Stay Happy and Healthy this Winter

Even though the temps don't get super cold here in Southern California doesn't mean we still don't experience winter. In fact if you're not used to the cooler temps you might be quite cold in the evenings and this may discourage you from working out or keeping your mood up. It's true that the more dreary the weather and colder the temps the harder it is to crawl out of bed on a cold winter morning. Instead of allowing the winter weather to get you down, combat your winter blues with plenty of Pilates X workouts and simple things that make you happy. Here are some tips on how to stay happy and healthy this winter.

It Starts with Your Outlook

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Is your outlook cloudy just like the gray skies? Even though you've heard the cliche saying that you are in charge of your mood, it's absolutely true. Just because the clouds are gray and the weather is a lot cooler doesn't mean you have to have a gloomy outlook on life. Do simple things to stay positive, like call a best friend or eat some delicious fruit. Don't allow the weather to dictate your mood.

Change Up Your Winter Wardrobe

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If you struggle with getting out of bed in the morning because it's so cold try laying your clothing and wearing warming clothes. 3/4 sleeve tops are a great way to keep your arms warm and full length Yoga pants will also keep the chill out. If you're still not warm enough pull on a hoodie on top of your top and wear running shoes with socks as opposed to flip flops. It will take extra time to take your shoes on and off at the studio but at least your feet will be warm!

Eat Your Way to Happiness

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Even though right after Halloween sugary and fatty foods may be calling your name, try to resist temptation. Highly refined sugar and unnecessary carbs can cause issues with your blood sugar level. Not to mention too much sugar will make you feel bloated, sick, and cranky. Find a healthy food that tastes good and will make you feel good too! Try good carbohydrates such as veggies and whole grains, proteins, B vitamins, and of course other mood-boosting nutrients like omega-3 fatty acids. We also offer different types of organic superfood blends at our studio and on our site if you like to make smoothies and other yummy and healthy dishes!

Try a New Class

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If you're in a workout rut why not try a new class? An entire hour of HITT may be just what you need or our new Winter Cardio class. Our Winter Cardio class is a 57 minute class that will focus on posture building and arm definition for holiday pictures! Our next Winter Cardio class is on Friday November 7th at 10am.

How to Make Yourself a Morning Workout Person

Not everyone is a morning person. In fact, you may dread getting up in the morning simply because you love sleep. Your intent is good -- you want to workout in the morning to get your endorphin's going, but your plan never seems to work out. You hit the alarm clock one too many times and you fall back asleep for that extra half hour that you planned to use to workout. If this sounds familiar don't be afraid to make the changes necessary to become a morning person. Here are a few ideas:

Lay Out Your Outfit the Night Before

Picking out your work outfit the night before will save you time in the morning. You'll also feel less stressed because if you happen to be really organized, chances are you'll wake up with the thought "what am I going to wear" anyway. So lay out your outfit the night before, including your jewelry and shoes. Your ensemble will be ready and perhaps you'll feel more motivated to use those extra ten minutes that you would normally use to pick out the perfect ensemble.

Get a Workout Buddy

Did you recently meet a friend that you really liked at your last Pilates X class? Ask them if they live locally and if they want to carpool. If you find someone who lives in your area who can help keep you accountable by setting up class times you can both attend together you'll be on your way to workout success. Having a buddy will also encourage you to not flake on them because not only would you be disappointing yourself by changing your mind last minute, but you'd also be letting your friend down too.

Put Your Alarm Clock in the Closet (No, Really!)

If you're a deep sleeper you most likely don't hear your alarm clock early in the morning or you end up pushing the snooze button several times. Solve this problem by turning up the volume on your alarm clock (but not loud enough to wake up the neighbors) and put it in your closet or across your bedroom. That way you'll be forced to get out of bed and turn off your alarm clock. By then you'll be awake more and you'll also have to make a trip to the restroom. Might as well work out now since you're already up!

Pep Talks Always Work

Mind really is over matter. Why? Because the more you motivate yourself to workout, the more likely you are to do it. Stop making excuses and listening to the lies in your head that you're too over weight, too busy, too tired, or you're afraid to try something new. Replace those negative thoughts with positive thoughts that instead reinforce positive beliefs about yourself such as "I can do this" or "I will get fit." Trust us, positive reinforcement should work over time and you'll find yourself enjoying morning classes and excelling as you feel more fit and toned at Pilates X!

