Archive for March, 2009
Breakfeast Blues
It isn't called the most important meal of the day for nothing! Breakfast is the first thing you can do for your body in the morning to wake it up and burn more body fat throughout the day!
In the Journal of the American Dietetic Association a research study analyzed data on 4,200 adults. They found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day. So wake up in the morning, and when you turn on the water for coffee, grab a bowl of cereal or this delicious burrito, too. Want more simple ideas for your SKINNY KITCHEN? Stay tuned for more on KATHY HALE'S LSS Cooking Class series!
The 5 Minute Breakfast Burrito
· 2 large eggs, or equivalent egg substitute
· 1 tablespoon 1% low-fat milk
· 1 teaspoon chopped fresh cilantro
· 1/8 teaspoon kosher salt
· Dash of coarsely ground black pepper
· Cooking spray
· 1/2 teaspoon butter
· 4 tablespoons reduced-fat shredded cheddar cheese, divided
· 2 (8-inch) fat-free flour tortillas, heated
· 4 tablespoons chopped seeded tomato, divided
· 2 tablespoons bottled chunky salsa, divided
· The Preparation
· 1. Whisk the first 5 ingredients (through pepper) in a medium bowl.
· 2. Coat a medium nonstick skillet with cooking spray, and melt butter over medium heat. Add the egg mixture, and stir with a heatproof rubber spatula to scramble.
· 3. Sprinkle 2 tablespoons cheese down the center of one tortilla; top with half of the scrambled egg, 2 tablespoons tomato, and 1 tablespoon chunky salsa.
· 4. Roll up burrito-style (fold bottom up and sides to center). Repeat with remaining ingredients.
Nutritional Info
· CALORIES 259
· FAT 9g (sat 4g, mono 2g, poly 1g)
· PROTEIN 15g
· CARBOHYDRATE 29g
· FIBER 3g
· CHOLESTEROL 222mg
· IRON 1mg
· SODIUM 667mg
· CALCIUM 143mg
Makes 2 servings. One serving - one burrito.
Are You Ready For Short Sleeves?
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| Despite the snow this weekend, Spring is just around the corner. Are you ready for shorts and halter tops? If not, get your butt to a Pilates mat class. These total body conditioning classes are fast, efficient and easy on the pocket book. This move, called the Leg Pull Front, works the triceps, biceps, chest, core, quads, hamstrings, and butt all at the same time! This move and more as part of our SKINNY SUMMER TEAM TRAINING PROGRAM Coming Soon! Stay tuned! |
| To do this move, start from a seated, feet-forward position, place hands on ground slightly behind waist, fingertips facing forward. Straighten both legs, pressing heels and palms into the ground, and contract abs while squeezing buttocks to lifr hips up, forming a straight line from head to toe. Keep gaze forward and shoulders pressed down; don’t lock your elbows. Exhale as you lift your left leg straight up as high as you can, then lower it without allowing your right hip to sag. Do 4 reps; repeat on opposite side for a total body posture to tone hips, legs, waist and arms. |
Pilates For Golf
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| So many of our clients who play golf say Pilates training has changed the way they swing. Their drives are longer, their endurance stronger and thier recovery faster. This all leads to playing better, playing stronger and playing longer. You can enjoy the benefits of Pilates for Golf in a special workshop designed specifically for golfers. |
The question however remains, gain what? The answer is simple: gain a body that is fit for golf and ready to play and achieve lower scores for many years to come. Exercise can be very similar; it is not that you did 100 crunches that matters (quantity), it is that you did 23 of them with attention to perfect form, alignment of the body and perfection in mind (quality). We will teach you how Pilates can enhance your golf with simple techniques such as proper stance, breathing, shoulder rotation and imprint spine. As with hitting balls on the range for practice, it is not practice that makes us better golfers, it is perfect practice that makes us better golfers. 816 442 8083 for more information. |
Look 10 Pounds Thinner
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| Join Kathy Hale this weekend as she shares her INNER DIVA SKINNY DRESSING TIPS and more! We know you're working hard on your body and you want to show it off to it's maximal potential!Learn how to dress for your body type to look longer, leaner and thinner! Kathy teams up with SHOPGIRLS, and DR JEMSHED KHAN for a day all about YOUR INNER DIVA! |
Dress Thinner Tip #1: Wear the right size.No outfit is going to take 20 pounds off your hips, but choosing the right clothing that fits properly can go a long way to slimming your look. If clothes are too tight, all the bulges, rolls, dimples, or any other flaw you may have will show through. If clothes are too big, they add bulk and can make you look heavier than you actually are.Dress Thinner Tip #2: Long skirts for tall women, below the knee for short.If you are very tall, you can wear a longer skirt that will elongate the look of your body and thus make you appear leaner. If you are shorter, a longer skirt might make you appear even shorter, but a skirt that falls right below the knee will help you appear a bit taller and leaner. Avoid ankle length skirts if you are short and avoid above the knee skirts if you are tall.Dress Thinner Tip #3: Patterns fool the eye.Optical illusion patterns, diagonal stripes, zig zags and the like can fool the eye and detract from problem areas. However, avoid horizontal and vertical stripes because these both can cause you to appear heavier.Dress Thinner Tip #4: V-line neck and waist.A V-neck outfit can help draw attention away from the middle area, thus slimming your entire appearance, while a V-line waist on a skirt or dress can really help reduce the appearance of bulk at the waist and top of the hips.Dress Thinner Tip #5: Boot-cut pants, no flared or tapered legs.If you have larger hips and thighs, when you wear pants, you do not want to wear the