Archive for September, 2010

On Tuesday we talked about an epidemic in our society; the increase of insulin resistance and diabetes in this country. The truth is, the way we are eating is making alot of us very sick!  And if we aren't sick yet, we certainly may be overweight or unwell.

Although certainly some disease is not related to lifestyle, but many of the sypmtoms of the big three:  (heart disease, strokes, and diabetes)  can be largely diminished or controlledby making healthy choices and adopting healthful lifestyle.   An estimated 60% of Americans are obese today and 22% of those have developed insulin resistance through poor dietary choices and lack of regular exercise.

Remember, insulin resistance is your bodies inability to handle the sugar in your diet.  That means more of the sugar that is present is stored as fat.  While there is a genetic predisposition to insulin resistance, not everyone will develop a problem.  That’s because something else- something in their activity and eating patterns brings it on.   That's because insulin resistance is also a muscle problem.

Remember when we talked about the important role that muscle plays in your metabolism?  That’s because your muscles are the main users of glycogen and insulin regulates their consumption.  Exercise increases your muscle’s responsiveness to insulin so they take up more glucose.  Inactivity decreases their sensitivity, so they take up less.  That physical inactivity combined with a genetic predisposition towards insulin resistance is often manifests a problem.

If we only ate meat and raw vegetables we wouldn’t have much of a problem because it doesn’t take much insulin to digest these foods.  Meat contains virtually no glucose and the glucose in fresh fruit and vegetables trickles into our bloodstreams slowly, requiring only small amounts of isulin.

The only foods in our diets that call for large amounts of insulin are refined carbohydrates. Insulin resistance becomes a problem only when we consume more starch and sugar than our bodies can handle.

We are discussing insulin resistance because it increases the chance of developing type 2 diabetes and heart disease. Learning about insulin resistance is an important step toward making lifestyle changes that can help prevent diabetes and other health problems.

Some foods are easy to recognize as simple carbohydrates that are full of sugar and devoid of nutritional value.  At least we know when we choose to stuff a twinkie or a tater tot in our mouths, we aren't eating for good nutrition.  But what about all the other supposedly  "healthy" foods that we are eating that have the same negative effect on our blood sugar levels?

How can we tell the difference between "good" carbs and "bad ones?"    Well,  cardiologist and author, Ron Thompson has just made it simpler.  In his book, The Glycemic Load Diet, Dr Thompsen takes the traditional concept of the glycemic index one step further.   The glycemic index was developed to help us look at how different foods affect our blood glucose levels.  The higher the glycemic index, the greater the spike to our blood sugar and the greater the release of insulin in response.  Repeated shocks to our metabolic system can contribute to insulin resistance, increased fat storage and risk for type II diabetes.

But sometimes the glycemic index, because it has not taken into account the serving size of each food, can mislead us.  For instance,  carrots have a glycemic index of 68 while pasta has a glycemic index of 64.

You might think, "great, I will just eat pasta and skip the carrots!"  But that would be a mistake.  Once you factor in the number of carrots you must eat to get that number (8 large carrots)  vs the amount of pasta to get that number (1/2 cup), you see the need to do what Dr Thompsen has done:  created a glycemic load table that weighs the affect of foods based on their serving size and loads.

Let's take a look at some common carbohydrates and their glycemic loads.

ALL BRAN ½ cup :  84 GL

If there is one food you should eat even though it pushes the upper limit of glycemic load, it's All-Bran cereal. It is by far the best source of insoluble fiber in the Western diet. In fact, it is difficult to get enough of that kind of fiber without eating bran.

There are two kinds of fiber, soluble and insoluble. While there is plenty of soluble fiber in fruits and vegetables, insoluble fiber is hard to come by.

In addition to meat, our ancestors ate crude vegetation--grass, bark, roots and un-ripened fruit and berries--which contained large amounts of insoluble fiber.

Over the millenia, we humans have refined most of the insoluble fiber out of our diet. However, it is essential for good colon health.