Three Reasons to Invest In Good Footwear

With all the options available to us in footwear, it’s easy to purchase several pairs of inexpensive shoes and then use these same shoes for different types of workouts. That way you can have a lot of options to go with different outfits as well. This may especially be the case if you're headed to our studio to work out at. Even though you may think you are getting enough support, you may not be! While this may work for you while you’re young, many people may regret this decision as they get older. Your feet are an important foundational part of your body, and when you don’t take care of them in your youth, you may have significant foot problems in the future. Here are just a few reasons why it’s important to take care of your feet while you’re young and as you grow older.

They Help Protect Your Back and Neck

Many people who have back and neck problems have structural issues that originate in the feet. High heels are notoriously bad for your back, knees, and neck. While they look attractive, they can throw your whole body out of alignment, especially when worn consistently over a long period of time. If you must wear heels, bring along comfortable alternative shoes to wear in between meetings and while walking on your commute. Reef shoes have some great, comfortable options. Women’s leather flip flops are easy to slip on and off if you’re making some shoe changes throughout the day. 

They Help Protect Your Arches

Your arches are important, because they protect the health of your feet. If you have high arches but don’t support them adequately, you can end up with painful plantar fasciitis later in life, which may get in the way of doing activities you love, such as high-impact exercise, sight-seeing, or other activities where you have to stand or walk for long periods of time. Mens sandals with arch support are an important investment to take care of your arches. 

They Help Your Energy Level

If you’ve ever spent a considerable amount of time on your feet, you have probably experienced them getting tired and preventing you from continuing activities you love. It’s easy to get worn out when your feet are hurting, so good shoes can help increase your enjoyment, because your feet will take longer to wear out. Invest in good shoes to improve your energy levels, so you can continue enjoying the activities you love.

A Change Will Do You Good: Three Simple Changes to Increase Energy

Most of us would say that we could use a lot more energy in our lives. With stressful jobs, families, and a fast-paced way of living, our personal energy can be the first thing to go, and we try to replace it with unhealthy habits like caffeine in order to keep up. With a little discipline, healthy changes are easy to make, which will increase your mental capacity, energy, and overall satisfaction with life. Here are a few to start as soon as possible:

Exercise

Walking for just thirty minutes a day can increase your metabolism and refresh your mind. If you can’t do it every day, try it three times a week. Invest in some quality props, yoga pants and quality running shoes, and get out there to do some good for your brain, your body, and your overall health. The act of exercise will also help decompress from stressful situations and add a sense of calm.

Sleep

Sleep patterns are vitally important to gaining more energy. If you’re not getting enough sleep, it’s time to make some changes to give your body the rest it needs. Ensure that you’re getting at least eight hours of sleep. Rather than setting a bed time, set a time to prepare to get ready for bed, a half hour before the time you’d like to be in bed. That way, you’re not scrambling at your bedtime to wash your face and brush your teeth. Allowing some time for prep before bed helps. If you read before going to bed, set your prep time an hour before your goal bedtime.

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Food

It’s really true that we are what we eat, and eating foods that are unhealthy for you may greatly zap your energy. Foods that are high in sugar, caffeine or simple carbohydrates will cause energy levels to spike and them diminish quickly. While they may feel good in the moment, you’re actually diminishing your overall energy and becoming dependent on unhealthy foods. Make some diet adjustments to eat more fresh fruits and vegetables, especially leafy greens.

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Green Smoothie Recipe for the Summer (and Beyond!)

I've been getting lots of questions lately regarding green smoothies and what do I put in mine. I am sure you have seen a MILLION green smoothie pictures on the internet (including mine), on Facebook and especially on Instagram, but they really are delicious and addicting.

I alternate between fresh juices and green smoothies every day, and have varied the types of greens by season, vegetables and fruits and other foods on a weekly basis. It's become a fun activity for me when I go to the farmer's market or produce store. If I see a new vegetable or leafy green I have never tried before, I buy it and add it to my next smoothie!

First of all smoothies, along with fresh homemade juices, are an excellent way to consume vitamins, minerals and other major nutrients. Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables. When you make a smoothie, you break the fibre apart, making the fruit and vegetables easier to digest, and also creating a slow, even release of nutrients into the blood stream to avoid blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

A "Green Smoothie" just means that a green leafy vegetable has been added to the smoothie, turning the smoothie "green", and since most green leafy vegetables are the best sources of many minerals, especially calcium, these green smoothies have an extra health benefit to them even if you don't add any dairy.

