If you’re in the Inland Empire and you’ve been poking for solutions and wanting to learn more, this clinic right here is FREE! A special treat for you, and your guests. We’re going to have fun targeting stubborn areas; get take home techniques; gain some “nutrification” secrets and get equipped with what to do for you and your body type!

Save your spot for this Abs, Hips & Lifestyle Food Clinic if you want solutions and you have:

1. Stubborn fat areas you want to work on and learn to conquer
2. You are still unsure which specific supplements and foods are right for your fitness goals
3. You can’t get control over your cravings (cheese, bread, alcohol, chocolate, fatty meats and salt)
4. You struggle with hormone imbalances or you don’t have constant levels of energy and know that you should be feeling much better
5. You’re facing a weight loss plateau or can’t seem to lose weight no matter what
6. You want to level-up your health and take control over the aging process
7. You have food sensitivities and aren’t sure which foods you should be eating and which ones to stay away from
If any of these points resonate with you or you have different questions, this fun and revealing Abs, Hips and Lifestyle Food Clinic is for you!

Saturday, March 19, 2016 at 11AM. Registration begins at 10:45AM. Click here to register

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

You don’t have to keep getting sick!

Guess what?! You don’t have to keep getting sick! It is HOT today in the month of February in the Inland Empire, but the whether’s about to change again this week. So what to do?

Rather than considering it the inevitable, or assume it just has to go around, you might be surprised to know that you can be offensive (proactive) and defensive (fight back)- AKA build your immune system!

Here are the very basics I always mention: Get on and stay on your probiotics-The good bacteria your body needs to balance your gut and protect your immune health. You’ll find these in abundance in fermented foods, plus I encourage you to supplement if you’re not getting enough (and I mean with the live, refrigerate only type). I’ve been taking the one by Dr. Tony- Lifestyle Quixotica.

I remember some years back when I just kept getting sick. Over and over and over in one season, I got sick. It affected my commitments and of course my own sense of well-being, and I hated it! I tried all the go-to over-the-counter, symptom suppressing stuff, and even antibiotics. My darling friends, including a nurse, brought me all kinds of things to try. I was a mess and my immune system was ticked off, haha! Anyway, one friend pointed me to a newsletter from Dr. Axe and I was introduced to one of my favorite remedies- Raw Organic Apple Cider Vinegar (with the mother-yes, the slimy looking stuff floating around in the bottle). And would you believe in a couple of days, I was all cleared up, and seriously haven’t been hit since? Cured versus covered up- Thank God! Well, of course that solidified my journey as a wellness advocate and eventually took me down the path of enrolling in the Institute of Nutritional Leadership where I’ve really come to agree with Hippocrates, when he said:

Let food be thy medicine.

Real food and real food based supplements contain so many healing properties that your body will recognize and use in it’s natural design to heal itself. So, anyway, take it from my experience: start taking some Raw Organic Apple Cider Vinegar (with the mother) in a glass of water EVERYDAY (increase to 3 times a day to fight back when you feel it coming on). The one by Bragg’s is pretty easy to find in grocery stores. Try some essential oil blends that kick the cold and flu in the butt, (DoTerra’s OnGuard is my reliable favorite, containing immune defending ingredients like Wild Orange Peel, Clove Bud, Cinnamon Bark, Eucalyptus Leaf, and Rosemary Leaf/Flower essential oils).

And of course, as I truly believe, trust God for divine health!

Let me know if you have questions on my favorite supplements, where I get them, or on how to take your ACV with honey and cinnamon for an added boost and detox. You know we also have some of this stuff you could try in our studio.

If you’ve been battling these symptoms, let me know if this helps. I miss you and want to see you optimizing your health to enjoy your freedom in you everyday life; and I want to see you keep moving. I will see you at the barre 🙂

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

It’s a question I hear a lot at Passion Barre (and practically everywhere) – especially from women. And I mean from dedicated people who are trying relatively hard to shed those unwanted pounds of fat. The foundations of maintaining a healthy weight and body fat composition have always been the same, however it has become necessary in our modern time and society to take better ownership of our health and detect the varying lifestyle habits that could be weight gain or plateau culprits.

The good news is that solutions continue to abound – and not to worry, you don’t need to know everything! Just learn the foundations and pick out what you find to be helpful and actionable – then start from there. With the right attitude and accountability, you’ll be seeing desired results in no time.

According to the Centers for Disease Control and Prevention, currently 36% of Americans are Overweight and 34% Obese, but the better news is that Americans are starting to wake up to the idea of exercise and a healthier diet to prevent or cure obesity and other related issues.