OATMEAL 1 cup:   154 GL
(This one was really depressing to me.  I love oatmeal)  Oatmeal was one of the first foods mass- marketed to the American people. Not only were your parents brainwashed; so were your grandparents and great-grandparents.

Oatmeal is a terrible way to start the day. It will give you a glucose shock just as any other breakfast cereal. In one study, scientists fed volunteers instant oatmeal every day for six weeks and compared their food intake to a group fed eggs and fruit. The group that ate the oatmeal consumed 80 percent more calories during the rest of the day than the group fed eggs.

The claims that oatmeal is "heart healthy" are just advertising hype. In some experiments large doses of the kind of fiber found in oat husks lowered cholesterol slightly, but there isn't enough of that substance in oatmeal cereal to do you any good at all.

If you do eat oatmeal, make sure it is not instant, but whole grains.  To lesson the GL you can always add some whey protein.  Or maybe I will just have an omlette!

YOGURT- plain 6 oz. : 27 GL

Commercially sweetened: 110 GL

Yogurt is healthy food unless it's commercially sweetened. The flavored yogurts sold in grocery stores are sweetened for kids. A typical 6-ounce serving contains as much as 25 grams (6 teaspoons) of added sugar. Glycemic loads range around 110.

If you add your own fresh fruit to plain yogurt, you'll find that it tastes great with no added sugar or maybe a single teaspoon, which would have negligible effect on the glyemic load. Don't bother with low-fat yogurt. Just get the no-sugar-added kind.

NUTS   ¼ cup : 10 GL
Feel free to enjoy nuts, but DO remember they are very calorie dense! They are an ideal food for someone trying to reduce glycemic load. Keep some around at home or at work for comfort food, but be sure to measure them out into serving sizes to keep real about your caloric intake. Nuts are full of protein, fiber and healthy mono-unsaturated and omega-3 fats, but contain insignificant amounts of carbohydrate. Nuts have a dry, crunchy consistency that nicely takes the place of crunchy starches, such as crackers and chips. They are one of the oldest foods in the human diet.

WHOLE GRAIN BREAD
1.5 oz. slice:   170 GL

We love whole grain bread but you need to eat it with a healthy dose of respect.   A hearty slice of whole grain bread will shoot your blood sugar up higher than a slice of white bread. Sure, it has more fiber than white bread but not enough to do you much good. The average slice has about 2 grams compared to 12 grams for a half-cup of bran cereal (The recommended daily allowance is 25 grams.)  It has more vitamins and protein, but vitamin and protein deficiencies are unheard of in developed countries.  When eating, choose the one highest in fiber and don’t over eat!

TORTILLAS 1 ¾ oz. : 80 GL

If you miss sandwiches made with bread, tortillas are the answer. Their dough is unleavened so your intestinal tract digests them more slowly than bread. They are one of the few wheat or corn flour products you can enjoy without giving yourself a glucose shock.

To make a "wrap," just wrap a tortilla around a generous portion of sandwich makings, fold one end so the ingredients don't fall out, and gobble it up. A sandwich made with two slices of bread has a glycemic load of 260, while a wrap made with a wheat flour tortilla has a glycemic load of about 80. The glycemic load of a whole-wheat tortilla is about half that.

We also recommend a breakfast burrito to get the day started.  Just scramble a couple of eggs, throw in some green and red peppers, a little onion and a tablespoon of pico de gallo and wrap it in a whole wheat tortilla. A great mix of protein and carbs!

CHOCOLATE 2 - 1’ squares:
37 GL Milk chocolate: 50 GL
Semisweet dark:  27

You absolutely do NOT have to give up chocolate to follow a low-glycemic load diet, as long as you use it to satisfy your sweet tooth and not to fill up on. A good rule of thumb is to eat no more than you can hold in your cupped hand. Chocolate is full of anti-oxidants and flavonoids that are thought to be good for your heart and blood vessels.

So you can see that the amount of the food must be taken into consideration when considering the full effect, or load of the food.

