Eat for your Health!

Welcome Twitter chat friends and old blog friends alike.

In case you missed the Twitter Chat, here are my questions and answers:

Q1:  What is your go-to snack when you need an energy boost?

A1:  I love fresh fruits and veggies. Celery, grapes, apple slices & carrots. Energy Bits are great to keep in my bag, too!

Q2:  When you have a busy day what foods do you eat for sustained energy?

A1:  Beans are my go to! In a salad or wrap, they give help me to stay full & feeling great. A banana w sunflower butter is another go to of mine.

Q3:  Lunch box check: what do you pack in yours?

A3:  I always have a fresh fruit or veggie, BabyBel cheese are my fave, too. Nuts, multi-grain chips & maybe yogurt.

Q4:  If you feel an illness coming on, are there any foods you eat to try and keep it at bay?

A4:  Citrus fruits, chlorella algae from @RecoveryBits, ACV with honey & warm water all help me to feel better fast. 

Q5:  When you feel dehydrated, from weather or working out, what helps you feel refreshed?

A5:  A smoothie with kale, spinach, berries & water always does the trick.

I chose the topic "Eat for your health" because I really do feel like food can be a powerful "medicine".  I spend a great deal of time working out and teaching Pilates and I know all too well that a meal, good or bad, can make or break the entire day. Training myself to make the healthier choices has been a game changer for my energy levels.

Recovery Bits and Energy Bits have been so helpful in keeping me energized and healthy. I would love for you to get to try some! To enter, simply comment below with an answer to at least one of the questions above. I would love to hear your thoughts!

Please include your email address in the comment so that I can let you know when you win! 

Winner will be randomly selected on Thursday, October 9, 10:00 pm CST.

Thanks again for stopping by.

If you are interested, here are a few of my most pinned posts!

Help for Plantar Fasciitis

Anti-Inflammation Smoothie

Stretch at your desk!

Stop yelling at me!

I feel like I am a pretty great Pilates instructor. No, wait. I know that I am. I am highly trained, by some of the best in the country. I practice and I research and I stay on top of my game. But.

I yell.

A snow storm is like anxiety

I have lived in Missouri nearly my entire life.  Each year we have at least one major snow of ice storm that moves through.  Yes, the winter weather puts a cramp in my daily life, but it is almost always manageable.  Even when it's a big storm, facing the foot of snow to be shoveled or the few days of cabin fever isn't too bad when looked at with a positive attitude.
On Tuesday, the Kansas City area was hit with a winter storm.  Not a blizzard, but we did get about 11 inches of fluffy, sparkly snow.
The day before, on Monday, I had several errands to run and it was then that it struck me that the way some people handle an impending snow storm is very similar to how those living with anxiety may handle their day-to-day lives.
A few people that I crossed paths with didn't seem troubled by the snow much at all.  "It will either snow or not.  It's just weather."  Was the attitude of some, and my attitude as well. 
 [Thanks to 4 years of cognitive behavioral therapy ;)]
Then there are the other reactions.  People talking incessantly about what time the snow will start.  Should a class or event several days away be cancelled?  How dare an employer expect its employees to be at work.  All of these conversations happening while the sun is still shining and the storm has not even begun to develop over the western plains.
I had to stop by the grocery store to drop off milk bottles, not really thinking about how crowded it may be.  I had hoped to pick up chocolate milk per a request from E, but after waiting nearly 10 minutes just to return bottles and seeing the long lines at the checkout, opted to wait.
As I looked at the people buying frozen pizzas, bags of chips and cases of soda, I couldn't help but wonder if their pantry at home was truly bare.  Yes, it is nice to have all of the comfort foods you crave, but I always think that, if we were in an emergency, we could survive off of the 5 lb bag of lentils, 6 boxes of mac and cheese, and the Costco bag of fish sticks.  The people that frequent grocery stores the day before a storm can't be much worse off than that.
When my anxiety was at it's worse, I felt like Chicken Little.  Always waiting for and anticipating the next disaster.  To allow yourself to do that robs you of the precious joyful moments of life.
To face an incoming snow storm with dread and fear is much the same.  Enjoy the sunny day before hand.  Make sure you have enough to get by if you can't or don't want to drive for a few days, but don't get so caught up in the weather that you are a nervous wreck.  I have been there, cowering in my basement during tornado season while others finish up their grilling and yard work as the rain starts to fall.
It's okay to be prepared.  But don't become obsessed. 

