Kale!!

A friend recently mentioned how she is "addicted" to Kale Chips. I found it ironic that just a few days prior another friend asked me if I've ever eaten Kale Chips (my answer: NO.  In fact, I've never eaten kale, ever!) I grew even more curious to try it when I heard my friend's "addiction" has actually rubbed off on her kids! (In fact, her one daughter thanked her for making more! Really?! My kids don't thank me for ANY veggies, especially kale!! They only thank me for chocolate!)  Other people have said the same-their kids eat it by the bowlful and cannot get enough!

So this past weekend I was off to the market on a
kale mission. Once home with the leafy, green bunch I Googled a recipe and found it so simple
(and trust me, if I thought it was simple, then it really was!) OK, so how about the taste? Fantastic!! I can absolutely see why my friends are talking about these chips--not only are they so healthy, but they are so yummy!
However, please be sure to cook them sooner vs later! My one friend made that mistake by waiting a few days to bake them and I guess the kale aged enough that she said the taste was bitter and horrible!! 
Read on for the MANY health benefits of this wonder veggie, as well as the Kale Chip recipe.....

HEALTH BENEFITS OF KALE
Kale is a nutritional powerhouse and is beneficial to your body in more ways than you can imagine.
One cup of kale has zero fat, only 36 calories and is high in vitamins and antioxidants.
You can eat this green raw or cooked. Aside as baked chips, you can enjoy kale in salads, soups, stews, stir-fries, omelets and smoothies.

Detoxification and Weight loss:
*The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health.
*The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels.
*The fiber in kale also lowers cholesterol.

Strengthen your Immune System:
*The vitamin A and C in Kale improves your immune system and fights off viruses and bacteria.
So if you feel like you’re getting a cold, add some kale to your diet.
*Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic.

Healthier Hair, Skin & Nails:
*The healthy balance of omega-3 and omega-6 fatty acids keep your body strong, healthy and beautiful from the inside out.
*Kale gives your skin a beautiful hue as well as preventing wrinkles and loose skin.
*This green also protects your skin from UV rays.

See Clearly and Stand Strong:
*Vitamin A keeps your eyes from optical diseases that come with age.
It also helps store vitamins in the retina.
*The calcium and vitamin K and D keep your bones strong.
And if you have stiff joints, the Vitamin C keeps them flexible.

Anti-inflammatory:
*The omega-3 fatty acids in kale help fight and alleviate arthritis, autoimmune disorders and asthma.
*The vitamin C provided helps relieve stiff joints and makes them more flexible and less painful.

Fighting Disease:
*Kale aids in releasing toxins in the body that can cause and lead to life-threatening diseases. It helps fight off and alleviate various cancers, especially colon, prostate and ovarian.
*The vitamin K helps with Alzheimer’s disease as it may forestall the effects of mental aging.
*The folic acid and B6 provide cardiovascular support and prevent heart disease.

                             
Here's the easy recipe that I followed:
"SALT KALE CHIPS"
From The Cleaner Plate Club
by Beth Bader and Ali Benjamin
(Storey Publishing)

With this recipe, you want the chips to be both crispy and bright green. If they start to brown, they can taste burned. If you find that the chips are browning before the kale is crispy, reduce the oven temperature.
Serves: 4
1 bunch kale, about 12 ounces
2 tablespoons olive oil
Kosher or Sea Salt
Preheat oven to 350° F.
Wash the kale, dry thoroughly in a salad spinner, and tear into bite-size pieces. Toss in a large bowl with the olive oil. Rub the leaves to make sure each gets a coating of oil so they crisp up well.
Oil a baking sheet (or line with foil or parchment paper).
Place the kale in a single layer on the baking sheet. Sprinkle with salt to taste. Bake for about 6 minutes, then stir and turn the kale and bake for 6 to 9 minutes longer. Remove crisp pieces as they get done to prevent burning and to allow the remaining kale chips to get even heat.
(Note: you can also add a little vinegar to make a "salt & vinegar" chip. Just add a little vinegar when coating with oil.)
I stored my leftover chips in a sealed Ziploc bag. The next day they were still delicious, just a bit softer. I'd imagine a paper bag would absorb some of the oil and would be another good storing option.