The failure to recognize the correct glycemic indexes for serving size may cause a lot of people to deprive themselves of healthful foods they didn’t need to avoid.  Research studies consistently show that the more fruits and vegetables people eat, the less obesity, diabetes and heart disease they have.  The fiber in fruits and vegetables prevents glucose shocks and reduces hunger without adding calories.  The volume of eating this way is also satisfying and provides much fewer calories.

Click here to upload a GLYCEMIC LOAD TABLE

In next week's post we'll look at the role of exercise in preventing insulin resistance and what you learn might surprise you!  At Pilates 1901, we want our clients to have the education and the tools to change their lifestyles to support healthy choices.

In last night's Leaner Stronger Sooner Film Series workshop, we watched Morgan Spurlock's movie,  SUPERSIZE ME.   This movie details Morgan's experiment - what would happen to his body and his health if he ate 3 meals a day only from McDonalds?   The results were devastating.  This young man not only put nearly 23 lbs on in 30 days but developed severe liver and triglyceride problems due to the high fat, high sugar diet McDonalds meals.  If you haven't seen it, I encourage you to do so.  I don't think I will ever think the same way about fast food;  it is anything but innocuous fun.

For more information on our Leaner Stronger Sooner Fat Loss program, call the studio at 913 499 7510 or email tina@pilates1901.com And,  if you missed our last post on insulin resistance, click here.

And you're invited!

Friday, October 8th 6:00 8:00pm

We want to introduce you to the benefits of adding STOTT PILATES® to your training repertoire.  International presenter John Garey will be teaching three workouts that night and there is still limited space available.

John Garey is the owner of John Garey Pilates in Long Beach, CA, a STOTT PILATES®  Licensed Training Center. He has been a fitness presenter for 15 years and has taught and motivated instructors throughout the world. John has contributed to and appeared in numerous publications such as Shape, Men's Fitness, Pilates Style, the Chicago Tribune, the LA Times, and ePregnancy and more. John is a 1995 United States National Aerobics Champion. He holds an MA in Adult Fitness from New York University. He has been described by American Fitness Magazine as "one of the best instructors in the country." John has helped develop and promote numerous fitness programs for such prestigious companies as Schwinn, Avia, Reebok, Urban Rebounder, BOSU, and STOTT PILATES®.

We recently talked to John about how STOTT PILATES® training took his personal training business from good to stellar.

Listen to our special interview with John.

The Open House is free to everyone. We'd love the opportunity to meet you and develop a network of KC personal trainers and pilates instructors to expand the practice of Pilates in Kansas City.  We'll have some healthy snacks and beverages to share.

John's workout schedule that evening is:

• 5:30pm  Mat Mania
• 6:30pm  Reformer Challenge
  
• 7:30pm  Jumpboard Blitz

There are a couple of spots left open in the workouts if you are interested in participating.  They are $40 for one workout and $105 for all three.  But please do not feel you have to workout to come!

For more information on our upcoming STOTT PILATES® Instructor trainings and certification programs, click here.

Why you need to know about insulin and what it does in your body.

As part of our Fall Leaner Stronger Sooner  Fat Loss program, we offer our clients sample menus to follow to get an idea of how to eat in real life.  These menus enable them to eat a wide variety of whole foods that also have a low glycemic load to keep their blood sugar stable to maximize energy and fat loss throughout the day.  These menus are based on 1400, 1600, and 1800 calories since that is a common caloric range for most of our clients for weight loss.

When we talk about the glycemic load of foods, we are not just talking about the glycemic index of foods.  In his book, The Glycemic Load Diet, cardiologist, Ron Thompson, MD explains the negative effect of too much sugar and starch in our diets.

“Two recent discoveries have turned the world of nutrition upside down: a) the discovery that most overweight individuals and people with adult-onset (type 2) diabetes have a condition called insulin resistance and b) the concept of glycemic loads of carbohydrates.”

“Insulin resistance,” he writes, “isn’t exactly a disease—it’s a variation in the way people’s bodies process carbohydrates, foods your body breaks down into glucose.  About 22% of the American population can’t handle the starch and sugar in their diets without producing excessive insulin.”

Why should I care about insulin resistance?