5 Reasons I Love Energy Bits!

Thanks to Energy Bits and Vitality Bits I have had spirulina algae and chlorella algae as part of my diet for several months now.
These little bits are not a supplement, they are food.  100% dehydrated organic algae.  No side effects, no chemicals, no filler.  Just great algae.  For more info on bits, click here.

I love adding bits to my diet SO much and I am sure I will continue to share, but for today, here are the top 5 reasons that I love Energy Bits:

1.  I never worry about being hungry.
I deal with low blood sugar and when my blood sugar is low, I start to feel "not real."  This triggers my anxiety and it just isn't a fun situation.  I try to pack healthy snacks and to make sure to eat small snacks throughout the day.  But you and I both know that it is easy to run out the door without grabbing anything or to get stuck at a ball game or in traffic and being starving.  Thanks to my travel tin of bits I know that I will always have a great source of fuel with me.  I will have 10-20 bits when I am hungry but not in a spot to eat a full meal.  The bits fill me up, regulate my blood sugar, and keep me feeling great until meal time!

2. Plant Protein!
That's right, algae is really high in protein.  All of the bits contain at least 60% protein per serving.  A steak or piece of chicken typically contains 20-30% protein.  So, not only am I getting more bang for my buck, so to speak, I am also getting protein without eating an animal, something that I am always on the fence about.  So, to all of my vegan and vegetarian friends...you need bits in your life!

3.  I have stamina and energy.
When I have a handful of bits between classes or before a workout I feel great.  It isn't a jittery, crazed feeling like energy drinks, etc, provide.  I just feel great.  You know, that feeling that it's your best workout ever, you aren't tired, you just feel good.  And I love that.  As much as I love a good cup of coffee, I hate feeling nervous or overly energized.  EnergyBits are all natural so it's basically like I sat down to a giant salad, not a giant bucket of chemicals.

4.  My hair, skin and nails are so healthy!
I didn't really pay attention to that part when I was gathering information, but after adding bits to my diet I noticed how strong my nails are now.   And how I don't need to put lotion on my hands, that are normally chronically dry.  And my hair is growing faster, it seems...take a look at my roots if you don't believe me :)  It was an unexpected bonus for me and I am really enjoying it!  I noticed the benefits in less than a weeks time.

5.  They come in handy when I am at work.
A typical shift for me looks something like this:  teach a private Pilates session, teach a group Pilates session, teach a cycle class, teach a yoga class, teach a private session.  With less than 3 minutes between each of those it is difficult to grab a bite to eat and I used to end up starving and feeling horrible.  (See #1)  Thanks to bits I can pop 10-15 in my mouth, sip some water, and I am good to go.  It's a meal in astronaut form!  I don't feel very professional, even if my students understand, munching on nuts or carrots during their warm-up.  It is hard for me to talk, spot, etc.  Energy Bits have allowed me to get past this without starving.

Have you tried Energy Bits or any of the bits line?

Do you have questions?  Let me know!  I love talking about bits and the benefits.
Check out the bitsofhealth.com site, also Google away.  I am a googler and before giving them a try wanted to do as much research as possible.  The only negative I can possibly find or think of on my own is that bits taste like fish food.  But you can swallow them whole, so that negative doesn't really count, does it?  :)  

Forward From The Heart readers get 15% off of their order, just use the code HEART at checkout!

