Got Nuts?

Did you know that certain nuts are much better for you than others? I always knew that almonds, for example, were better for you than peanuts, but had no idea where the other nuts were in the spectrum. Pretty interesting, don't you think? Have a nutty weekend :).

Move of the Day: Iron Bird Dog

Iron Bird Dog targets: butt, hamstrings, obliques, back, and shoulders.

1. Start an all fours on the floor or mat (knees under hips and hands under shoulders) with a dumbbell squeezed in the crease of your right knee. The dumbbell can be anywhere from 2-8 lbs.

2. Keeping the right knee bent so that the dumbbell is secure, lift the right leg until thigh is parallel to the floor and extend the left arm in front of you at shoulder level (bird dog position). Make it easier: do move without weight and/or keep hands on the floor.

3. Bring the right knee in towards chest as you bend the left elbow in to meet it. Return to bird position.

4. Do 10 reps; switch sides and repeat. Do 2 to 3 sets.

Note: if your standing knee begins to bother you, you can use a folded up towel as padding.

Let me know what you think about this exercise. Did you like it? Did you feel it in the right spots? XO

Photo: Shape Magazine

Happy Wednesday!

My lovelies, why don't you spice up your Wednesday with a little Pilates? XO

P.S. Try this Lunch Break Mini-Workout.
P.P.S. Here are two ab blasting exercises:  Perfect Ab-Blaster, Double Leg Stretch
P.P.P.S. How to Tone Your Booty

The Value of Meditation

I consider myself a bit of a closet hippie: yes, I enjoy pedicures, getting my hair done, and wining and dining... but I did go to UC Berkeley, and I have been known to hug a tree here and there, and I have a secret desire to grow some dreadlocks. Okay, maybe not the dreadlocks part, but you see what I mean.

So, in the midst of my busy schedule of running a small business, teaching, and trying to be healthy and active, I have started to realize that I really need some quiet time for my mind. A few months ago my friend Ashley and I went to Saraha Buddhist Center in the Mission to see if we could quiet our minds and find that peace and calm people talk about in association with meditation.

We attended a Tuesday evening group meditation led by a Buddhist meditation pro. Everyone was so nice and friendly that the minute we arrived I felt a feeling of calm come over me. Meditation is difficult. I find it very hard to make my mind stop racing. The harder I try the more my mind seems to want to think about errands that need running, chores, emails to write, phone calls to answer, and a million other to-dos. If I'm not thinking of my millions of commitments, it seems to just say to me, "Don't think! Don't think!". That in itself isn't exactly quiet and calm.

About 30 minutes into the meditation I did somehow manage to find a few minutes of complete calm. The person leading the group talked a lot about breath and how focusing on your breathing helps to clear your mind. Breath is something I can definitely relate to as breathing is such a fundamental aspect of Pilates. As I always tell my clients: it's a part of the exercise itself!

After the 1.5 hour meditation session, I did feel much more centered and relaxed. It was that feeling you get right after a really good nap: refreshed and happy :). Curious about ways to meditate on my own, I looked up some tips on meditation. Here is what I found:

• Stretch first. You will be able to sit (or lie) still for longer if your muscles are relaxed. It also helps to bring attention to the body and thus "inward."
• Meditate with purpose. Think of meditation as an active process. Focusing your attention on a single point is hard work so be prepared to be purposefully engaged!
• Be patient with yourself. Frustration can easily creep up when our minds don't cooperate, but be kind and patient to yourself and try to let those frustrations go.
• Listen to an instructional audio. There are some great meditation tracks on iTunes.
• Use a candle. Instead of closing your eyes, which can be a challenge for beginners, light a candle and look at the flame instead. (I tried this and it really works!)
• Get a meditation buddy. Just like a workout buddy, having a meditation partner can help to keep you motivated.

Am I now a pro at meditation? Nope. But I do find that even just taking 5 minutes a day to sit quietly and just BE, I do feel calmer, clearer-minded, and less frazzled by unimportant things (like San Francisco traffic). 

My lovelies, have you ever tried meditating? What has your experience been like? Have a peaceful day!

Photos: Oprah.com, Candlefind.com 

Gojee.com

My friend Jessica recently told me about this wonderful website: Gojee.com, which scours the internet for you and churns up only the most delectable recipes. Use the "I Crave" button when you have a craving for a particular food but don't know exactly what to make, or the "I Have" button when you have a bunch of random ingredients in your fridge but no recipe. It's also very helpful for those with food allergies or intolerances: Just use the "I Dislike" button and Gojee.com will only show you recipes without that ingredient! Brilliant.

Just look at how tasty this Quinoa Zucchini Salad looks (pictured above).

Or these scrumptious Peppermint Patties:

YUM.

Thank you, Jess, for passing this on :).

Photos: Not Without Salt, Ceramic Canvas. 

The Magic of Raw Honey

This delicious natural treat supplies energy at around 65 calories per tablespoon and provides excellent fuel for the body. It's a great option as an energy booster right before a workout or during that mid-afternoon slump. Furthermore, results from recent research suggest the sugar from raw honey is metabolized at a slower rate than processed sugars, avoiding a sudden spike in blood sugar levels.

Some of the nutrients found in raw honey include:

• Niacin (lowers cholesterol levels)
• Riboflavin (regulates growth and reproduction)
• Potassium (reduces muscle cramps)
• Zinc (promotes healthy skin, assists in weight loss)
• Antioxidants (helps to eliminate cancer-causing free radicals)

Isn't nature amazing? Why raw? When honey is pasteurized, it means that the honey has been heated to 161 °F. This heating process destroys many of the nutritious properties of honey, leaving it as a simple sugar. 

My favorite raw honey is made by Y.S. Organic Bee Farms. It's the perfect consistency and just has the best flavor. You can find it at your local Whole Foods Market.

So, instead of reaching for a chemical-filled energy drink, grab a spoon full of honey and sweeten up your day :). How about you, my lovelies? Do you love honey as much as I do?

*Note: Pregnant women should not consume unpasteurized products. 

Have a sweet weekend! XO

Photo: Swanson Vitamins

Do or Don't: Pigtails

My darlings, would you wear pigtails? When taking a Pilates or Yoga class, you are often on your back so a ponytail sometimes gets in the way. I've been thinking of ways of getting my hair up without it being on the back of my head (and thus in the way). A super high bun just looks a bit like a pineapple (at least on me) and tends to fall out halfway through the class. So maybe pigtails are the answer... What are your thoughts? Should pigtails just be left for kiddies?

Photo: US Weekly