WHAT’S THE CAUSE?

Obesity has been around for ages, but the epidemic and cause has gone beyond over-eating or under-activity, leaving even active and committed individuals frustrated and confused.

Common causes of obesity could stem from genetics, food addictions, macronutrient imbalances, insulin resistance and cortisol imbalance, hormone signal impairments, certain types of medication, marketing (tsk tsk!), culture, ignorance, and simply doing the wrong type of workout for your state of health or body type, etc. However, there are other complicating factors that could slow down one’s ability to lose weight/fat. These include Depression, Inflammation, Digestive disease, Hypothyroidism, Osteoarthritis, Rheumatoid arthritis, Blood sugar imbalance, Chronic fatigue, Fibromyalgia, Candida.

Where to start?

LIFESTYLE STRATEGIES

If one suffers symptoms from any of these conditions, you may start addressing the root cause by consulting a physician to get a picture of things; and learning to listen to your body. Then, revive your lifestyle and eating habits with strategies that specifically target these areas. Simultaneously, de-stress and get into a workout routine you can enjoy. There are a lot of good outdoor, brick/mortar and online options out there! You may connect with us for a customized lifestyle plan to support your goals, or for helpful resources like those at DrAxe.com to help in identifying symptoms and solutions. Below are helpful tips:

1. REVIVE YOUR DIET!

Reviving lifestyle and eating habits is extremely crucial as they also affect any of the possible conditions above as well as the ability to lose weight. So in a sense solving one issue solves the other.

In order to revive, however, it is wise to replace old patterns that have not supported your goals so far. They have no life in them, therefore, let them die. Focus on foods that support your body’s ability to heal itself. A lot of these foods are also fat-burning, so here is a general list of what to eat:

High fiber foods – Foods high in fiber like vegetables, nuts, seeds, and berries make you feel fuller, without increasing your caloric intake.
Vegetables and Fruits – These are high in nutrients and low in calories.
High Quality/Organic Protein – People who eat at least 3-4 ounces of protein per meal tend to experience more satiety and eat less overall.
Wild-caught fish – Obesity tends to increase inflammation, so include foods rich in omega-3 fats to balance the ratio of widely available Omega-6 fatty acid foods.
Coconut Oil and Ghee – These healthy fats are easy for your body to use as fuel but should still be used in moderation.

2. HERE ARE FOODS YOU WANT TO AVOID:

Processed and junk food – These aren’t foods at all; and are designed to be addictive, plus the quantity becomes difficult to control.
Refined sugar – Increases hunger and leads to eating empty calories.
Refined flour – Refined products are high in calories, and low in nutrients.
Sweetened beverages –As we shared last month on how to easily lose 30 pounds, a lot of people do not account for the calories in their beverages before consuming them.
Trans and hydrogenated fats – These fats produce inflammation and are only found in foods empty of any real nutrients.

If you find any of these frequently in your diet, you want to revive your diet with the real, nature present, life enhancing foods like those previously listed above. Think of food as medicine.

3. MOVEMENT IS MEDICINE TOO, AND SO IS LAUGHTER!
You may already know the extreme importance of being physically active. Your body was designed to move and it degenerates otherwise. But it’s also important to begin with the right type of workout for the current state of your health. For example, there are several good exercise regimens, but it could be counteractive for someone with Adrenal fatigue to do a high intensity workout, without initial protocols.
All things being equal the best workout regimen is one that includes a range of resistance training (body weight or weights), compound cardio intervals, walking, and stretching.

Barre, Pilates and similar forms of movement have been shown to improve health, weight loss, moods and appearance.
When done with focus and intensity, these workouts benefit:
Memory – Journal of Physical Activity and Health
Deeper muscle activation
Reduce stress and anxiety
Improved Posture and Spinal Health
Better balance
Improved flexibility
Increased muscle tone and firming of the body

How about that for a great class?

So get into a routine that you’ll enjoy, or invest in accountability that’s a good fit for you. As you get involved, give yourself real time. Crash dieting or forgetting to take into consideration present limitations while going after fitness goals can discourage you in the process. Also keep in mind that there is so much working for you even when you face limitations. Keep your mind on the possibilities and what you are already accomplishing. Get yourself in an environment charged with inspiration, encouragement and joy, helping you develop an attitude that will help you focus and become what you focus on.

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

Filled with wholesome ingredients, there’s no need to go through summer at the barre without a nutrient rich, superfood-filled Berry Crisp treat. You can show up for your workouts to burn off this guiltless dessert!