Fighting Temptation

On my way home from work in the evenings I pass a brand new Quik Trip gas station that has soft baked pretzels.  A carb-loaded treat that always sounds so good after an evening of teaching.  I have yet to stop and get one and last night, as I was driving home, a tweet popped into my head:
"I am just as tempted as the next person to stop and get junk food.  The difference is that I don't."
A snarky humblebrag that popped into my head but I decided against tweeting.  Instead, I am blogging about it.  I don't want it to sound snarky, I want it to be motivating.  To myself and to others.  It is a testament to my willpower that I don't stop, and sometimes I feel like my willpower is zero.
While I don't usually stop for junk food, I do tend to over indulge in sweets, pizza with the boys and late-night snacks.  I have even talked to my therapist about what I feel is a lack of willpower.
He told me that I do  have strong willpower.  When it comes to exercise.  To fighting and facing my fears and anxieties.  To working hard for what I want.  And, as it turns out, to saying no to drive-thru and gas station fare.  Driving home last night I realized that if I can just eek out a little bit more willpower I can stop defeating my fitness successes with sweet treats and carry-out.
I had planned to not have any refined sugar from last Monday through July 4.  Day one I had a cookie at E's baseball fundraiser.  Day 3 I had a milkshake after L got his 5 year shots.  I don't want to deprive myself of fun moments.  But I know I need to give up sugar for the most part.   Again, I need to squeeze out my last little bit of willpower in this sugary sweet area of my life.  On the other side of that, I don't drink...okay, one or two drinks in the entire month, maybe.  I don't smoke.  I drink black coffee. I gave up soda, again, one or two a month rather than every day.  I guess I feel like having a cookie or a  couple scoops of ice cream is like my evening cocktail.  And I am not sure if that is so horrible.  I think that is why it is hard for me to completely go sugarless.

What areas of your life do you have incredible willpower in?

What area(s) do you need to channel a little more in to?

Do you have an indulgence that you just don't want to give up?

Suddenly Grateful

I was going to blog about how annoyed I was today by people taking up my time.
I'm busy.  We all are.
Today, in particular, I felt the crunch.
I wanted to do cardio at the gym but didn't because I had several post-Pilates class questions.  And I had to go let Ivy out before a rain storm arrived.
I wanted to do Reformer before teaching this evening and had several interruptions in the form of questions from instructors on my staff.
I wanted to leave, to get to E's playoff baseball game, and a fellow Pilates trainer wanted to chat about continuing ed, classical Pilates, master trainers.  Subjects I love but, not at that moment, you know? Several times today I stood and thought "don't you people know what it's like to want to workout?  Or go to your child's baseball game?

But then it hit me just how very lucky I am.  I have people that are waiting to talk to me.  They have questions for me about a subject that I love.  Pilates.  A subject that I have chosen to devote my life to.  They ask me also about injury prevention, beginning or continuing in the field of health and wellness, or some other tidbit that I know the answer to.  And I always learn from them, as well.
So, as I was driving to E's game, just a few minutes behind than I could have been, I turned my annoyance into being grateful.  And happy.  I have people that value me and what I know.


I once saw and interview with David Sedaris.  He is known for staying hours after his readings to sign autographs and greet fans.  He was asked why he did that, when so many other celebrities may sign a few autographs and be on their way.  I do not remember his answer verbatim but it was something along the lines of that he thinks it is so amazing that so many people genuinely like him and want to meet him that he will sit there for hours because what could be better than that?  Than people that are willing to wait hours just to say hi.

I am definitely not at that level.  Please don't think that I think I am.  But, in my world, 3 or 4 people that genuinely care what I have to say is equal to the thousands that care what David Sedaris has to say.  And I think that is pretty amazing.

Junk Food Junkie

Ugh.
I have been eating so horribly lately!
If it isn't a donut for breakfast it has been a candy bar at a ball game or a chicken/bacon/ranch hoagie with fries.  Seriously.  
I still love my fresh veggies and fruits but I feel like I used to eat 80% healthy and 20% average.  Now it's almost completely opposite.
I am still working out 5-6 days a week but it hasn't helped me not feel like crap, because we all know its mostly about what we eat.
I know most people tend to over eat in the winter months but for me I have always tended to have my cheat months in the summer.  Something about ice cream, ball park food, picnics extra time with the kids sends me into a mode where I eat more bad than good.

How have you been lately?  Is it just me eating like a college boy or is it a pandemic?

What do you do to snap out of a nutrition rut?

PS-even though I started the day with a donut and lunched on pizza I am not nibbling on celery and grape tomatoes.

Bodytox Treatment featuring the ItWorks Wrap

When it comes to some body treatments I am always skeptical.  When I first started hearing about the ItWorks Body Wraps, I will admit, my initial reaction involved eye rolling.  I envisioned my plastic workout pants from the 90's and, also from the 90's, seeing celebrities being wrapped from shoulder to knee in ace bandages, sitting in a sauna, to lose "weight" prior to a big event.

My skepticism parallels my love of a good deal, so when my friend, and massage therapist, asked if I would like to try her latest treatment, I agreed.  Like I said, she is a Licensed Massage Therapist, along with having years of experience in health, fitness and wellness.  If Neda gives it the seal of approval, I automatically know its great.

