Oh my goodness – there is “healthy eating” nutrition and diet information everywhere!

And each expert and association tries to lead you in their direction because they know best and their advice is going to help you.  Right?

Well, possibly…

Everyone has heard (and maybe lived through) the intense focus on how much you eat. This has gotten way too much attention because while this does affect your weight and energy level, it’s certainly not the “holy grail” of health.

Let’s focus a bit more on the often overlooked (and proven) benefits of what you eat and drink and how you eat and drink it.

 

What you eat and drink

Calories, Schmalories! – as I once heard someone say. The “calories in, calories out” philosophy (i.e. how much you eat) is being drowned out with research on other factors that may be just as important. Don’t get me wrong limiting calories, carbs or fat can certainly help you lose weight but that’s simply not the only factor for long-term weight loss and maximum energy for everyone.

When the intense focus on how much we ate didn’t work in the long-run it wasn’t really a surprise. We kinda knew that already, didn’t we?

You can certainly still continue to count your calories, carbs, and fat but don’t forget to also pay attention to what you eat.

Ideally, you need a varied diet full of minimally-processed foods (i.e. fewer “packaged” “ready-to-eat” foods).  This simple concept is paramount for weight loss, energy, and overall health and wellness. I call it the Real Food Revolution!

This is what you should aim for every day:

A colorful array of fruits and veggies at almost every meal and snack. You need the fiber, antioxidants, vitamins, and minerals.

Enough protein. Making sure you get all of those essential amino acids (bonus: eating protein can increase your metabolism).

Healthy fats and oils (never “hydrogenated” ones). There is a reason some fatty acids are called “essential” – you need them as building blocks for your hormones and brain as well as to be able to absorb essential fat-soluble vitamins from your uber-healthy salads. Use extra virgin olive oil and coconut oil, eat your organic egg yolks, and get grass-fed meats when possible. You don’t need to overdo it here.  Just make sure you’re getting some high-quality fats.

 

How you eat and drink

Also pay attention to how you eat and drink.

Studies are definitely showing that this has more of an impact than we previously thought.

Are you rushed, not properly chewing your food, and possibly suffering from gastrointestinal issues? Do you drink your food?

When it comes to how you eat let’s first look at “mindful eating”.

Mindful eating means to take smaller bites, eat slowly, chew thoroughly, and savour every bite. Notice and appreciate the smell, taste and texture. Breathe.

This gives your digestive system the hint to prepare for digestion and to secrete necessary enzymes.

This can also help with weight loss because eating slower often means eating less. Did you know that it takes about 20 minutes for your brain to know that your stomach is full?

Thought so!

We also know that more thoroughly chewed food is easier to digest and it makes it easier to absorb all of those essential nutrients.

And don’t forget about drinking your food.

Yes, smoothies can be healthy and a fabulously easy and tasty way to get in some fruits and veggies (hello leafy greens!) but drinking too much food can contribute to a weight problem and feelings of sluggishness.

Don’t get me wrong a green smoothie can make an amazingly nutrient-dense meal and is way better than stopping for convenient junk food – just consider a large smoothie to be a full meal not a snack.  And don’t gulp it down too fast.

If your smoothies don’t fill you up like a full meal does try adding in a spoon of fiber like ground flax or chia seeds.

 

Summary:

Consider not only how much you eat but also what and how you eat it.

Picture of Passion Barre Peachy Green Chia Smoothie Recipe

RECIPE (Smoothie meal):


Peachy Green Chia Smoothie
Serves 1

A Handful of Spinach
1 Tablespoon, Chia Seeds
1 Banana
1 Chopped Peach
1 Cup, Unsweetened Almond Milk

Add ingredients to a blender in the order listed (you want your greens on the bottom by the blade so they blend better and have the chia on the bottom to absorb some liquid before you blend).

Wait a couple of minutes for the chia seeds to start soaking up the almond milk (preferably, pre-soak them for 30 minutes or more beforehand)

Blend, Serve and Enjoy!


Tip: Smoothies are the ultimate recipe for substitutions. Try swapping different greens, fruit or seeds to match your preference.

Bonus: Chia seeds not only have fiber and essential omega-3 fatty acids but they  contain all of the essential amino acids from protein.

So again, consider not only how much you eat but also what and how you eat it. Can you relate? Did you try the recipe or replace some ingredients? Let me know in your comment below!

References:

http://summertomato.com/wisdom-wednesday-salad-dressing-is-your-friend
https://authoritynutrition.com/20-reasons-you-are-not-losing-weight/ 
http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal
http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2
Image By Marco Verch [CC BY 2.0 (http://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

 


B.T.Dubs. If 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. We’ll donate 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 😉

https://www.youtube.com/watch?v=i0Vm0xeyp9E

Passion Barre Firm Butt Lift workout tip

 

Firm up and get a butt lift with this simple, low impact and deep muscle activating barre-pilates exercise. Enjoy the benefits of a fabulous looking bottom; reduce back pain and increase your core strength with this video and more 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. 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 $33 – 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.

