Archive | July, 2016

Zero Excuses: How to Stick to Your Workout!

25 Jul

accountabilityWe all know how difficult it is to get up every morning or off of work every evening, or even just find that few minutes to yourself to complete a workout routine.   You’re tired, you had a long day, it’s too early, it’s too late… the list of excuses can go on and on.   Yet, for those that do find the motivation to get through a workout – you know how great you feel afterwards – it’s totally worth it!   Completing a workout is hardly the issue, it’s simply starting it in the first place.   Thankfully, there are a few really easy life hacks that you can use to make sure you stay fit and healthy and get that amazing workout in!   Here are some good tricks that I’ve developed that keep me motivated to get to the Studio, no matter what kinds of excuses I can muster:

  1.  FIND A BUDDY!  “Accountabilibuddies” are key to get me out of my house and into a class.  Look at all those other folks that you see in the same classes every day – they need you too!  Whether it’s one great support buddy or a class full, you need them as much as they need you.   Don’t let each other down!
  2. PUT MONEY DOWN!   Whether you’re at a private studio like Pilates X or your local gym, you’ve paid good money for the privilege to be able to go there and keep yourself fit.   Don’t waste it!
  3. SOCIALIZE YOUR GOALS!   Post it on Facebook or Instagram!  Shout it to the world!  “I’m going to cardio and pilates for 4 days this week!  Wish me luck!”   You’ll be surprised at the support you can garner  – it keeps you accountable AND you get a ton of support along the way to keep you going.
  4. SEE IT.  FEEL IT.  BE IT.  We all know this mantra – and if you don’t, commit it to memory!  The best part of exercise is that we get to SEE the results.  We get to FEEL the results.  Our bodies tell us how happy they are with us (some muscle pain here and there, a few inches off of that waistline, long and lean sculpted arms, etc). Looking in the mirror at our fit selves becomes an affirmation of our hard work and dedication, not a chore or disappointment.  BE IT.

Do you have any tricks that keep you motivated to stick to your workout routine?   Share with us in the comments!   Every bit helps!

Always remember, you’re not doing this alone.  It isn’t easy, but that’s what makes it worth doing.

~Dayna
PX Studio

Hello, Healthy Vacation!

18 Jul

HealthWatch-06_10

It’s the middle of summer and you have some amazing vacation plans ahead of you.   You’ve got your clothes, your gear, and all of your excursions planned – but do you have a plan for staying on track with your healthy lifestyle?   A lot of people think you can’t have fun AND maintain your eating/activity plan at the same time.   This is simply not true!

Here are some simple tips to avoid vacation weight gain that won’t take away from your awesome experience:

  1.  Take Advantage of your Tech | In today’s tech driven world, we have access to information about great dining options anywhere. Take advantage of Yelp or TripAdvisor to seek out healthy eats when you travel. You’ll get a unique local experience without the guilt.
  2. Keep Active |  Ask your hotel or plan ahead to have hiking or running trail maps with you.   If it’s raining, go to the local malls and walk around.  Hotel have a pool?   Go out and enjoy a few laps!   Hotel near the ocean  –  how about a brisk walk or jog on the beach?   Ask the hotel concierge if they have bicycles to rent or where the nearest place is that you can rent one; cycling is a great way to check out the sights without having to sit in bumper-to-bumper traffic, and you’ll burn a few calories in the process.  TRAVEL IN YOUR SNEAKERS AND PACK THAT MAGIC CIRCLE!  What is this magic circle?
  3. Speaking of that Hotel, try to book one with a Kitchenette | That way you can cook some of your meals — at least breakfast — and have more control over what you eat.
  4. Keep Healthy Snacks with You | Don’t be tempted to hit the nearest street cart or fast food joint when you’re out sightseeing.  Carry protein bars, trail mix, and/or small fruits like apples or bananas so you’re never waiting too long to get your next meal.
  5. Plan Your Indulgences | There really wouldn’t be a point to vacation without a few indulgences, right?  But let’s try not to get too far off the rails.   Plan two meals each day that are healthy and on target (breakfast and lunch are much easier to control with eggs, fruit, yogurt and salads).  Then for dinner, sample that incredible local spot you saw on Yelp and enjoy a nice drink!
  6. Limit Sugary/Creamy Drinks |  You like Piña Coladas?  Well, they don’t like you.  Of course, part of kicking back on vacation is having a few libations, but an eight-ounce PC can have as much as 450 calories and 18 grams of fat. Always drink in moderation, and opt for things like light beer or liquor blended with non-sugar mixers such as soda water, instead of tonic or soft drinks.

