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Get Your Nutrition on Track with The Powerful 6!

Let’s strip the complexity and confusion from food and eating! You can learn simple nutrition basics to achieve success regardless of your body type or nutritional knowledge.

At Studiomix, we’ve built a Nutrition Manifesto to give you a concise and realistic approach to eating that helps you reach any health or fitness goal.

The remedy for eating better isn’t deprivation, blandness, or a rigid diet of endless kale- it’s incorporating good habits into your life. Success lies in our ability to be consistent in making good daily choices.

Without further ado . . . .

Studiomix Nutrition Manifesto: The Powerful 6
1. Drink lots of water
2. Eat colorful vegetables
3. Get enough protein
4. Include healthy fats
5. Minimize sugar
6. Eat responsibly

Follow these guidelines and keep it simple! Once mastered and consistently practiced, you can dive deeper into macronutrient breakdowns, calorie counting, and supplementation.

First thing’s first: start with the basics. Don’t beat yourself up if you get off track – each day is an opportunity to practice The Powerful 6.


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Living Well

Create Success by Scaling Back



Life gets busy at the most inopportune times, but that doesn’t mean your health, fitness, or athletic goals have to wait. By pinpointing your priorities, it’ll be easier to stay consistent and still see the results you are after.

To help illustrate, a little personal history: I used to work out 10+ hours per week, balance my ratio of protein, fats, and carbs, and considered myself a connoisseur of nutritional supplements. I had everything dialed in. It didn’t take long for a budding relationship, a pair of demanding jobs, and a long distance management obligation of family affairs to cause a slow burnout.

I’d like to think I can put my head down and power through anything, but it’s simply not true, and I’m not alone. On a daily basis I hear from people who start a family, accept a new job, or otherwise take on more responsibilities stating they don’t have the time or desire to do all of the things they used to do (especially go to the gym 4 times per week.)

While chiseled abs and exceptionally low body fat are appealing, they may not be top priority for all of us. Sometimes the goal is too grand to fit within the context of daily life. It can be frustrating and downright discouraging when we’re putting in our all, but not reaping the rewards that we’re expecting. At times our best effort may simply not be enough when we’re trying to do too much.

Instead of continuing to follow a tired old program, quickly fall off track, beat yourself up for not sticking to the routine (which may or may not be within reach), and slipping slowly further away from your goals, handle this transition phase by scaling back. Relentlessly focus on improving just one thing at a time.

Scaling back can be done in a multitude of ways. One of the simplest things to try is to reduce the number of hours spent in the gym. Asking yourself, “What do I really want to accomplish here?” Be honest in your answer. You might find that you have a different goal at age 35 then you did at 28, which are inevitably different from your goals at 21. Sure, you still want to be athletic and lean, but it might not be the most important part of your life.

Take a long-term view; look good, feel good, and move well with each passing year while having plenty of time to focus on other pursuits and passions. Your relationships, career, and hobbies that delight are worth your time and effort too. Truthfully, this isn’t an easy transition to make. Ego and identity can get tied up in performance and appearance, but eventually, the transition becomes easier, little by little.

Go to the gym to lift heavy, cycle indoors during a rainstorm, or learn new choreography so you can dance your heart out (even more). On sunny days, enjoy fresh air and nature while you exercise and appreciate the company of friends and family. Include variety, but no need to feel overwhelmed. Focus on the quality of your workouts instead of the quantity. Put time in, but ensure that the time you invest is in line with your goals and your purpose. You’ll probably find that you’re done in a third of the time, minimize your exposure to injuries, and feel better than ever.

When life gets busy, consider what matters most to you. Clinging to the old way of doing things will waste effort, cost time, and may cause frustration. Focus on only one goal by scaling back; make the plan simple and doable to experience success. This will help you stay consistent, which we both know is the most important part of accomplishing anything.


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Living Well

From the Floor to the Core: How Pilates Can Help You

Pilates

Why Pilates?
Because we know that it’s important for you to be active… whether you bike, hike, run, lift or take lots of classes, Pilates when done correctly offers major fitness benefits. It improves sports performance, develops a strong core and balanced muscles, and decreases your risk for injuries, allowing you to enjoy all activities you love.

What is Pilates? 

Pilates conditions the entire body from the floor to the core. No muscle group is over trained or under trained using this method – your entire musculature is evenly balanced and conditioned helping you to enjoy daily activities efficiently, with greater ease and better performance. More people of all ages and fitness levels, including elite athletes, turn to Pilates to stay in tip-top shape. With over 500 exercises, you will strengthen and stretch with control using Gratz spring loaded equipment to deeply work the weaker muscles while stretching the tighter ones. The moves may look easy, but they take a lot of precision and control.  There is a strong emphasis on technique; you’ll preform less reps with control taking away your ability to cheat. You use your core for all activities in life, and if it’s strong and healthy, you will do them better.

Pilates is an amazing, complete, and corrective system of exercise, created by a man named Joseph Pilates originally for men. As a child, Joseph Pilates turned to exercise and athletics to strengthen his body and overcome asthma and other ailments. He was always seeking to widen his knowledge, he studied many forms of exercise, and was particularly influenced by the classical Greek ideal of a man who is balanced equally in body, mind, and spirit. Joseph Pilates was a boxer and gymnast, and he created this method of exercises called Contrology* for his own body and for the men during WWI while he was in an internment camp. Out of necessity, he used bed springs and beer keg rings to create resistance exercise equipment for those who were suffering from disease and injuries. These were the beginnings of equipment we use today like the reformer and magic circle. When he moved to New York, his method was embraced by dancers and since become known to the world as just Pilates.