 

Let the Kids Dance and Plié!

Well it finally happened…

One of us had a baby and now we’re bursting with excitement over everything “kids!”

I wish! Actually, that’s not what happened all – that’s just the beautifully clichéd version I like to tell. It keeps it simple. But you know I adore a tale of intriguing complexity, leading to the grand solution! What really happened was the community hounded me! I couldn’t begin to tell you how many calls I would get for kids  dance classes! Okay, although that’s true, that’s not what happened either 🙂

What happened was simply a thrilling rebirth of what’s been in us all along. A fusion of our experiences, past and present, working with kids programs; a love for children and a desire to see things enhanced and happen differently in our community (what better way than to get even busier and more involved?).

What happened was a part of a colorful dream once laid out many years ago, knocked on our door of slumber, reminding us that the time is now!

Introducing…

The Karingah Kids Dance and Plié curriculum!

I mean Kids want Karingah too!
So, help the kids in your life explore, build their creative and global IQ; and keep their joy tank overflowing with the Karingah Kids  [world fusion] Dance and Plié curriculum –
A series of technique classes including Karingah!, Hip Hop, forms from the African and Latin Diaspora, Bollywood, Polynesian, Ballet, Jazz, Modern, Creative Movement, and more!
The curriculum is an inspiring passion and character building experience for your children as they learn, discover and share their gifts in our community, to become leading voices of creativity, strength, compassion and freedom!

We’re starting with Ages 6-12 and launching with a FREE first trial class on Tuesday, October 4, 2016. Sign the kids up for this free event and learn more about the class and the program.

Many want their kids in a positive environment… How about a ridiculously-positively charged environment where they can thrive and you know your principles are being reinforced? 🙂 See your kids radiate and emerge with fun, freedom and rhythm, changing the lives of others, including theirs and yours!

Click to reserve a FREE dance class for a child on Tuesday, Oct 4 at 4:30PM and learn more about the quarterly program!

There’s a bit of a scandal going on now with the research industry that you might find helpful, or that at least will help you understand why I encourage you to eat certain foods that have been considered “taboo” for over a generation now! Keep reading below for more.
But first, this leads me to the subject of health myths. You might have heard quite a bit about salt and how bad it is for your health. However, this common conception is quite inaccurate! What? I know – let me explain:

This misconception is a “half-truth” and only true about conventional Table Salt. And half-truths create a mess! Commercial, table salt – that is, the man-made type (like a lot of man-made foods) isn’t even close in quality to nature-ready salts rich with minerals.

The chemical processing involved with making table salt is not just sodium chloride, but often involves removal of it’s natural mineral; bleaching; and may include Monosodium Glutamate (MSG), anti-caking agents, aluminum and more.

Real mineral-rich salt is super important for our bodies’ health…in fact, it’s a vital electrolyte, and necessary for good muscle contraction. You need it along with Potassium and Magnesium for good fluid exchange, balancing, relaxing and a host of other bodily functions designed to keep you in a state of optimal health 😉

What Salt should you start using that’s supportive to your health then?

1. Pink Himalayan Salt (also known as Pink Gold) is rich with nutrients, and contains over 90 additional trace minerals, whereas conventional table salt processed in a lab contains only two.
2. Celtic Sea Salt helps greatly in alkalizing your body, balancing blood sugar level, and helpful in the improvement of brain function.
These salts also do not taste as “salty” as table salt, so keep that in mind as you transition.

Now, add this lately discovered scandal to your knowledge of health myths:

Sugar Industry Busted for Funding Phony Harvard Science and Shifting the Blame to Fat

I mentioned I would share some insight on this most recently busted myth. I’ll say it again: ONE of the leading causes of obesity and disease is Marketing! Obesity, high cholesterol, heart disease?… America’s been on this “low fat” binge for decades, but we’re getting fatter! Here is some more information from Dr. Axe and the NY Times on the scandal going on right now! The nutrition facts may be of no surprise to some of you, but if you ever felt hesitant or weird for eating more “real fat” (or thought I was crazy), this should help you. 😉  So what do you think?

To wrap things up, “Your mission, should you choose to accept” (haha), is to switch out ALL your table salt at home with Pink Himalayan Salt or Celtic Sea Salt. This Mission IS possible! Then let me know if you’ve learned something new concerning sugar versus fat.
Do you accept? Let me know, comment below and share!

