How Pilates has helped my client’s golf game!

HOW PILATES HAS HELPED MY CLIENT’S GOLF GAME!

Even though it’s not quite golf weather, now is the time to start thinking about how you can increase the distance in your swing, prevent injury, increase stability & flexibility and improve your overall game!

Golfers actually put a lot of strain on their bodies, torquing it and repeating the same essential movement’s. As a result, some muscles become overused and others weaken, causing pain and imbalance.

Over the past few years I have trained a bunch of clients who love their golf! I wanted to share some feedback and a couple reasons how Pilates, particularly the reformer has helped them and how it can help you.

1. Shots in golf are taken from the center of the body, the core. These are the muscles that Pilates specifically focuses  on. Core muscles  include the trunk, shoulder girdle, and pelvis or hips. Core strength improves hip & trunk rotation, range of motion in the shoulders and back, stability, and flexibility. All in which are needed for a more powerful and accurate swing.

2. Position of the spine is also so important. It stimulates the reduction of lower back tension. Good posture eases other portions of the body such as the shoulders and wrists.

I have had such great feedback, not only from golfers, but other clients that have seen a huge  improvement in their  posture, more relaxed shoulder & neck muscles, and  ease with trunk rotation. Working those deep abdominal muscles and being stretched are 2 major benefits of Pilates.
Many professionals like Tiger Woods and Annika Sorenstam have turned to Pilates training sessions to improve their performance.

4 Reasons Why Tiger Woods Uses Pilates to Improve His Golf Game

Why Trim Tea for me? What it’s all about?

WHY TRIM TEA FOR ME?

So I normally do not promote or sell any products. My belief, primarily for weight loss is changing habits, eating better & less, and of course exercising. I lost over 100 pounds by doing exactly those things! I never had surgery, or took any pills, etc. I did it all “naturally”. I’ve never sold any weight loss products because I do not believe in them. I do take some supplements and vitamins, mostly because of my rheumatoid arthritis and Raynaud’s.

With that being said, I have been drinking this Trim Tea, it’s only 2 ingredients and the studies have shown great results for not only weight loss, but lowering blood sugar & cholesterol levels, helps curb your appetite and supports cardiovascular health.
I would also never recommend  a product that I haven’t tried myself. I have been drinking a cup of tea first thing in the morning, since I typically start clients at 7am. This helps suppress my appetite before I get a chance to eat breakfast. I still believe you need to eat a healthy diet, control your portions, and keep moving your body. I like this as a supplement to my normal diet but nothing is a miracle worker.

Chocolate peanut butter chia protein balls

CHOCOLATE PEANUT BUTTER PROTEIN BALLS

I like these with coconut flakes as well.

INGREDIENTS:
-1 cup of peanut butter or almond butter
-½ cup almond flour
-2 tablespoons of chia seeds & 1 tablespoon of ground flax seed-soaked in water
-2 tsp vanilla
-1 tsp cinnamon
-1 tsp almond extract- can omit this but i like the flavor
-1-2 scoops of chocolate protein powder
-3 tablespoons of softened coconut oil
-Shredded coconut-optional
-½ mashed banana-optional
-Almond milk to thin if necessary

DIRECTIONS:
1. Soak the chia and flaxseeds in 6 tablespoons of water and let it sit for about 20-30 minutes.

2. Combine the remainder of the ingredients and add the chia and flaxseed mixture.

3. Add a little almond milk to thin if needed. Place in fridge so the dough is easier to roll into balls.

4. Remove the dough and and roll into 1 inch balls and store in fridge.

Banana bread- with almond flour and avocado

BANANA BREAD- WITH ALMOND FLOUR AND AVOCADO

I love this bread, the avocado makes it super moist and has some good fat too! The almond flour makes it low carb, and I use minimal sweetener since it has the banana.

DIRECTIONS:
-1- ½ cups of almond flour
-1 tsp baking powder
-¼ tsp baking soda
-2 tsp cinnamon
-1 avocado-mashed
-1 large ripe banana
-3 tablespoons coconut oil-softened
-3 tablespoons of butter- softened or you can double the oil
-2 tsp vanilla
-1 tsp almond extract
-3 tablespoons of honey or 1 scoop of vanilla protein powder
-2 large eggs
-Chopped nuts or mini chocolate chips-optional
-1 tablespoon of PB2 – optional but I added it

DIRECTIONS:

  1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper or spray it.
  2.   In a mixing bowl, combine flour, baking powder, baking soda, & cinnamon. Also protein powder if you decide to use it.

3. Mix together the banana and avocado, add the coconut oil and butter, vanilla, almond extract, egg and honey if you are using that.

4.  Add the avocado mixture to the flour mixture and stir until combined.

5. Spread the batter in the loaf pan. Bake about 45-50 minutes or until toothpick comes out clean.

My food diary- What’s for breakfast?

  •  MY FOOD DIARY-AND WHAT’S FOR BREAKFAST??

Lately I have been  asked  what I eat during the day, primarily for breakfast. So I thought  I would share a couple of ideas and why I eat what I do.