Insulin resistance is a condition in which the body produces insulin but does not use it properly. Insulin, a hormone made by the pancreas, helps the body use glucose for energy. Glucose is a form of sugar that is the body’s main source of energy.

The body’s digestive system breaks food down into glucose, which then travels in the bloodstream to cells throughout the body. Glucose in the blood is called blood glucose, also known as blood sugar. As the blood glucose level rises after a meal, the pancreas releases insulin to help cells take in and use the glucose.

When people are insulin resistant, their muscle, fat, and liver cells do not respond properly to insulin. As a result, their bodies need more insulin to help glucose enter cells. The pancreas tries to keep up with this increased demand for insulin by producing more. Eventually, the pancreas fails to keep up with the body’s need for insulin. Excess glucose builds up in the bloodstream, setting the stage for diabetes. Many people with insulin resistance have high levels of both glucose and insulin circulating in their blood at the same time.

Insulin resistance increases the chance of developing type 2 diabetes and heart disease. Learning about insulin resistance is the first step toward making lifestyle changes that can help prevent diabetes and other health problems.

While there is a genetic predisposition to insulin resistance, not everyone will develop a problem.  That’s because something else- something in their activity and eating patterns brings it on.  Insulin resistance, Dr Thompson explains, is also a muscle problem.

Remember when we talked about the important role that muscle plays in your metabolism? That’s because your muscles are the main users of glycogen and insulin regulates their consumption.  Exercise increases your muscle’s responsiveness to insulin so they take up more glucose.  Inactivity decreases their sensitivity, so they take up less.  That physical inactivity combined with a genetic predisposition towards insulin resistance is often manifests a problem.

If we only ate meat and raw vegetables we wouldn’t have much of a problem because it doesn’t take much insulin to digest these foods.  Meat contains virtually no glucose and the glucose in fresh fruit and vegetables trickles into our bloodstreams slowly, requiring only small amounts of isulin.

The only foods in our diets that call for large amounts of insulin are refined carbohydrates. Insulin resistance becomes a problem only when we consume more starch and sugar than our bodies can handle.

There’s another important factor that brings on insulin resistance and that is being overweight itself.  It’s a vicious cycle.  Weight gain worsens insulin resistance and insulin resistance, in turn, promotes more weight gain.  Even if you weren’t insulin resistant to begin with, if you are overweight, you’re more insulin resistant now than you were before.  Insulin resistance literally locks you into being overweight!

That’s why looking at the glycemic index, the effect of foods on our blood sugar is so important. By constructing our meal plans around foods that do no spike our insulin, our bodies release less insulin and store less body fat.   That means we are not only leaner overall but healthier as well.

We'll talk more about the specific glycemic loads of specific foods in our eblast on Thursday!  In the meantime, check out this previous post ideas to help you eat breakfast!  Breakfast sets the tone for your entire day:  eat breakfast to keep  your blood sugar stable, your energy high and your waist line trim.

For more information on our Leaner Stronger Sooner Fat Loss and Pilates programs, call us at 913 499 7510 today!   Because at Pilates 1901, we don't just change bodies, we change lives!

Tips for Creating a Healthy Breakfast
in a Hurry

This is a great post we found at healthcastle.com It is a great resource site for whole foods.

Recently, the media reported on a popular US fast food chain's newest gut-busting breakfast burrito. Containing nearly 1,000 calories and 60 grams of fat, the chain's breakfast disaster takes up half of the calories most people need in an entire day, plus all of the fat. The report highlighted only one choice in the growing field of breakfast blunders - it seems a quick breakfast that you can hold in your hand is quickly getting out of hand.

Beware of Breakfast Blowouts

We bet you wouldn't consider a six-piece chicken McNugget order and small fries for breakfast. But if you eat a typical bakery-style bagel smeared with 2 oz of cream cheese, you'll take in the same amount of calories and almost as much fat.

Surprised? How about this shocker: You might not think twice about enjoying a coffee shop muffin with a steaming café mocha, but maybe you should. You'd take in just as many calories and nearly as much fat with that mocha and muffin as you would eating an entire supreme personal pan pizza. While a few healthy fast food breakfast choices do exist, you undoubtedly have better control over the calories, fat, and sodium if you pack your own at home before you go.