Unlike juices, smoothies consist  of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.

Benefits of Green Smoothies

Green smoothies are very easy to make, they are easily portable and they can be made in less than 10 minutes! The greatest thing for me is that KIDS LOVE THEM. In fact, most kids might not eat their vegetables, but mixed with a banana and strawberries, kale will go down very easily.

Green smoothies are also full of fiber, antioxidants, phytonutrients, and abundant minerals and vitamins with ingredients that are also alkalizing for the body. Vegetables are high in potassium, which can help to reduce blood pressure. The fiber will also help in keeping your bowel movements more regular. Don't like to eat a lot of vegetables? Green smoothies are an excellent way to eat 1 -2 servings of vegetables already before breakfast . All the reason why to start making them at home.

Before you get started, here are some of my suggestions:

• While green leafy vegetables can be mixed with pretty much anything, try to avoid mixing high starchy vegetables like carrots, beets (not the beet greens), broccoli and zucchini with fruit. This combination can cause interal fermentation, bloating and gas. The only exception would be apples.
• Kale and collard greens can take some time to get used to. If you are new to green smoothies, start with a softer leafy greens such as spinach.
• Green smoothies go down best very COLD. If you are not using frozen fruit, add a handful of ice cubes to your smoothie.
• Start with a 2:1 ratio of fruits to vegetables and the slowly start to diminish your fruits and add more vegetables until you are able to tolerate a 2:1 vegetable to fruit ratio. Your taste buds will slowly to get accustomed to less and less sweetness.
• If you still need added sweetness, try raw honey, pitted dates, maple syrup or stevia as a sugar substitute.
• Try to consume your smoothie within 30 minutes of making to avoid the oxidation of your vitamins and minerals.
• Health warning: Green smoothies have raised concerns about oxalates, which form oxalic acid, which has been linked to kidney stones. Oxalates are common in plant foods such as raw spinach and Swiss chard and are usually broken down when cooked. People who are at risk of calcium oxalate kidney stones may need to discuss with their physician on consuming green smoothies.

Green Smoothie Formula

Start with your greens:

- Kale

- Swiss Chard

-Dandelions

- Beet greens

- Collards

- Spinach

- Romaine

Then choose your fruit:

-Banana (try freezing them over night for an even cooler smoothie)

- Lemon or lime juice

-Peaches

-Pineapple

-Berries: Blueberries, Strawberries, Raspberries

-Cherries, pitted

-Kiwi

-Apple

-Pear

-Watermelon

-Avocado

If you are feeling adventurous, add another vegetable or herb:

-Celery

-Cucumber

- Parsley

- Mint

- Cilantro

Superfood Add-ins:

- Protein Powder

- Chia seeds

-Grounded Flax seeds

-Raw Cacao

- Goji berries

- Nut butters

- Cinnamon

- Spirulina

-Maca

- Ginger

- Hemp hearts

-Chlorophyll

Lastly, add your liquid of choice:

- Almond milk

-Coconut water

-Filtered water

-Kombucha

- Green tea

-Hemp milk

Ready, set, BLEND and enjoy!

**Pictured above is my personal favorite: Kale, pineapple, banana, spirulina, chia seeds and coconut water**

Chantal Jura is a holistic nutritionist student that believes passionately that we can help prevent and treat disease with whole, clean, high-quality, minimally processed foods. After working over 7 years in marketing & public relations across Canada and the U.S., she was inspired to return to her first initial love- nutrition. She believes that our nutritional goals in life should not be to get thin quickly, or to succumb to emotional eating, but to eat a balanced diet based on our individual needs and have it become a lifestyle. Chantal likes to address digestion, balance, and moderation for each individual and their needs. As a current student at the Edison Institute of Nutrition, Chantal is committed to working toward the expertise and mastery of holistic nutrition to one day soon be able to practice and help others attain their optimal health. Additionally, Chantal holds a B.A. in French Studies from California State University, Long Beach. Born and raised in Los Angeles, Chantal currently lives in Quebec City in Canada with her family. You can also follow her posts on her Facebook page: Sexy Turnip Health and Nutrition 

What's Holding You Back? Stay Motivated to Workout

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During the summer time when all you want to do is have and play it may seem a lot easier to workout, especially if you are the active type that does outdoor activities all of the time. However, for many people it's quite difficult to workout and they lack the motivation to do so. Why you may ask? Well, they may be managing their kids and keeping them out of trouble during their summer break, working long hours at a new job, or simply lacking the motivation all together because they feel insecure about their weight or they're not as fit as they'd like to be. Or, it could be as simple as them getting out of the habit of working out.