Clients ask me all the time what they should eat for breakfast. I know for many time is an issue, it’s hard to prepare or they want to grab something and go. Oddly enough I don’t eat “breakfast food” in the morning. Don’t get me wrong, everyone enjoys pancakes, french toast, bagels, muffins, and a donut once in a while. Notice the pattern of high carb-high sugar foods to start the day no less. These foods raise your blood sugar and then you have that crash which  causes you to be tired and hungry shortly after.

I typically incorporate protein and some good fat. I always start my morning at the studio with Trim Tea, on an empty stomach. It suppresses my appetite until I get a chance to eat.
A typical morning meal could be:

-salmon or tuna with cabbage or coleslaw
-sauteed veggies (mushrooms, broccoli,etc)
-chicken salad
-cottage cheese with pineapple salsa,
-sometimes leftovers
-Protein shake- unsweetened almond milk, BOB MILLS protein powder ( chocolate is my favorite), tsp of vanilla and cinnamon, PB 2 or almond butter chunk of frozen avocado.

I try to stay away from eggs in the morning since they tend to make me tired sometimes. However,eggs,veggies, and a little cheese are a great option!
So fruit or no fruit? Powerful question, in my opinion I only eat it once in a while, when I do I stick to berries ( low in sugar). Bottom line is most fruit is full of sugar, so  it raises your blood sugar and doesn’t really keep you full since most fruit only contains 3-4 grams of fiber and it is low in protein and fiber.  I feel it is better for me to consume more veggies and protein sources.

Lunch and dinner:
-Salads with protein, mosty chicken or fish. Cobb salads are my favorite, organic bacon, chicken, salsa, avocado, crumbled blue cheese and a hard boiled egg
-Soups or  leftovers
-Mostly protein & veggie based- spaghetti squash, spiralized zucchini, lots of riced cauliflower ,ground chicken or grass fed beef.

Snacks:
-Popcorn, KIND bars ( 5 grams of sugar or less)
-Pork rinds
-Cottage cheese
-Almond butter or peanut butter with celery
-Almonds or mixed nuts
-Somersault snacks
-Cut up veggies with salsa
-Rolled up organic deli meat, sometimes with cheese
-Dark chocolate
I also love to bake! I only bake with almond flour & mostly use protein powder as a sweetener.

Tough love: change will happen-why it’s up to you if it’s postive or negative

  TOUGH LOVE: CHANGE WILL HAPPEN-WHY IT’S UP TO YOU IF IT’S  POSITIVE OR NEGATIVE

The bottom line either you want to make changes or you don’t. If you keep doing what you’re doing, you will keep getting the same results. Let’s face it, age is a huge factor for weight loss, as we get older it becomes more difficult to maintain or lose weight. For some of you watching what you ate never used to be an issue-until now. You probably can’t eat like you did before  to AND  you need to move more!

You’ve tried everything
Nothing has worked in the past

What you can do for sustainable changes:

  1. NO QUICK FIXES- habits need to be life long, which often means getting rid of old habits that you’ve had for many, many years! My suggestion is to start with one at a time, choosing the most important one first. It takes time.

2. ALWAYS KNOW YOU HAVE FULL CONTROL-you make choices everyday, what to eat, if and when you will exercise. Nobody can make these decisions for you, except for you.

3. MAKE SACRIFICES– nobody said it was going to be easy. On top of choosing what to eat, you must choose what not to eat. It takes a little discipline if you want results.

4. GET OUT OF YOUR COMFORT ZONE- of course it’s easier to just keep doing what you’re doing. A lot of people don’t like to change. This may entail planning, spending more time shopping or preparing, and /or  getting up earlier to fit in some exercise.

5. HOW BADLY TO YOU WANT IT?- we are faced with that decision, do you want to see the number on the scale go down or fit into a different size…OR  do you want ice cream on friday night, the donut in the breakroom, 2 slices of pizza instead of one,etc. You get it!

6. LEARN YOUR LESSON- many times I have clients tell me what they ate during the week but are disappointed when they aren’t seeing results. You know if you are on track or indulging a little extra. Learn from your mistakes, you will make them but they will make you better & stronger!

7. MAKE TIME FOR EXERCISE- honestly I could go on and on about the importance of exercise besides assisting in weight loss. It improves mood, lowers blood pressure, lowers blood sugars, helps you sleep better, decreases hot flashes, and increases flexibility. There are so many of you out there that don’t move nearly enough. Stop making excuses.

Stuffed peppers with beef, mushroom and ricotta

           BEEF, MUSHROOM AND RICOTTA STUFFED PEPPERS

I actually made 2 meals out of this. I made 4 stuffed peppers and used the remainder of mixture over spiralized zucchini.

INGREDIENTS:

-4-5 hot peppers
-1 pound of grass fed beef ( you can use ground turkey or chicken as well)
-1 cup chopped or sliced mushrooms
-1 cup of ricotta
-1 can of rotel or diced tomatoes
-2 tsp of garlic or garlic powder
-3 zucchini, spiralized

DIRECTIONS:

  1. Preheat your oven to 350 degrees. Slice the top off each pepper lengthwise. I made 4 of them and chopped the extra one to put into the mixture.