Healthy Breakfast in the Fast Lane

For fast living folks, the key to creating a quick breakfast is keeping a few key ingredients on hand. The best breakfasts contain a whole grain or fruit/vegetable-based carbohydrate to provide a quick burst of energy to your body after "fasting" overnight, plus a low-fat protein source to help make you feel full longer. Some carbohydrates, like milk products, do double duty and provide the protein too.

For a winning combination, add an item from the "Sustainable" column to an item or two from the "Energy" column to create "sustainable energy" that will keep you moving all morning long:

The Bottom Line

You don't have to invest a lot of time or half a day's calories to start your day with a great meal. With a few key ingredients on hand, you can create a fast and healthy breakfast that will fuel your busy life. If you're not up to morning mixing, we've created a few examples of healthy breakfast choices using the listed suggestions. With so many possibilities, don't stop here! Trail mix of nuts, dried fruit, and a whole grain cereal Whole wheat tortilla with a scrambled egg (add a dollop of salsa to spice it up) Smoothie made from greek yogurt, skim milk, and berries Greek yogurt mixed with a chopped apple and whole grain cere

Always remember, no amount  of  exercise can undo a poor diet.  Food is your fuel.  Choose it wisely.

Call 913 499 7510 for more information on Kansas City's premier pilates and fat loss programs today!

Why taking a moment to read labels will pay off in pounds lost

Our friend and fellow Mastermind associate, Sam Bakhtiar recently posted this about savvy grocery shopping.  We liked it so much we wanted to share it with you.  Enjoy!

" I was at the grocery store with my wife Johnette and my daughter Bailee the other day picking up some ingredients for a black bean & brown rice with seasoned venison strips dish I was planning to make, when an interesting thing happened…

As I was grabbing some frozen veggies, a friendly lady (who must have seen that I was a fitness coach from my shirt), asked me my advice on a couple frozen prepared box meals she was picking out (by the way, those prepared frozen meals are usually highly processed and loaded with sodium and other chemicals).

Now I will say that this woman was VERY overweight, and she mentioned that she has "tried everything" to get rid of all of the excess body fat and always failed.

Keep in mind I hear about 50 people a day tell me they've "tried everything" to get in shape.

The problem that they don't realize is that they're trying all of the wrong things…they're trying all of the gimmicks and fads that are out there instead of just adopting a TRUE healthy active lifestyle.

Back to the woman in the store…

So we started chatting about her struggles with getting in shape, and I began scanning her grocery cart. If I can remember, these were some of the contents she thought were healthy:

*Slim fast shakes (far from healthy…they're actually loaded with high fructose corn syrup, hydrogenated oils, and a bunch of other chemicals)

*Fat Free Rice Cakes (ok…despite so many people believing these pieces of crap are healthy…they really are nothing but pure refined starch with zero fiber, which basically breaks down immediately into sugar in your body, spiking insulin and promoting fat storage…doesn't sound so good anymore, huh)

*Protein bars "Scientifically Slim Body Engineered" or some BS statement like that (I took a gander at the ingredient list of these so called "healthy" protein bars and sure enough… hydrogenated oils, high fructose corn syrup, and enough sugar alcohols to give you diarrhea for a week!)

*Canned fruit in syrup (I guess she could do worse here…but still, why not just eat fresh whole fruit which still contains the skins, fiber, active enzymes, etc, instead of resorting to processed, canned fruit that's been cooked and loaded with syrup)

*Reduced Sugar Dessert Cakes (ok, so these are loaded with artificial sweeteners, sugar alcohols, preservatives, and a chemical ingredient list about 15 lines long)

Do you see what's going on here?

This is the same scenario that I see all the time.

Most people are fooled by what the FRONT OF THE BOX says, leading them to believe what they are buying is healthy.

On all of these items, the FRONT of the packages had all kinds of great sounding things like "fat free", "reduced sugar", "high protein", "low cholesterol", "low carb", etc.

However, the TRUTH is on the BACK OF THE BOX!