What’s new at Studio Pilates?

We are rolling out more mat and small group equipment classes to help you take your training to the next level.  Check out our class schedule to find the current Athletic Pilates and Studio Pilates Mix classes.  Ready to get started?  Sign up now for your Complimentary 60-Minute Private Session with one of our talented classically certified Pilates instructors by emailing us at pilates@studiomix.com. We look forward to working with you to set some goals, change your body, and help you fall in love with Pilates. We did and are ready to get you started!

*Contrology develops the body uniformly, corrects wrong posture, restores physical vitality, invigorates the mind, and elevates the spirit.  – Joseph Pilates


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Living Well

Go Green! Learning Why & How to Incorporate More Leafy Greens into Your Day

go-green-540w

 

There are many benefits of finding ways to sneak more green foods into your day. Nearly every process our bodies carry out rely on proper nutrient levels. These processes include water balance, enzyme function, nerve signaling, digestion, and metabolism. As much as possible, I recommend getting these nutrients your body needs from whole foods, especially greens and here’s why:

  • Leafy greens boost our energy levels naturally. They add a little pep in your step, especially in the morning and also during those pesky afternoon slumps.
  • Leafy greens are full of vitamins, minerals, and disease-fighting phytochemicals. They are rich in fiber, an important nutrient for weight loss and maintenance because it keeps you feeling full and helps control your hunger.
  • Leafy greens support connective tissues (such as skin, tendons, ligaments and cartilage that aid in joint flexibility), may reduce your risk of arthritis, and keeps your skin and hair healthy and beautiful.
  • Leafy greens can lower cholesterol and blood pressure, and help to temper blood-sugar swings by slowing the absorption of carbohydrates into your bloodstream after meals. This lowers your risk of cardiovascular disease and type 2 diabetes.
  • Leafy greens assists our natural melatonin production so that you fall asleep quickly and sleep soundly throughout the night.

Now that we know why to eat them, let’s talk about ways to easily incorporate leafy greens on the daily. There is a trick to get copious amounts of nutrients with little effort. Maybe you need a quick breakfast before sunrise yoga, or an energy-replenishing lunch you can eat on your way from the gym to a meeting.

The answer, green smoothies! They’re a quick and easy way to get large amounts of leafy greens (and fruits) into your daily diet and provide your body with all the plant-based nutrients it craves. It’s a pretty simple and tasty combo: leafy greens + fruit + liquid-base… and maybe some fancy super-food booster toppings for additional flavor and health enhancing benefits.

Essentially, it’s a meal in a glass- high-quality liquid nutrition that gives you the nutrient density you need in a convenient, portable, delicious package. You’ll still want to eat a variety of foods to get the wide range of nutrients your body needs, but the smoothie outline that follows will give you an excellent start.

Let the green adventures begin!

The beginner-friendly formula below is how GreenLid makes most of their delicious green smoothie recipes. Now all you need is a blender, an open mind, and a willingness to drink your veggies! It takes less than 5 minutes to make a green smoothie (including clean up!) and they’re super easy to take on the go especially when you prep ahead.

smoothie-ingredients-chart

  1. Blend liquid base, leafy greens, & fruit together first
  2. Add ice (~1 cup) & blend again
  3. Choose a super-food booster or topping (~pinch or sprinkle; a little goes a long way)

Green smoothie blending tips:

  • Put 2 cups of liquid base into a blender, add 2 cups of tightly packed leafy greens and blend until all leafy chunks are gone.
  • Add 1-3 cups of fruit and blend again until smooth. For best texture and consistency, be sure to include a binder such as a creamy fruit like a banana, avocado, or mango.
  • Add 1 cup of ice and blend again (more ice will create a thinner smoothie)
  • Pour into a mason jar (or cute cup of your choice).
  • Gulp or sip like a rawkstar! …um, could I be any cheesier?

Print this Superstar Smoothie Formula by GreenLid and put it to your fridge so you’ll remember to blend, sip, and be nourished.

Identifying nutrient deficiencies

I do numerous nutrition consultations with clients on a weekly basis and although every individual has a unique reason for wanting to spur a nutritional change (including eating more leafy greens), there are generally a few common signs and symptoms that indicate their current diet isn’t working like it should.

Even if you do eat well, other factors such as age, certain health conditions and medications can impact your body’s ability to absorb the nutrients in your food. Nutrient deficiencies can be devious, too. Unless you are seriously deficient for some time, you may not notice any symptoms at all, leading you to falsely believe that your body is getting all the nutrition you need.

More often, however, such deficiencies do cause symptoms, which can range from minor to severe, like constant cravings, skin maladies, trouble focusing, coordination/balance difficulties, bloating and gas. Unless you know what to look for, you’re likely to mistake the signs for something else. If you suspect your health and digestion might not be functioning optimally, consider reaching out to a qualified professional. Our integrative nutrition coaching at Studiomix focuses on realistic, individualized eating strategies that will help you get results. Feel free to schedule an appointment today or email me directly at katy@studiomix.com.

By improving the function of the digestive system, all other body systems immediately begin to benefit. Here are just a few ways repairing the digestive system aids other body systems.

Resources:
http://mountainroseblog.com/33-herbal-boost-super-smoothie/
www.whfoods.com


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