 


P.S. Hey if 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. We’ll donate 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 😉

Your dream guarantee… one thing you must do to win

With this quick video I share one of the things I consider to be a dream guarantee… That is, the one thing you must do to win. Once I started the discussion on Facebook Live, some of the ladies shared their excitement about how this relates to them, and that is worth celebrating! What’s also incredible are those who are slurping up the rewards because of this thing!

So what are you just starting on? Or perhaps you’re just about finishing (then resting and pursuing new horizons, I presume?)
Do join us on Facebook and Instagram and get in on the discussion or simply comment 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. 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. 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 😉

If you haven’t been in for a while and need a jump to restart. Or you’ve been dipping in and out on the barre, meaning to really get your feet soaked ;)- here is a sweet 21 Days Till Summer Transform-ACTion Series I’ll be sharing from around my network to get you ready for the sun!
See below, and here’s to a longer, leaner, stronger you, AND looking great in the heat!

21 Days Till Summer

TRANSFORM-ACTion SERIES

1. Heal & Zap Cellulite with Bone Broth!                                                                                                 

Bone Broth Image from Passion Barre BlogWhat is this thing I’ve been raving about- especially concerning healing our body’s cellular structure? Bone Broth It’s a soup based food traditionally made by simply boiling bones from beef, chicken, fish, etc. in water and adding spices, herbs, vegetables, and acid (such as Apple Cider Vinegar). The broth is then left to boil for about 48 hours!.

Not only easy to make, bone broth is one of the best healing foods around!  Many, however, don’t realize it’s incredible benefits what it does for our bodies.

Now, the soup’s content may not sound yummy to you, but there are real, life and health enhancing reasons you should certainly try it if you haven’t yet. According to Alicia Streger:

  • Broth is a great source of amino acids, needed for collagen production, that rejuvenates our cellular structure, keeping our skin healthy, smooth, firm and reduces wrinkles and cellulite (outward healing starts from the inside)!
  • Gelatin in bone broth helps strengthen hair and nails, speed their growth, and also enhances nutrient absorption.
  • It also contains glucosamine, chondroitin sulphates and other compounds that support our joints.
  • Broth gives support to our immune system by keeping our gut healthy and its amino acids help reduce inflammation.
  • One of the amino acids, glycine, is important for DNA and RNA synthesis and digestive health.
  • Another one, arginine, helps promote healthy kidney function

Bone broth is conventionally used as a soup or a base for soup.  You can try it some other ways though: with stew, gravy, sauce, and with vegetables in it for additional nutrients. You may also dehydrate it to make your own broth powder.

Transform-ACTion: Well this week’s Transform-ACTion is to cook a batch of bone broth and include it on your meals.  If you’re not sure how or don’t want to, that’s alright, since there are now other places you can buy it.  Below are some recipes to get you started:

Beef Bone Broth Recipe

Chicken Bone Broth Recipe

Have you made or tasted broth previously? Are you in on this Transform-ACTion with us? If so, comment or share ways you’ve used bone broth!

 


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.

Stand Up for Your Jeans

So about that thing we can all relate to – fitting into your jeans… or not. Last week, I summoned everyone to a “Stand Up for Your Genes, Every 30 Minutes” Challenge! Okay, okay, so it was “Stand Up for Your JEANS, Every 30 Minutes!” But you know I love a good play on words. And you love that extraordinary feeling even a scale can’t give you – fitting, no – SLIPPING easily into your jeans! No more lying down, heaving your breath hard and umphing to get them on…

Listen, I love the delight on your faces when you tell me about that exhilarating experience. But what really got me on this Every 30 Minutes challenge is what’s been happening to us GENEtically and why too many do not experience the thrill of standing up and easily fitting into their jeans!

Well it’s because we’ve been sitting around, literally, and allowing aging, and spinal deterioration to take over.

 Sitting for too long will reduce circulation; slow metabolism; put a higher amount of pressure on your spine & can cause lower back, hip and other joint pain; impair brain function; increase the risk for developing heart disease and diabetes; and cause muscles to atrophy, weaken the core and posture, encouraging flab too (about those jeans)!

All of these change your genetic response and cause you to age faster, therefore my personal challenge to you OUTSIDE OF BARRE class is to sit for NO LONGER than 30 minutes at a stretch!

Of course you should still GET UP, stretch, trot or walk around a bit every 30 minutes as I challenged you last week, but read below for a series of familiar and simple Barre-Pilates exercises that’ll whip your core into that swanky shape; beat the sitting routine; get you into your JEANS and awaken your powerful GENES:

This week, tribe, I want you to practice some movement homework during one of your breaks! Just for 7 minutes.