Source:
"6 Top Health Benefits of Kale" by Rachel Braun for "VegKitchen" (1/19/12)

 

 

Stability Ball Workout

Here are some great moves using a stability ball (courtesy of Fit Sugar/Pop Sugar). As always, form 1st--so pay close attention to body positioning!

Why complicate life?

I LOVE this:

Tips to keep your heart healthy!

Did you know that heart disease is the
#1 killer of American women
(1 in 3 deaths/yr)?




Exercise is very important in keeping your heart healthy.  But a good diet is also a key factor.
If you eat lean protein, whole grains & "healthy" fats it keeps your blood moving and your weight down.

Here are some additional dietary suggestions to help that heart stay it tick-tock, top shape:
*Add more FIBER!  Try to get 25-30 grams of fiber a day.
Foods that naturally contain fiber (such as fruits, veggies & whole grains) are healthy and filling.  These choices will help you stay slim which is better for your heart.  Fiber also lowers your bad cholesterol by absorbing it and moving it out of your system.

*Eat less processed meats!
For many it may be difficult to cut them out completely, but try to cut back your consumption--it will do your heart good!


Also know your numbers (especially blood pressure)!
(If your numbers are out of the following ranges please consult your doctor!)
Here's what you should know:
Blood Glucose: <than 100mg/dl
Blood Pressure: ideal <than 115/75
LDL (BAD cholesterol):  <than 100mg/dl
HDL (GOOD cholesterol): >than 50mg/dl

 

Source of healthy heart info: Fitness Magazine, Feb 2013

Kick that soda habit!

Need another reason to stop drinking so much soda throughout the day? According to the American Journal of Clinical Nutrition "people who drank one liter of cola a day gained 31% more abdominal fat than those who drank the same number of calories' worth of low-fat milk."
As I've suggested before (and often suggest to my personal training clients and group fitness classes): add fresh fruit or veggies (such as cucumber) to your water for that touch of flavor.  There are also flavor drops sold in stores (such as Mio) that you can add to your water. Another suggestion: drink flavored Seltzer water (my favorite flavor lately is mandarin orange.)

Time to kick that soda habit and do your body good!


(Source: Fitness Magazine, Feb. 2013)

Barre toning classes

Thought I'd share--this is me at the barre.
We needed some shots for one of the private clubs that I teach at for class promotion. The popularity of this class is amazing! In fact, we've added a third class (in just the 2 months I've been teaching it there) to the weekly schedule because members cannot get enough of it and kept asking for more! The classes are packed too!! However it is important to note that the classes are not back to back--you need a day in between to let the muscles repair/recover.

I love teaching barre combined with Pilates (calling it Barrelates) because that one hour your body gets such great head-to-toe toning and stretching (and using just 2-3 lb weights -if any at all!) I find many people do not take the time to stretch and I feel it really should be made a part of any workout routine (this class there is stretching after every intense toning move!) But what I really love is how the class participant (by the way I have both male & female participants!) feels when they complete the hour with me. I love knowing they feel so great from that 1 hour workout! They always leave smiling and so "uplifted" knowing they got through that tough one hour workout and feel great!! As I always tell them before class begins: "this is YOUR hour, make it a great one for YOURSELF!"--
I know they do!!!

Motivational words of wisdom :)

Words to live by

Avoiding germs when @ the gym (& hopefully avoiding the flu!)

With all the buzz about a nationwide flu "epidemic", I thought I'd blog about ways to stay germ-free when at the gym (some may seem like "common sense" to you, but maybe not to everyone):

1) if you use a mat for your workout do yourself a favor and PLEASE bring your OWN!!
No need to spend a lot of money, but really think about it-you are laying face down on a mat where maybe someone had their feet, booty, and every other body part...yuk! You are here to 'better your health', so PLEASE go buy your own mat!!!

2) Sanitize! Most gyms provide wipes or sanitizing spray, so WIPE DOWN any equipment that you use both before AND after! That includes the hand rails on the treadmill, hand weights, stability balls, etc.

3) Do not touch your face (nose, eyes, mouth) until you have washed &/or sanitized your hands!

4) Bring your own towel. Some gyms do not always properly wash their towels (at least not like you would at home!)

5) Bring your own water bottle and don't use the public water fountain!

**Some additional notes:  when home open up some windows and let some fresh air circulate throughout your home!  Also, use a humidifier to help keep moisture in the air.  Exercise is a GREAT way to help boost your immune system--so get moving!!