Remember:  Vacationing is about fun, memories, seeing all the sights and enjoying the world around you;  there’s a lot more to it than just food.  If you go to Paris, for example, you’re absolutely going to want to enjoy the exquisite cuisine, but make sure meals don’t become the main attraction!

Here’s to a happy, healthy summer!

~Dayna
PX Studio

 

 

 

 

Meatless Monday Dinner Idea!

11 Jul

So, here you are.  You had a glorious weekend – the weather cooperated, maybe you even managed to relax a little, but now Monday is here.  After a long day of work, chores, and errands, you look at the time – only to realize that you still need dinner.  You want something quick and easy, but also healthy AND tasty.  Let me help you!

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RAINBOW PIZZA (because who doesn’t love pizza!?)

  • 1/2 red onion, chopped
  • 1/3 cup broccolini
  • 1/2 cup cherry tomatoes, halved
  • 1/2 large zucchini, thinly sliced
  • Red, orange, and yellow bell pepper, diced
  • 1 cup shredded mozzarella
  • 1/2-1 cup pizza sauce
  • Pre-made pizza dough or homemade
  • Olive oil
  • Fresh parmesan for garnish

Preheat oven to 350 degrees F.  Chop all of your veggies.

Brush the pizza dough with a little olive oil (1-2 Tbsp). Then, using a ladle swirl the pizza sauce around the dough right up until you reach the edges of the pizza. Then sprinkle with cheese.

Arrange your veggies on the pizza. Start with a small amount of onion in the middle, then make rings around the with the remaining veggies. Order: onion, red bell, orange bell, yellow bell, zucchini topped with broccolini, and layer the perimeter of the pizza with the halved tomatoes.

Cook in the oven for 8-10 minutes. Enjoy with fresh Parmesan on top!

NOTE:  You can swap any veggies that you want for the ones listed.  Don’t like bell pepper?  Try rocking some mushrooms and asparagus instead!

~Dayna
PX Studio

 

Holiday Recovery Tips!

4 Jul

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Ah yes, the summer holidays.   A time for fun and festivities, friends and family, and for a lot of us, a bit of over indulgence.  From salty snacks and sugary treats to adult beverages and too much sun, holidays can wreak havoc on our bodies.  Here are some quick tips to help you get back on your feet and ready to tackle the week ahead!

  1.  GET SLEEP!
    A good night of sleep after a long day of indulging is crucial to a speedy recovery. Among many other benefits, getting a good night of sleep has been shown to help maintain a healthy weight, lower stress levels, put you in a better mood, and increase immunity.  (www.webmd.com)
  2.  GET HYDRATED!
    It’s an absolute must to replenish your body’s water levels throughout the day and at the end of the day.  Water benefits your body in a variety of ways including promoting cardiovascular health, helping your joints and muscles work better, and most importantly in this case – cleansing toxins from your body. (www.onemedical.com)
  3.  GET VITAMINS!
    Fat-soluble toxins must be detoxified before they can pass through and out of the system. Much of this process takes place in the liver, which metabolizes these toxins to turn them water-soluble. There are many vitamins and antioxidants that can aid in this process including A, C, E, K, B1, B6, beta carotene and biotinGreat sources of these are vitamins are nuts, whole grains, yogurt, bananas, citrus fruits and dark leafy veggies. (www.livestrong.com)
  4.  GET MOVING!
    Okay, so you’ve gotten a good night of sleep, you’ve properly hydrated, you’ve enjoyed a delicious, vitamin rich smoothie – now what?  Get to the Studio, of course!  A solid workout can counteract some of those tell-tale symptoms of an “overly festive” occasion.  Moving your body and getting some exercise, even when you don’t necessarily feel like exercising, can help stimulate the release of endorphins again, resulting in a better mood and a better state of mind as you recover.  Look for lower-intensity methods of exercise that can help restore your mood and energy without making you feel sick – a pilates class would surely do the trick! (www.livestrong.com)

Have a great week and remember:  Be the best version of you that you can be! 

~Dayna Ganiko
PX Studio