Ah yes, the ingredient list and nutrition info is where the real truth is.

However, I've realized that most of the general public doesn't know how to fully understand the ingredient list and nutrition info, so they rely on the advertising claims on the front of the package to guide them.

BIG MISTAKE!

If you notice, this woman thought she was doing great with her grocery shopping and buying all kinds of healthy stuff for her and her family.

In reality, EVERYTHING she was buying was highly processed and full of chemicals and industrially refined ingredients.

No wonder "nothing has worked" for her to get in shape and lose the body fat… she actually hasn't been doing anything right.

She's been mislead by all of the confusing marketing, labeling and conflicting nutrition info in the mass media."

Thank you Sam!  We agree!  Definitely good food for thought!

Don't miss our LSS Grocery Tour this Sunday, Sept 26th at 1:00pm at Cosentino's Brookside Market.  We'll address these issues and more!  Do not miss it!

Pilates 1901 and Cosentino's Brookside Market is teaming up this Sunday, Sept 26th at 1:00pm for our LSS Grocery Tour.  We're going to show you a no fail plan to shop healthfully and nutritiously each time you go to the store. Our Leaner Stronger Sooner Fat Loss Program isn't just about exercise.  It's about changing your mind through awareness and education to change your behaviors and ultimately the way you look and feel.  Our comprehensive approach is your unique solution to finally losing the weight that you want, within a community that is supportive, to effect real and lasting change.  We know.  We have the clients to prove it. Click on the link below to see a preview with Tina's mini tour at Cosentino's!  We can't think the Cosentino family enough for welcoming us into the the store for the tour.  If you've never had the pleasure of shopping at the Brookside Market, you're in for a very real treat!   It makes us hungry just to think about it! For more information on eating to lose the body fat you want, and shopping like a champ, click here. We want you to have the body you want and the body you deserve!  At Pilates 1901, we don't just change bodies... we change lives. 913 499 7510

We're all guilty of it- letting those 3 little numbers on the scale dictate how we feel about our day and our bodies!  Sometimes we start an exercise program but get discouraged when the weight isn't falling off as quickly as we want. Before we go judging ourselves, we need to ask ourselves a couple of questions:  Is it because we've neglected our food journal? Are we eating enough food?  When are we eating it? One member who loves our program said it best, "If there's one thing I've learned from Bootcamp, there's no working off a bad diet." If that's the case with you, you know it. If, on the other hand, you've been mindful of your choices, getting real with your food journal, listening to your coach and coming to classes, it might mean that you aren't losing weight as much as losing inches! You could be taking off body fat, increasing your lean body mass and still never see the scale move. The truth is, size does matter... Muscle burns calories and keeps your metabolism active; or in other words fast. Fat slows down your metabolism and takes a lot longer to burn calories. What makes this issue confusing is that the same amount of muscle weighs more than the same amount of fat. Since muscle is more dense than fat, a pound of fat takes up less space - meaning it is smaller in size - than a pound of fat. Let's say your fat measures 6 inches by 6 inches, and your muscle measures the same. The muscle will weigh more. But a pound is a pound no matter what the material. We all know the question: Which weighs more a pound of bricks or a pound of feathers? Obviously they weigh the same, but the feathers take up more room since they are not as dense as the bricks. If you're taking up less space and you weigh the same, it's not a bad thing! That means you have more muscle, less fat and your metabolism is running at mach speed. But the proof is in the pudding. Try on those too tight jeans. If they fit, who cares what the scale says!  We covered this is our recent Metabolism 101 workshop- click here to review what we must do to keep our bodies fat burning machines rather than fat storing machines! It's not too late to join us for this session of LSS.  Hear what others have to say about their success with the program. They did it-  so can you! BECAUSE IT'S SIZE THAT MATTERS.....and jeans STILL don't lie!

Hi Bedros! 

Just wanted to thank you for a fabulous Mastermind experience in Las Vegas last weekend.  My partner Scott and I learned so much from being there!

In Paul Reddick's presentation on Friday he talked about how to handle difficult people who may criticize- meeting resistance with understanding is so much more powerful than resistance!