The Bodytox Treatment at Trinity Wellness utilizes the ItWorks Body Wrap, but it is SO much more.

The treatment starts with dry exfoliation.  Lying on the massage table, I was gently scrubbed with a soft, dry bristle brush.  I LOVE dry exfoliation.  It feels good and I just can feel the dead skin cells being brush away!

Next Neda applied CEL-Lite Massage oil, an all-natural essential oil blend that helps to cleanse and purify the skin.  It also smells great!

After that Neda applied the ItWorks wraps to my tummy and thighs.  You can do arms, legs, tummy, rear...any where there is extra fat. There is also an option for chin/neck to help tighten and firm. She then wrapped those same areas in plastic wrap and then wrapped me in a soft blanket and then a blanket to help heat my skin.  Basically I looked like a swaddled newborn.

As part of the treatment I was able to choose a foot or head massage.  I chose feet for my poor old dogs.

After the massage I had the luxury of lying in the dim room, with relaxing music, comfortable warm and cozy, for around 30 minutes while the wraps did their work.

After the treatment I was given a glass of cool water with Greens-on-the-Go powder mixed in.  This is a detoxifying nutritional drink that enhances the body wrap treatment.

The wraps do the majority of the shrinking magic in 45 minutes, but Neda encouraged me to keep them on for the rest of the day.  Yes, I went to Costco and cleaned the house with my thighs and tummy plastic wrapped :)

You will want to drink lots of water during the first 24 hours especially.  No less than a half ounce of water for every pound you weigh.  This helps to flush toxins from your system and enhance your results.  You may feel bloated because of this on the day of treatment, but don't worry...it goes away.

You can also continue to see results for the next 72 hours.  The results can last for several months.

The wraps contain an essential oil blend to minimize cellulite, firm and tighten skin and improve texture.

My Results!

I can't say I am a fan of showing off my mid-section, but anything for a good blog post, right?  As you will see, I lost noticeable inches and in the pictures my body looks more firm and defined.  The results are still lasting, 2 weeks later, thanks to a healthy diet and exercise in addition to the wraps.

Here are my before and after photos, along with my results, in inches:

Before (totally regretted having a donut for breakfast)

45 minutes after

72 hours after

Before

45 minutes after

72 hours after

Before:  the land of dimples

45 minutes after: smoother and looks as firm as I feel they should be!

My thoughts
I absolutely love that I can do the It Works wraps as part of an entire treatment.  I know that the wraps can be purchased on their own and applied at home, but I like that I am able to receive so much more doing it at the Trinity Wellness location.
This is not a permanent solution, but it was a great boost.  I had been feeling bloated and chunky and the wraps helped me to tighten and firm my skin, allowing me to be more comfortable in my clothes and in baring my belly.
If you have hit a weight loss plateau, have a special event coming up or are wanting to feel better in your bathing suit, this is PERFECT for you!
Results can also be seen in those that have had massive weight loss followed by sagging skin.  Again, this will not be a permanent solution, but it can give you just the boost you need to continue on your fitness program.
If you are eating right, working out and wanting to enhance what you are already doing, these wraps and this treatment would be amazing for you!
For me, it has been motivating and helped me to become more strict on my never-ending quest to be sugar-free.  I will definitely do it again during swimsuit season or anytime I need a little bit of help losing inches.

Trinity Wellness is a massage therapy and body treatment clinic.  For more information on the location click here.
Information from Trinity Wellness about the treatment:

BODYTOX FIRMING TREATMENT!

Loose inches while firming your body with this Detox Treatment featuring the It-Works! Ultimate Body Applicator Wrap! It’s powerful natural botanical ingredients absorb through the skin layer by layer getting into your fat cells, allowing your body to loosen toxins and extra fat stored, revealing a more toned body!

Treatment includes: Dry Brush Exfoliation to prep the tissue,     Ultimate Body Applicator Wrap on your area of choice, Young    Living Signature CEL-lite Oil massaged into the body followed with a heat enhanced body wrap to infuse your entire body with detoxifying benefits. During the treatment enjoy a Head & Neck Massage or Foot Reflexology followed with a meditative processing time of 30 Min. & a refreshing detox drink, GREENS!

(Please be prepared to wear disposable undergarments & hydrate before/after)

Summer Specials!