**Pictured below is my new, 6ft round yoga mat that I bought .  Now there's no need for me to rotate my mat or have my hands and feet on the floor (which others have touched or walked on with dirty shoes or bare feet!!)  Pretty cool isn't it?  (And yes, it does take up space! lol)

Stay healthy friends!!

 

Success

I apologize for not blogging as often lately, I have been busy in this new year having added many new Barrelate classes (barre toning & Pilates), as well as several 1-on-1 clients. I LOVE what I do and nothing makes me happier than knowing someone else has asked me to be a part of bettering their health, fitness & overall wellness. It is such a great feeling knowing that I am a part of their personal success.

Whether you inspire someone in a big way or even just a little, remember to the other person it is probably a tremendous help & every little thing counts!!
Their success truly is yours as well--so make it a positive one for both of you!

1st Sunday of 2013 & it shows at the gym!

Today's definitely the 1st Sunday of the new year and it certainly showed when at the gym this morning! 
There wasn't a parking space in sight and practically every treadmill, bike and other piece of exercise equipment was being used.  I love that people make exercise and better health a part of their New Year resolution, however I cannot stand seeing them workout with bad form!!  It also drives me crazy watching them basically kill their bodies to exhaustion with insane, intense workouts because they decided that January 1st they're back and they're going to attack their resolution!
Since I'm not the shy type, what do I do?  I actually walk up to some people in the gym, introduce myself & briefly explain my fitness background.  I then tell them what I think may be of some help to them.  They actually really appreciate it (whewww!!)!  Here's why I feel sometimes I have to do this: I cannot sit there and watch someone do something wrong 'thinking' it's right! Often people assume they are doing the exercise properly not realizing they are causing more harm then good! I obviously don't walk around and go up to everyone I see using poor form (however it's tempting! lol)

Today's example: this morning a lady was doing what I believe was intended to be a push up.  Her shoulders couldn't be any closer to her ears as she bent her elbows and tried to get down toward the floor.  It hurt just watching her!!  I didn't want to interupt and be rude, so I did let her finish (trust me I struggled with what to do--stop her or let her finish?! Luckily she was on her last one at that point.)   I quietly approached her, mentioned I was a fitness instructor, and asked if she would mind me pointing something out that I noticed that might be of some help to her.  I proceeded to explain that her shoulders & upper back were shrugged high up to her ears as she pushed down.  I mentioned that I believed if she countinued to do it this way I bet her neck would hurt.  She commented "actually it's funny you say that because I recently started working out and that is exactly what is bothering me--my neck!  I couldn't figure out why!  Now it makes perfect sense!"  She thanked me over and over....I told her to pay it forward :)

The point, whenever working out PLEASE USE PROPER FORM and be smart in your daily exercise routine.  If you are new to the gym, or just back in the gym after a long break, PLEASE don't try to be Superman and conquer every piece of equipment in a day using heavy weights and then running a marathon on the treadmill.  more than likely you'll experience 'burnout' within a few weeks (or worse injury yourself!)  It often takes TIME and PATIENCE to see the results---killing yourself the first few weeks back will NOT benefit you in the long term.  If you can afford it then hire a personal trainer, even if only for a few sessions (trust me, the money will be well spent!) If you are working out at a local gym, then PLEASE don't be shy--ask the fitness professional on staff questions or ask them to check your form.  Or find a friend and spot each other.   If you are home, then use a mirror and adjust as necessary.  If using a DVD listen to their verbal cues. 

Nothing makes me happier then when people that I train, or those that take my classes, tell me that I am a part of their New Year resolution.  If a fitness routine is a part of YOUR resolution, PLEASE be safe and do it correctly.  You'll then be on the best path to keeping your resolution on track and getting the "new, fit you" in 2013! 

LUCK....create your own path & destiny!

I love this quote--it is so true!! Don't just sit there and wait for things to "happen", YOU need to MAKE things happen! Get up, get out there and get moving!! The longer you wait the more time you are wasting (and who has time to waste these days?!) I truly believe you can do anything you set your mind to. Set a goal and go for it because you'll never really know if you don't try! It's not about luck friends....

Stay positive (...you need to believe)

Start your New Year off right.
Try to keep this in mind each & every day:

New Year, CHOOSE wisely....