The very next day, I received the following email in my inbox and because of my seminar with Paul I was able to reply with the right words and the right values. 

I wanted to share it with you two, only because it was so empowering.  Here is the email and here is my reply... 

Date: Fri, 15 Oct 2010 07:42:21 -0700
From: pamelagXXX@yahoo.com
Subject: advertising banner
To: tina@pilates1901.com

Hi Tina,

I feel I must comment to you on the banner outside your place of business. I have driven past it many times and yesterday after seeing it again, I felt I must send you an email. I find the poster extremely offensive. The model in the banner appears anorexic (above the waist mostly). She is certainly an uhnealthy weight or has been photoshopped to appear so.. I am a health care provider and feel this is an unhealthy and unrealistic way to portray women or goals that women should obtain to be. Being healthy involves muscle mass, this model has no muscle mass. Women want to be healthy and have a positive self image, neither of which this image portrays. I don't even find the picture of the jeans offensive, it is the unrealistic size of this model.

I assume you are not advocating eating disorders as it appears the instructors you employ on your website are healthy. I encourage you to take a stand on how women are portrayed and set a realistic goal for women to obtain through exercise. Why not have a picture of a client who has done well or one of your instructors? I would not recommend your gym or go there myself simply on the image you portray as a goal. I have never written an email of this nature, but the image is disturbing to me, as well as many of my friends and colleagues. I doubt this is the kind of "publicity" you want your business to portray.

 Thank you for your time,

Pamela (name deleted)

Here is my reply

From: Tina Sprinkle (tina@pilates1901.com)
Sent: Sat 10/16/10 9:12 AM
To: pamelaXXX@yahoo.com

Thank you Pamela for taking the time to write this email. I understand your passion and you clearly care about women's health. I am deeply sorry the banner offended you and you are correct that we do not advocate eating disorders at Pilates1901. In fact, it is quite the opposite: we teach our clients a healthy balance of exercise, nutrition and self care and we have been quite successful in not only changing bodies, but the lives of our students.

I would love to have you into the studio to try out a session on the pilates equipment. I think you would see that we, like you, we care about our clients, their health, success and well being.

The banner was not meant to offend anyone; it was meant to draw attention. Please let me know if you'd like to schedule an appointment. We'd be happy to see you.

Tina

Tina Sprinkle
www.pilates1901.com
www.crossroadsbootcamp.com
 

As of this writing, she has not replied.  Oh well.  We tried. 

 

ALSO...After the seminar I was lucky enough to get to go to the Grand Canyon and Bryce Canyon for a few days.  Here is a video I filmed about my experience at the Mastermind that I wanted to share with you.

 

It's simple!  Two words:  PERSONAL RESPONSIBILITY!

That means setting aside all of your excuses; taking a good hard look at your choices and facing some not so fun facts:  You might have to make some changes. If you're in the habit of living too fast, sleeping too little, eating out of a to-go box and wearing the results of all that on your behind, it's time to face some facts:  It's not going to get any better any time soon, unless and until you decide you're sick of it.

So.....

• If you see your Mother when you look in the mirror and you're not ready for her there....
• If you're waiting for a someone to wave a magic wand so you can fit into half of the really cute clothes in your closet....
• If you're thighs deserve their own zip code....

It's time to get real!  Get busy!  and Get your butt to the gym!

Last weekend we started our Fall Session of Leaner Stronger Sooner, KC's premier Pilates fat loss program with our Metabolism 101 workshop.  We had a great attendance and have got a great group of highly motivated people ready to transform their personal goals into their personal realities!  Bravo you brave peeps!  That is the first step towards creating a new reality- a new perception of what can be!

Tomorrow night, Tuesday, Sept 21st, we will host our 2nd LSS Workshop - Nutrition 101. This information is critical to anyone wanting to lose fat, gain energy and build a better body with sound nutrition.    To be successful we know we need to address the way we eat as much as the way we move.   Metabolism and fat loss is so much more than simple calories in and calories out- and we give you the education and the tools to maximize your calories in to burn more calories out!