1 Treatment $75 (1 Body Area)

Take-Home Wraps $25 Each or Box 4 for $75(Get 1 Wrap FREE)

4 PACK TREATMENT Only $300 & FREE Box of Greens-On-The-Go ($50 Value)

Mention that you are a Forward From The Heart reader when you call for a special treat!  

I want to know!
Have you tried It Works body wraps?
What did you think?


TW is not a distributor of the It Works wraps, they just utilize them in their services.
I paid for my treatment so all of the thoughts and opinions expressed are mine and in no way influenced by Trinity Wellness, It Works, Greens-to-Go, or Young Living.

My Vocal Chords are Fine

I have been on the verge of losing my voice for over a month now.
15 days of steroids didn't help.  Which, it turns out, is quite a long time to be on steroids.  My primary care doctor and my Ear, Nose & Throat doctor both said that was a long run.  Thanks, Urgent Care doctor.
Anyway, since I have sounded pretty scruffy lately my pc doctor said I should see and ENT.  And, yes, I do have an ENT of my very own, thanks to the lovely tubes in my ears.
So, I went to see him today to find out if I have nodules on my vocal chords.
Yeesh.  I thought today would be just a chat and then we would schedule something.
Nope.
He sprayed this lovely tasting stuff up my nose, it drained down my throat, and 10 minutes later he was sticking a tube, about the size of a straw, but maybe 2 feet long, up my nose and down my throat.
Good times.
At one point he asked me to sit back up.  I hadn't realized it but I was slowly inching back, like you would do if someone was "in your bubble."
It wasn't a horrible experience, but I wouldn't recommend it just for fun.
The worst part is that, for the last 2 hours, my throat has felt like it's full of glass shards.  I am guessing from the numbing stuff and the scope.
But, he said my vocal chords look great, minus the drainage and tonsil irritation from allergies.
So, it's allergies as the culprit yet again.
But, it is good to know that they are fine.   Using my voice is a big part of my job and this experience has taught me that I need to take care of my vocal chords and maybe try resting my voice more.  If you know JF IRL please help me console him :)

Can I just move into a bubble dome already?  

Have you ever had your vocal chords looked at?

Have you had a surprise medical procedure?

Scale or Size

I admit it.  I am a slave to my scale.  The number I see when I step on every morning (or evening) can dictate how I feel about myself.  I know it is silly.  There is SO much more to being healthy than a specific number on a scale, but it is just habit.

I was listening to a radio program yesterday and they were encouraging listeners to NOT use their scales at all when trying to diet/change their bodies. Instead, go by dress sizes, goaling to lose 2 dress sizes in 3 months, for example.

I am about 6 pounds heavier than I was a year ago and my diet and exercise have not changed that much.  All of my clothes still fit, though.  I even tried on my summer shorts and swimming suits and, despite a little extra tummy flab, I feel like I look about the same.

So, for the next month I am going to try to not weigh myself.  To measure inches and go by how my clothes feel.

Interested in taking your measurements?  Here are some major areas to measure and guidelines:

Waist:  look in the mirror and measure the smallest part of your torso.
Tummy:  even with your belly button.
Waist:  the thickest part of your lower torso/pelvis.  Yo' money maker ;)
Thighs: the halfway point between your hip bone and knee.
Arm:  the halfway point between the top of your shoulder and elbow.

Take measurements no more than once a month.  It can be just as frustrating as weighing yourself if you take inches everyday or every week.  BUT measuring my inches is so encouraging for me when I am feeling like I am not doing so great.
Make sure you write it down.  You may think you will remember, but you won't.
Every 1/4 inch counts, don't round up or down.

How about you?

Are you a slave to the scale?
Do you even care how much you weigh or do you also go with how you feel?
How much do you think I weigh?  J/K.  But seriously...

A Running Tribute

Any given weekend in any given city you can find a handful of 5K events to honor or support individuals and groups. 

The popularity of these events has increased dramatically in the last 10 years and it is a wonderful way to make a tribute to someone you love.

I choose to remember and honor those I love each and every time I am out for a run, needing motivation when I want to quit.
When I am out for a run I typically feel energized, refreshed, exhausted, happy, annoyed...my feelings are just as hilly as the courses I run.  It is during those moments when I want to give up that I make "running tributes" to those that I love.