Your body wants real food. Real, nature-given food that it can work with, break down and burn fat with. You’ll find the ingredients in this dessert recipe from our fitness community to be anti-oxidant, and Omega-3 rich, with immune boosting and fat-burning qualities just to name a few. Of course, eat what your body needs and don’t over-indulge.

Here’s what you need for 10 servings:

  • 3 cups fresh berries
  • 1 omega-3 egg
  • 1 1/2 cups blanched almond meal
  • 2 Tablespoons coconut oil, melted
  • 2 Tablespoons ground cinnamon
  • 1 teaspoon ground nutmeg
  • 1 Tablespoon agave nectar OR 1/4 cup coconut crystals

Preparation.

  1. Preheat oven to 350 degrees F. Lightly grease a pie pan or 8″x8″ glass pan with coconut oil.
  2. Pour the berries into prepared pan.
  3. In a small bowl combine the egg, almond meal, coconut oil, cinnamon, nutmeg and agave nectar (or coconut crystals).
  4. Crumble the almond flour mixture by hand evenly over the berries.
  5. Bake for 35 minutes.

* Top with some plain Greek yogurt mixed with coconut crystals.

Nutritional Analysis: One serving equals:  164 calories, 11g fat, 13mg sodium, 11g carbohydrate, 3g fiber, and 5g protein.

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

Here’s a tip from beyond the barre – do you want to effortlessly lose 30 unwanted pounds in one year? And not only lose fat but reduce inflammation? Here’s one hidden way:
A lot of people drink an average of 2 regular soft drinks a day, which is about 300 calories! And when you add these extra 300 calories up over a year, they result in more than 30 pounds of weight gain!

As we often say in our nutrition consultations, pertaining to your lifestyle and health plan – your goal is optimization, benefits and results. Go for foods that work for you and help your body heal itself. Don’t just eat foods that only fill your tummy or sweeten your tooth. Unfortunately, the conventional soft drink is not just a neutral tummy filler. Refined sugars are a common culprit for fat-gain and inflammation. So it’s really not beneficial or optimal to our health goals.

I remember when I drank quite a bit of Soda, although not quite twice a day –  I still got rid of 15 pounds and my body settled in it’s new found weight and body fat composition. I didn’t have to fight to keep the weight off because I was no longer drinking back double the calories after physical activity.

So you might be on track and you don’t indulge in Soda very much or at all, and that is fabulous. You are on the right track. And to continue on that track, you might look at other places where you may be drinking your calories. What goes in your coffee, for instance, or do you drink too much juice or alcohol?

Check out or website or contact us for tips and alternatives on what you drink and eat.

Make a decision on these, and you’ll be saying goodbye to unwanted pounds in no time! Nutrition made pretty simple, huh?

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

As a follow up on our delightful conversations during the Passion Barre Freezer Teaser Meal workshop, here is a sneak preview of our “Eat This, Not That” list below. If you missed the last workshop, we’ll do it again soon!
We had a remarkably fabulous time, and the feedback on the 5 deliciously healthy meals are RAVING!

Passion Barre Eat This, Not that suggestion list

‘Notice there is so much that you CAN eat?
And these are just a few suggestions per item!
In addition to a reasonably balanced diet, the benefits of eating real, quality food closest to what nature intended far outweighs the perceived inconvenience in our modern times or the inconveniences of common issues like obesity, fatigue or inflammation.
The other good news is that our communities are looking for these real solutions so they’re becoming more accessible, and affordable.
Contact us at Passion Barre for shopping tips, lists, recipes, and even more “Eat This” options.If you’d like a fully guided nutrition and fitness plan, including supporting your goals while reducing possible challenges like hormone imbalances, nutrition deficiencies and leaky gut syndrome – contact us here or call 909.276.5442.

P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you. Freedom and the sweet after burn has been spreading like a wildfire since we introduced Rancho Cucamonga to the barre! Your first trial class is only $15, or you have the option to try 3 Classes for $30 – and we’ll be donating a portion of that to our partners who rescue women and children from human trafficking, so click here to reserve.

In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre.

 

The Love Your Body, Bring a Buddy Valentine’s day Barre class was packed and a lot of fun! And the yummy part was getting to share my daily Kefir cravings with the tribe. I’ve been meaning to share this for quite a while, so, the class was a great opportunity, and as it turns out, I already had quite a few hooked on the habit, running off to the store on the same day to get some!

SO WHAT IS IT?

On a daily basis for a snack or part of a late breakfast, I have to have my:
Peach or Vanilla flavored (yes) Kefir with
Coconut flakes,
Nuts and seeds like Chia with
Strawberries (optional).

I pour the Kefir into a cup, add a couple of scoops of the other items (I like it packed); and that’s it. It’s also a great dessert!