Despite these reasons, if this sounds like you, don't let one of these excuses get in your way of finding fitness activities you enjoy. Everyone has to start somewhere and it's okay if you're starting at the beginning once more. Here are some ways to stay motivated because you can do this!

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Find an Activity or Studio You Love

It all start by being motivated by either a fitness class, activity, or group of people that you enjoy seeing regularly at a studio. Get plugged into a studio or gym and don't be afraid to open yourself up and make friends along the way. Next try a variety of classes if you're not sure what you like. You'll discover which classes are your favorite and which classes you can live without. Challenge yourself and try to attend a certain amount of classes per week -- you've got this!

Carve Out Time for Your Fitness

For many people forming a new fitness habit comes with actually making time. If this means setting your alarm clock a half an hour early so you can go on a run or meeting a group of friends on the weekend to go walking, make it happen! It's easy to make excuses, but chances are you will feel a lot better about yourself if you make a plan to stay fit and focused. They say it takes 30 days to form a habit, so start now and create a fitness schedule for yourself. The transformation may happen slowly but it will certainly be worth it.

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Find Out What's Holding You Back

If you feel guilty for making time for you because of your family, work commitments, or even because of a pet, don't! It's okay to make time for fitness and it's even important to do this so that you have a long and healthy life to spend with your loved ones. If it's the thoughts inside your head that are holding you back don't listen to them. You have the power to reason with your thoughts and to only invite positive and uplifting thoughts in, instead. Soon enough your thoughts will become positive if you block out the negative ones and you'll become more confident. Confidence will lead to you yearning to be disciplined in all areas of your life, including fitness. Join us at Pilates X and allow us to walk you through a healthy and fit lifestyle -- it's all within your reach!

Sun, Ease, Satisfaction: How to Plan the Perfect San Diego Vacation

Need a break from Long Beach after a Pilates class at Pilates X? ;) San Diego is the perfect location to book your summer vacation, because it offers something for the whole family, boasts a climate that is perfect for hot days and cool nights, and combines modern ease with historical beauty. Because of San Diego’s close proximity to Mexico, Orange County and Los Angeles, you can also easily explore the land just over the border or Southern California. Just one week will not be enough to fully enjoy all of the attractions, parks, beaches, and restaurants in San Diego alone. Plan a San Diego city excursion to enjoy the child-friendly activities, nightlife, and relaxing beaches.

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For the Kids

San Diego offers the obvious must-see attractions, such as a world-renowned zoo, Sea World, amusement parks, and the beach. These are all great things to take the kids to, but also plan on some attractions that you and your spouse will enjoy as well, such as the San Diego aquarium. Plan a few busy days at the beginning of your vacation, while you’re still feeling the excitement and energy of exploring a new place. Include in those days the activities that will keep you on your feet. The San Diego zoo is awesome, and in addition to it, the attached safari park is an experience you and your children will never forget. Observe exotic animals in their natural habitat, safely from a trolley that weaves through the safari grounds.

For Rest and Relaxation

San Diego boasts many high-class hotels, as well as budget-friendly. Book one that offers spa services and is close enough to take public transportation or walk to the beach. Spend some days of your vacation leisurely watching the ocean lick the shore and soak up some sun in the warm sand. The kids can build sand castles, take surfing lessons, or just play in the ocean. Rent some bicycles and ride along the boardwalk, joining tourists and natives alike for a cool drink or ice cream cone.

For Romance

San Diego’s gas lamp district is a romantic destination that is easy to access and offers an old-world charm. Many small, privately owned restaurants tantalize patrons with one-of-a-kind, delectable meals inspired by meals served all around the world. Grab coffee in the morning and leisurely read the newspaper at one of the many local coffee shops, or have a drink in the evening with your love. Whatever you do, San Diego will give you a vacation you’ll never forget.