When my legs feel tired...
I think of my mom, whose knees have taken her so many places throughout her life that they are giving out.  I think of my husbands grandma, the only grandma I have on earth, and how her hips have slowed her down but not stopped her.

When I get winded at the top of a hill...
I remember my sweet cousin, whose lungs gave out due to Cystic Fibrosis long before her spirit did.

When my heart is pounding after a sprint...
I remember my uncle, grandfather, grandma, great aunt and, sadly, so many other family members that had hearts that stopped beating before any of us were ready for them to go.

As I prepare to do a Memorial Day 5K this weekend, the registration information says to run in honor of a lost loved one. Officially I have chosen to run for my 15 year old cousin, but in my heart I run for every single person I love.  Each and every time I go out for a run I take a moment to remember, to love and to smile.

Who do you run for?

Playground Workout - Parent and child fitness!

As parents we spend lots of time at playgrounds.  I love taking my boys to the park because it gets us out of the house and is a great social experience, too.  But our kids shouldn't be the only ones getting exercise at the park.  I do this workout when L is playing at the park and it is also perfect for when you can sneak away during baseball or soccer practice, since most sports fields are near a playground.

You may feel silly at first if there are other parents around, but don't worry.  When the seasons change and you all cross paths at the local pool, they will no longer think your playground push-ups are silly ;)

Start with 10-12 of each and build to 15-20.  You can also do a second set if you want.  For the calf dips start with 15-20 and build to doing 2-3 sets.

Pull-Up
Stand with feet hip-width apart on bottom rung, holding onto handles, shoulders away from ears.  Bend your elbows to pull up and then return to starting position with control, about 3-5 seconds in length.

Push-Up
Find your plank position, using handles on the playground equipment.  Bend at the elbows to lower and then lift.

Step Jumps
Find a step that is a comfortable height for you to jump.  Start with a small step and move your way up. Keeping feet together jump up, land, and jump back down.

Calf Dips

Stand with your feet hip-width apart, heels off of the edge.  Lower and lift to "tip toes".  This is my favorite park exercise because it is the least noticeable.  If you are feeling self-concious about hopping around the park, start with this one!

Squat/Twist

Stand in a wide "sumo" stance with one leg up on a step, fingers pointing to ears.  Squat down, like you are lowering your rear into a chair.  As you return up twist toward the bent leg.  Make sure to do full reps on each side!

Triceps Dip

Use the playground rungs as your base, overhand grip, shoulders away from ears.  Bend at the elbows to lower down and then lift.

A big thank you to my photographer!

Pilates and Yoga. What's the difference?

If I had a dollar for every time I was asked this question I would have enough money to live off of the rest of my life and offer free Pilates (and Yoga) classes.

Pilates and Yoga are often grouped together because they both fall into the mind/body exercise category.  But, as someone that teaches and practices both, I can tell you that they really aren't anything alike.
Sure, Elephant may be reminiscent of Downward Facing Dog, but you are holding your body in completely different ways, engaging different muscle groups and wanting to accomplish completely different things.

I couldn't find a simple comparison of the two, so, I made my own:

If you are looking to improve your muscle strength, you like to stay mentally engaged and focused throughout a class, you thrive off of visible results and enjoy physical challenges then go for Pilates.

If you are wanting to improve muscle tone and flexibility, you like to be in your own head/have meditative time in class, you thrive off off of emotional results and enjoy finding your still point then head to Yoga.

I feel like we can all benefit from both but everyone eventually gravitates toward one or the other.  I practice Pilates every day and Yoga once or twice a week.  Attend both classes at least 4-5 times, pick your passion and go that direction, but don't leave the other out completely.

I asked a few friends and students that practice both Pilates and Yoga to give their perspective:

"To me, yoga is unique because you get relaxation along with your fitness. Pilates is more intense physically (at least for me), but you probably see your fitness goals realized sooner. Yoga and Pilates really do complement each other well: strengthen your core in Pilates, and see your flexibility and poses improve in yoga. If each sounds appealing, do both! You can quiet your mind in your yoga practice, and then hopefully use this to help you enjoy a more rewarding Pilates class."  -Melinda B.

"Pilates moves at a quicker pace, so I find myself focusing and thinking about how my muscles feel, whether my posture is correct, how I've improved from the last time I went to class. Yoga is such a great practice for getting into a calm head space. It's like a quiet meditation with the reward of a much stronger, leaner body at the end."  -Dana B.