slim ankle or flare cut pant legs. The best cut for slimming is the boot-cut pant leg, because this will give a more symmetrical appearance and thus make you appear thinner.Dress Thinner Tip #6: Avoid middle/waist bulk.Avoid bulky scarves and belts around the waist, especially if your problem area includes your hips and waist.Dress Thinner Tip #7: Wear heeled shoes.If you can, wear at least a small heel on your shoe. The higher the heel on your shoe, the more slimming the effect. Heeled shoes slightly change the center of gravity as well as accentuating the usually smaller lower part of the legs while adding height – all things that cause you to look thinner.Dress Thinner Tip #8: Minimum jewelry, size appropriate.Avoid bulky jewelry, especially around the neckline. However, at the same time, if you are a larger women wearing very small pieces of jewelry, this can add to the illusion you are bigger than you really are. Pick jewelry appropriate to your size, without a lot of bulk.Dress Thinner Tip #9: Avoid pleats.Where it’s darts in shirts, pleated pants or skirts, pleats will pull when moving and if you have a bit of extra weight, they will not help accentuate your best features. This is especially true of your stomach area when wearing skirts or pants – avoid pleats.Dress Thinner Tip #10: Foundation garments.Yes, ladies, this means your underwear! It’s ironic this article ends where the dressing begins, but foundation garments make all the difference. Bra straps that are too tight cause rolls or bulges. Panties that bind and don’t move with you can do the same not to mention those unsightly panty lines. Hosiery also can help slim your appearance. Body slimmer undergarments or foundation garments that fit properly can make a huge difference in how you look once you put on your clothes. |
Golf Muscle Basics
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PILATES FOR GOLF 101 |
The Principles of Pilates Training for Golf
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LOSE THOSE LAST 10LBS
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| LOSING THE LAST 10lbs! We started our LEANER STRONGER SOONER FAT LOSS PROGRAM the end of January and we are more than 1/2 way through the program. And we have much to celebrate! Together we've lost over 78 inches and 62 lbs and we aren't done yet! I promised you I would lose my 8 lbs and I still half 4 lbs to go! Now, more than ever, it's imperative we keep our eye on the prize and do what it takes to budge the rest of that pudge! |
Is Your Scale Stuck?Turns out there's a good reason so many of us hit the "final 10" wall. In a word: biology. "All of us have a built-in mechanism that protects against starvation. When caloric intake falls below caloric expenditure, a series of metabolic and physiological responses kick in to preserve and replenish energy stores.
So when you first begin to shed pounds, your metabolic rate slows, your energy use becomes more efficient, and your brain starts sending SOS messages that you're hungry. By the time you're down to the last 10 pounds? Your body is fighting to recover and will hang on to every ounce tighter and tighter. That makes getting those last 10 off that much harder.
Don't Fixate on the NumberSo what's a frustrated woman to do? First try reassessing your goal weight; you may not need to lose any more pounds. The question to ask yourself is, once you get there, can you maintain approximately the same exercise and diet pace for the rest of your life? Instead of aiming for your lowest achievable weight, you might want to shoot for your lowest maintainable weight.Getting the Scale to BudgeIf you still feel you could stand to lose the last 10, experts agree you need to change things up. Here are four strategies. Scrutinize your diet. It's likely you've become a little loose with your program. To correct this, we recommend writing down what you plan to eat for the day and checking off each item as you go. Just doing this will often make you more conscious of what you're eating and help you regain control. Slash 100 calories from your daily intake. You may need to cut back more than before, since the lighter you are, the fewer calories you may need. When you're on a trajectory of losing weight, you've got to continually reduce intake. Increase the number of calories you burn. Longer workouts aren't necessarily the solution. Try a new activity to work different muscles, or bump up your speed or intensity level, or do intervals. Switch it up! Try a cardio circuit workout or Reformer 3 class. In April we are bringing back our popular PILATES FUSION WORKSHOP! That's a sure fire way to beat the plateau blues! This is a very popular workshop that will sell out. Call to reserve your space asap- 816 442 8083. |
How Stress Can Cause Weight Gain
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How stress can cause weight gainWeight loss plateaus are common and frustrating! We may be doing our best to monitor our food intake, our exercise expenditures and water supply but the stubborn scale simply will not budge! Many of our clients may be doing all the right things but overlooking one culprit that may not occur to them as a saboteur. In times of economic hardship and stress, people tend to gain weight. When the economy deteriorates and the gremlin of stress seizes us, we may be tempted to buy less expensive, lower-quality food, which is calorically rich and nutritionally poor. Today's mounting stress can lead to a vicious descending spiral of ever-increasing weight gain. But the good news is that the spiral is not inevitable and can be reversed and transcended. Stress causes the human body to tense up as it releases hormones such as cortisol and epinephrine, which encourage fat formation. In primitive man, these "fight or flight" chemicals were of great service in times of occasional threat, when the fat was quickly utilized. But under today's societal stress, modern man feels constantly "threatened," and so, constantly