Our LSS featured book this season is David Zinczenko and Matt Goulding's book COOK THIS, NOT THAT. We chose this book because it's not only wildly educational, but gives us real life recipes for changing the way we eat, the way we feel, and the way we look.

After all, your kitchen is one of the most empowering rooms in your home:  in it you have the choice to be inventive, creative and smart about your choices.

They also point out that in the current economy there is no better place to spend your money wisely than in your own kitchen.  So even if you've never thought of yourself as a chef, you can think of yourself as a cook... and cooking has never been more simple, delicious or time efficient than the recipes in this book.

The LSS program knows to have the ultimate fat burning body, you need to eat!  We want you to eat!  All the time in fact!  But it's what you eat that matters.  The good news is, we've seen what's on the menu and it's amazing!

Let's start by looking at their BEST FOODS INDEX, because eating well isn't just about losing weight- it's about feeling better in every possible way!  These 10 superfoods will help you fight off stress and replenish your energy bank and can be eaten every day!  Here we go!  Take notes!

BEST FOOD FOR YOUR BRAIN:  BLUEBERRIES
The antioxidants pigment that gives blueberries their magnificent color turns out to also boost your ability to learn and remember!  Several studies have indicated that cognitive functions increase along with blueberry consumption.  Wow!  And they taste good too!

BEST FOOD FOR ALL DAY ENERGY: QUINOA
Quinoa has higher concentrations of energy producing B vitamins than any other whole wheat grain.  Repeat after us:  Carbs are not your enemy!

BEST FOOD AFTER A WORKOUT:  GREEK YOGURT
Not only does Greek yogurt have two to three times the amount of protein of normal yogurt, it also has all the amino acids you need to rebuild your muscles after your workouts!  Enjoy!

BEST MOOD BOOSTING FOOD:  SALMON
Add happiness to the list of perks derived from omega-3 fats in salmon.  Several studies have linked EPA and DHA, the dominant forms of omega-3s in fish to decreased risk of depression.  This makes us happy just thinking about it!

BEST FOOD FOR HEALTHY SKIN:  ALMONDS & AVOCADOS!
Australian researchers found that monounsaturated fats exhibited protective properties and actually prevented both wrinkles and sun damage.  Almonds, avocados and olive oil are full of the stuff!

BEST FOOD FOR FLU SEASON: RED BELL PEPPERS
Vitamin C is essential to your liver's ability to eliminate toxins and vitamin A increases the efficiency of white blood cells and antibodies. A red bell pepper has twice as much vitamin C as an orange and three times as much vitamin A!

BEST FOOD TO FIGHT CAVITIES:  CHEESE, PLEASE!
Studies show that chewing cheese can increase the concentration of calcium in placqu which helps protect your teeth against cavities.   That makes us smile!

BEST FOOD FOR YOUR SEXUAL HEALTH:  DARK CHOCOLATE
The flavanoids found in cocoa not only improve blood flow but also trigger a feel-good endorphin release after eating.  That's good for the bedroom too!  We just thought it tasted good!

BEST FOOD FOR YOUR JOINTS:  SPINACH
Vitamin E has been shown to reduce pain in arthritic subjects while the Boston University Medical Center found that those with the highest intakes of vitamin C were three times less likely to strain or injure joints  than those with the lowest intakes.  Spinach has both C and E in abundance.  Popeye was onto something!

BEST FOOD FOR STRESS:  STRAWBERRIES
These wonderful berries pack a ton of seratonin producing natural sugars- a single cup boasts 160% of our daily need for vitamin C!  A German study found that vitamin C helped clear out cortisol, the hormone responsible for stress related symptoms like high blood pressure and foggy thinking. 

Did you also happen to notice that all of these items are intensely COLORFUL? We'll talk more about that in our workshop tomorrow night.

If you've finally decided to DO SOMETHING about creating the healthy life you SAY you want, call the studio at 913 499 7510 or email tina@pilates1901.com You are more than welcome to join us.  You won't regret your decision!  The only thing you might regret is it took so damn long!