2. In a pan, brown your beef and add garlic/garlic powder. Stir in mushrooms, ricotta, & rotel. Simmer for a few minutes.

3. Place your peppers in a baking dish. Scoop mixture into each pepper. Bake for 15 minutes.

4. You can sprinkle some parmesan or cheese on top before baking if you wish.

5.  Spiralize your zucchini and cook it in same pan you browned your beef for about 5-6 minutes,until soft. Transfer zucchini into a 9×13 baking dish. Place the remainder of the beef mixture over your spiralized zucchini and bake for 15 minutes.

Why my clients maintained or lost weight over the Holidays

WHY MY CLIENTS MAINTAINED OR LOST WEIGHT OVER THE HOLIDAYS

Now that we are past the Holidays, it’s time to get back on track and ultimately face the scale. As you may know, my goal is to mainly maintain my weight throughout December. I am happy to say that I actually lost 2 pounds. I paid attention to my portions and didn’t give in to the tempting foods. As for my clients, we set the same goal of maintenance  over the season. I’m also happy to report how well they all did!

The #1 reason- ACCOUNTABILITY! It’s such an important tool when you are trying to stay committed. Being  connected with someone or having to report about your week encourages you to stay motivated & on track. This also leads to better success in the long run! Who are you accountable to?

 

I wasn’t happy with my weight..so I changed it

I WASN’T HAPPY WITH MY WEIGHT…SO I CHANGED IT!

You have two options- 1) stay where you, and accept it or 2) do something about it!
Are you happy with your current weight, eating habits, or exercise routine? The only person who can make that decision is YOU. I spent a lot of my life overweight and unhappy and ultimately “accepted” that…until one day I felt it was time to make changes. It wasn’t something that happened overnight, over weeks, or even months. Matter of fact, I’m still making improvements every day.

It’s important to understand that it is a slow process but you may have to start at the beginning, I did. I was 270 pounds, I ate fast food, diet sodas, and fell quickly out of shape when I stopped swimming. I have come a long way from just walking on the treadmill for 30 minutes or doing my Tae Bo video in my living room. The point is you have to start somewhere and now, without excuses!

Focus on 5 pounds or even losing the first pound, or getting through 20  minutes of any exercise. Don’t worry if you need to lose 50 pounds start with that first pound.  Remember not every day will be perfect but you’re doing something about it.
So if you are not happy where you are, you need to TAKE CONTROL and step out of your comfort zone. This means changes, which is often scary for some. Set realistic, small goals for yourself to get started.

Here a couple goals that you might want to consider:

  1. Cut back on added sugar! recommended intake for women is 24 grams or 6 tsp a day. It adds up quickly.
    2. Eat veggies at 2 meals a day
    3. Schedule workouts, try for 30 minutes 3 x a week
    4. Bring your lunch to work at least 2x a week
    5. Drink more water, make sure you always have it with you
    6. Eat less processed food
    7. Eat out only once a week
    8. Watch your portions
    9. Journal your food
    10. Find healthy substitutions for your favorite dishes
    11. Look up healthy recipes
    12. Try something new each week
    13. Cook at home more
    Focus on positive achievements
    14. DON’T GIVE UP!

Low carb chicken pot pies

CHICKEN POT PIES WITH ALMOND FLOUR CHEDDAR BISCUITS

 

Well maybe my food pictures aren’t that pretty but these tasted delicious! So simple to make.

BISCUIT INGREDIENTS:
-2 cups of almond flour
-3 eggs
-½ tsp baking soda
-1 tsp apple cider vinegar
-4 tablespoons of butter-softened
-3 tablespoons of cream cheese-softened
-½ cup shredded cheese-optional

DIRECTIONS:
1. Preheat oven to 400 degrees
2. Combine dry ingredients. Mix cream cheese, butter, and apple cider vinegar. Stir wet ingredients into dry ingredients.
3. Add shredded cheese and/or honey if you wish.
4.  Line a baking sheet with parchment paper. Place spoonfuls of dough on sheet.
I flattened them out so I could scoop the chicken filling into them.
5. Bake for 8-10 minutes.

FOR FILLING:
-1 pound cooked shredded chicken breast -or you can use a rotisserie chicken
-1 ½ cups of chicken broth
-4 tablespoons of cream cheese-softened- you can use a can of cream of chicken soup instead of broth and cream cheese but I couldn’t find an organic version
-1 bag of riced cauliflower
-1 bag of frozen or fresh veggies of choice- I used a combination of broccoli, peas, and green beans
-½ cup of cheddar cheese
-2 tsp garlic powder or tsp of garlic

DIRECTIONS:
1.Cook your riced cauliflower and veggies.

2. In a large skillet, sautee garlic, the veggies and the riced cauliflower for a minute. Add the cream cheese and broth and the cooked chicken.  Heat on low, stirring frequently.

3. Stir in the cheddar cheese.

4. Scoop spoonfuls of the filling into the biscuits. You can top with more cheddar cheese then  broil for 2-3 minutes.