 "Yoga has taught me how to focus on my body while getting both my muscles and joints stretched and strengthened. I can see why people call it a Yoga Practice! Pilates Mat and Reformer training has greatly improved my posture and occasional back pain. Since I had my a son couple years ago I've had an instability in my lumbar & sacrum. Pilates has helped me regain my core intergrity resulting in no more back pain in just a short amount of time. I can't express enough the great benefits of Pilates type exercises, everyone should do them!"  Neda C.

"Pilates has helped me to learn to use my body more efficiently while yoga has helped me to gain focus and take deeper breaths.  I look forward to going to both classes because I feel so much better after class."  -James R.

I would LOVE to know your thoughts on Pilates and Yoga, their similarities and differences, what the exercises have done for you, and what you feel are the benefits of doing one vs. the other.

A week of smoothies

I hope you enjoyed the Green Smoothie Challenge as much as I did!
It is always fun to take part in challenges to have support from others, but you can also do a green smoothie challenge whenever you want!
I wanted to put all of my smoothie recipes in one post to make it easy to access and to give you the chance to plan out an entire week of drinks.

1  Coconut Lime Avocado

2 Pineapple Cucumber Kale

3 Green Strawberry Grape

4 Purple Dessert Smoothie

5 Oatmeal smoothie

6 Strawberry almond kale

7 Green superfood

Adding a green smoothie or green juice to your day helps you to get more fruits and vegetables in your day than you can with just eating them.

To make it easier on your grocery list (and budget!) pick one or two drinks and get enough to make those for the whole week.

I love the way I feel after drinking juice or a smoothie.  Satisfied without being overly full.  And I love knowing that I have filled my body with fresh foods!

Let me know which one(s) you try!

Let's Talk About Algae!

I am really excited to announce that I am a Brand Ambassador for the Energy Bits company.  Energy Bits are dehydrated spirulina algae that come in little tabs.  They are NOT a supplement, they are food.  Supplements, like vitamins, are made in a lab.  Algae is grown, then dehydrated and pressed into a tab or "bit."  It is just like dehydrated apples or bananas.

Energy Bits are organic, non-GMO food.  You can chew them, but most prefer to just swallow them with water as they have an ocean-y taste :)

Algae is 60% protein, whereas meat, like steak, is around 25% protein.  Algae provides iron in a fully absorbable form, entering your system within 2-5 minutes of eating. 

I am attaching a little more about spirulina algae if you are interested.  Please feel free to research it yourself, too.  

I know it sounds crazy, but since adding algae to my diet I have more energy, my skin isn't as dry, my nails are stronger and my constant urge to snack is gone.  Algae is great for managing hunger and aiding in weight loss, too.  One tab = 1 calorie so you can take 10-20 as a meal replacement!

I get asked all of the time what a good snack is to have before a workout.  I now have a solid answer to give.  EnergyBits!  I swallow 10 before I run and I am not overly full but am not hungry at all.  Another 10 post-workout with water and I am hydrated and completely nourished. 

Visit BitsOfHealth.com to see the full line of bits.  They also have chlorella algae, which is better at detoxing the system and strengthening the immune system.  I eat both spirulina and chlorella.

Here is the nutritional information.  As you will see, algae offers a full range of vitamins, minerals and amino acids that you can't get anywhere else as easy for your body to digest.

As a Brand Ambassador I do get financially compensated, however, I am not selling Energy Bits in the traditional way.  I don't have my own inventory, you won't give money to me, you will just go to the website and order EnergyBits, RecoveryBits, SkinnyBits or VitalityBits. MAKE SURE TO USE THE CODE HEART at checkout.  This lets the company know that I am the one that sent you that way AND you will receive 15% off your order!  

I don't put anything into my body without triple researching it and feel so safe with my EnergyBits and I feel so much better!

I have so much more information I could share with you about the Bits of Health brand but I know it's not fun to read lengthy posts.  I will be sharing bits here and there to keep you informed.

Algae really is a perfect addition to any diet, it has been shown to lower blood pressure and to help balance blood sugar.  I used to always fret about my blood sugar dropping while I am out and about, but with a tin full of Bits I don't worry anymore because I will always have a balance source of food with me!

Please feel free to come to me with any questions that you have about Spirulina, Chlorella and the Bits of Health products.

I hope you will give being Powered By Bits a try!