Note, I also have to have raw Apple Cider Vinegar and Coconut oil everyday!

IS IT GOOD?

Oh, yes, healthy, with life-enhancing-and-barre-body-benefits-good!

With different variations all over the world, and similar to the Amasai from Beyond Organic that I’ve been raving about,  “Kefir is a cultured, enzyme-rich food filled with friendly micro-organisms that help balance your “inner ecosystem,” according to www.kefir.net. “More nutritious and therapeutic than yogurt, it supplies complete protein, essential minerals, and valuable B vitamins.”

High in Omega-3 Fatty acids (5 grams in 2 tablespoons) and quite a handy source of fiber, and protein with Calcium and Magnesium – Chia seeds are top of my list, considering how tiny and fun they are.

We’ve gone over the amazing superfood benefits of Coconut Oil on some of our Social Media, but here’s a good summary on the benefits of Coconut as a whole from Dr. Axe, and 8 Medically Based Reasons You Should Be Consuming Coconut Every Day.
Here’s also a link to 20 Unique Apple Cider Vinegar Uses and Benefits.
I tell you what, I should get paid for all these food referrals, right? Haha. But I’m not. I just really like them, so naturally… 🙂

WHERE TO GET IT

I’ve personally been enjoying the Lifeway Kefir found in quite a few of our grocery stores here (I get ’em at Ralph’s and Red Tomato in Rancho Cucamonga. Same with the Chia seeds. I’ve been picking up the Coconut Flakes (organic unsweetened or sweetened) at Target next door. The cute bottle in the picture was from Ross, haha!

Update, August 2015: It may be just as easy to get all of these online. I’ve compiled my daily favorites in a market shopping list here.

 


P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you in class. The sweet after burn has been spreading like a wildfire since we brought the barre to Rancho Cucamonga! Your first trial class is only $10 this February, our anniversary month – and we’ll be donating that to our partners, so click here to reserve

In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre

I shared this before during a Barre workout that self-control is not just a matter of restraining oneself from negative things. But propelling oneself to do the positive things (what one can and should do). If we focus too much or without strategy on the object of negative restraint, we strengthen it. Why? Because what we focus on grows. So I happened to catch a broadcast of Joyce Meyer’s focusing on the topic of fitness and wellness, and was re-inspired by the concept of freedom. Freedom to make choices, and the ability to remain the chooser. “I can do anything I want, but I won’t be a slave to anything.”

So there you have it. Sometimes during your journey through life and health, it may seem like all you have left are restrictions. Enough already with the don’t touch, don’t look and don’t taste, right?! So let’s shift our focus a bit here. Of course, you can choose to have a cookie – it’s really up to you – let’s not make a fuss over the needed pleasures of life (now the issue of the food process and quality is for another day. Today we’re dealing with excess and quantity).

But what happens when you actually believe you can’t help it, or you can’t eat just one?

Time to Think Again. Decide what kind of results you want, then respect your potential (you do have it in you) and remind yourself that your freedom was not created to lead you into bondage. Stand your ground.

P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you in class. The sweet after burn has been spreading like a wildfire since we brought the barre to Rancho Cucamonga! Click here to reserve your trial class.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 🙂

At some point ladies, we just have to get mad. Get mad that a wonderfully created, intricate, powerful being such as you is being controlled by a bag of chips (or whatever your “thing” is)!

Have you noticed that healthy eating does not control you with cravings? Oh but what about this cycle of the things that are not the best; but feel and taste too good; lure you into excess and then become your slave master!

However the things that help you live life well are usually steady, good and faithful, respecting your right to know when you’re hungry and choose what to eat.

So, time for renewed thoughts and action:

There’s is a reason war is loud – just the mere battle cry is enough to intimidate your opponent.

Pretend like you’re in a Disney movie if you want, but it’s time turn around, get loud, set your face and tell that thing: “you are presently an enemy to my fitness and wellness goals and you’re not the boss of me! I’m the one created to rule, not you! I might eat a healthier version of you every once in a while when I decide it’s okay to do so, but not today!!! I’m going to drink a glass of water instead!”

And walk away.

 

P.S. If it’s been too long or you haven’t had a chance to try our Passion Barre classes yet, we’d love to host you in class. The sweet after burn has been spreading like a wildfire since we brought the barre to Rancho Cucamonga! Click here to reserve your trial class.
In Southern California, we serve Rancho Cucamonga, Upland, Fontana, Ontario, Claremont, Montclair, Corona, Eastvale, Mira Loma, Riverside, Pomona and other surrounding cities. See you at the Barre 🙂