builds fat. In primitive man, after a surge of fight or flight hormones, he relaxed and his body went back to normal, but today, continuous stress with no relief is common. Adding to that, people who are stressed out tend to sleep less, which also increases cortisol secretion. Exercise could improve this whole scenario. However many folks when stressed for time, money and energy, skip the very thing that will help them feel better. Often we feel most stressed when we feel out of control. We can regain some personal empowerment by simply creating a plan to include exercise, wholesome food and adequate sleep. Enlist support from your partner, your best friend or your instructor. We are here to support you, encourage you and applaud your successes! Writing down your core values and focusing on them in daily life, and consciously avoiding negative people and situations can also prevent unwanted stress. Of course, the obvious solution is to let us help you! Add a Pilates stretch class to destress or get bust it out with a Jumpboard workout! We want happy clients and we're here to make that happen! |
Guilt Free Cornbeef and Cabbage
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Ingredients
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Eight Foods For Flawless Skin
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Papayas
What they do: This delicious, low-calorie fruit is not just a dieter's delight; it comes packed with carotenoids that release Vitamin A. Vitamin A has an antioxidant effect; it protects your skin from damage and keeps it young. It is also known to decrease the risk of cancer. How to consume: About 200 gm (a big bowlful) is adequate. The part near the seeds is the richest in nutrients, so it should not be discarded. Instead, just lightly flake off the seeds with a fork. Conditions it helps: Dry skin and dry mucosa (the lining of your mouth and eyes). |
Oranges What they do: They are loaded with Vitamin C, which protects your skin from damage from environmental factors like ultraviolet rays. Vitamin C keeps your gums healthy and helps your skin to make collagen, which is necessary to keep it tight and wrinkle free. How to consume: You need 200 mg of Vitamin C per day. There's enough in one orange for your entire day's needs. It's better to consume the whole fruit than just have the juice. Conditions it helps: Bleeding, tender gums. |
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Nuts
What they do: These may be high in calories but they are also rich in zinc, which is needed for skin cells to grow, multiply and protect themselves from free radicals. It is also helpful in maintaining immunity (capability to fight infection) of the skin and helping in normal hair growth. They also contain essential fatty acids that prevent dryness of skin and hair. How to consume: A fistful of groundnuts, walnuts, almonds and cashew nuts once or twice a week will give you all health benefits, without shaking the foundations of your calorie count chart. Do remove the skins if you like, but have whole. Avoid coffee and tea as they decrease absorption of these nutrients from nuts. Conditions they help: |
Sunflower seeds
What they do: These light, crisp, nutritious morsels are filled with the goodness of essential fatty acids. They help your skin secrete natural oils that lubricate it and prevent water loss, keeping your skin soft. They improve hair texture and decrease blackheads. How to consume: A few teaspoons once or twice a week is enough. Alternately, use sunflower oil for cooking. Conditions it helps: |
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Green tea
What it does: Green tea is loaded with flavinoids and antioxidants. Drinking it is the best gift you could give your skin. Sunlight, UV rays and free radical (chemicals) in the atmosphere can damage your skin cell's structure and leave it incapable of repairing itself, making you look older and wrinkled before your years. It may also cause skin cancer. Antioxidants in green tea battle these agents, helping your skin stay younger. How to consume: Soak a tea bag or a teaspoon of tea leaves in a cup of hot water for at least three minutes to get the full extract. Adding milk neutralises the antioxidants, so it is best to have it black. Conditions it helps: |
Legumes
What they do: Legumes are not just a rich source of protein that helps your skin cells grow, they also contain a nutrient called biotin, which helps decrease dandruff and is effective in controlling hair fall. Regular intake keeps your nails stay strong as well. How to consume: Legumes must be cooked well to break the outer protective coats and release the vitamins inside. Body builders beware; eating raw eggs prevents absorption of nutrients like biotin, causing its deficiency. Conditions they help: |
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Whole grains
What they do: These are full of vitamins of the B group; these vitamins are essential for normal skin functioning, growth of new cells to replace dead ones and to maintain the skin's strength against infections and stress. Niacin in whole grains also helps skin cells to absorb nutrients from the blood and break them to release energy. How to consume: Select breads, biscuits and pastas that mention 'whole grain' instead of just wheat flour in the ingredients. Conditions it helps: |
Aloe Vera
What it does: This miracle plant's products have no end to their virtues. Drinking aloe juice is beneficial for patchy, irritated skin, preventing and treating acne and preventing pigmentation. How to consume: About 30 ml daily is enough. Buy packaged juice only, which is available with chemists. Don't try to eat the plant jelly directly as you could take in harmful inedible substances from the leaf surface. Conditions it helps: |
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For your best face and body, call the studio today! We transform lives! |
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