Here’s what I want you to do:

1. First, Warm up with 24 grand sautes, arms held in second position, or jumping jacks

2. Practice your Plies on Relevé in a wide leg second position
-Do 8 counts up and down, 8 pulses, and hold for 24 counts.
-Trot it out and rest, breathing deeply, then repeat in two more sets.
-Finish this sequence with an interval quad stretch on each thigh and hold for 16 counts each and breathe deeply.

See an example of Plies on Relevé here.

3. Practice the Baby Plank paying attention to your form- Alignment with all fours on the floor; tailbone tucked, neck is neutral with the spine; and knees floating no higher than 2 inches off the floor.
-Float the knees and Hold for 24 counts, pulse for 8, then finish with tiny rocking back and forth for 8 counts.
-Rest in a Shell Stretch for 16 counts. Repeat two more times and rest in a Swan Stretch

See and example of the Baby Plank here.
You could set the reminder on your phone to help alert you.

Again, I look forward to hearing you’re getting stronger, rebuilding your cellular structure; and that you can slip easily into your jeans!Do you accept this challenge? If you do, put your hand on your heart with one hand, then comment with the other and type: “‘Dami, I accept the challenge.” 🙂 Then take a selfie of you standing up or doing one of these exercises and post on Facebook and Instagram (tag us!) #standupforyourgenes #standupforyourjeans #passionbarre


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 might have heard this before- good, real food based nutrition, plus a reasonable and consistent fitness plan is perhaps the best thing you can do for your hormones and overall health. But you might not have truly internalized this for yourself. Or you just don’t know how it applies to you in a practical way and for your body type and phase in life. With older adults, especially, taking charge in this area will give you a new outlook on life and overall better health- but the sooner, the better. With or without knowing it, a number of women develop hormone imbalances which throw a wrench in the kind of results they see even after committing to a healthy lifestyle and regimen. These can be caused by a number of chemical toxins from stress, food, medication, birth control pills, sugar, pregnancy, etc.

A hormone balancing diet and lifestyle will help improve your health, help control cravings, sugar peaks and lows; encourage better sleep, reduce inflammation and even improve the look and feel of your skin.

Just a side note on those controlling cravings… Regardless of what you’ve heard, they are NOT normal and they could be a sign of hormonal and blood sugar imbalances. When you crave, crave, and crave (you know, sweets, chips, cheese, salt, bread, alcohol or meat) it means that your blood sugar levels have dropped. And then you try to eat the right foods, but your willpower loses often because it’s not a match! Your hormones and physiology must be fed by your thought process to even support your thought process. The best thing your mind can do then is strategize before your feelings, hormones and physiology play out whatever they’ve been fed. Therefore the only way to stop a craving is to prevent it from happening, and this is actually easier to do than you might think. Here is one delicious way:

HORMONE BALANCING SNACKS

You know when they say “eat about 6 meals throughout the day” and you’re thinking “What? I don’t have time for that, it’s too tedious.” If you’re like I was, you’re thinking of every meal as a plate, and if you’re taking advise from a fitness or nutrition coach, you assume they also mean a meal plate you cooked and prepared yourself! So 6 of them in a day just sounds impossible!” Here’s the probability though- You’re probably already doing more than 3 square meals a day through your snacking habits (yes including the late night ones) and it’s time to harness them to your advantage. We often tell you that your snack is a meal, so I’ll say it again. Your snack counts as a meal.

I for one lived life mostly as an intermittent faster (a huge meal in one sitting a couple of times a day during my most active hours, followed by a longer period of not eating). It wasn’t a targeted “diet,” it was just the way I had learned to eat. My metabolism is great, I built muscle and burned through calories pretty well, and you know what, it worked for me, it worked for my body type, I barely snacked, and I had energy. I preferred proteins and meats to sweets and I joked that I ate like a man… Until my hormones shifted… for good reason 😉 And then I really learnt why Intermittent Fasting is not usually recommended for women for a long period of time when used as a weight loss diet. Because chances are, most women will experience their hormones shifting and this is not a bad thing. Hormones shift through cycles for different purposes. It’s when they get out of whack and aren’t supported that problems arise. So here’s something I stress to my ladies- if you’re struggling with imbalances, or adrenal fatigue, or whatever, you should not go long periods without food; and you must start your day with food (especially a good dose of protein and healthy fat). So while you hope your possibly unruly snacks don’t count against your caloric intake because they’re so small (sorry but they do count… sometimes even more than your healthy meals), use them to your advantage. Turn them into your power tools. Take your 2-3 square meals, factor in a couple of “snacks” inbetween and you’re already at 4-5 meals.

So here’s what I want you to do: plan on having Breakfast, Lunch and Dinner, as usual. Then simply snack in-between. A purposeful small meal, that is. If you’re not that great at getting breakfast going yet, then at least start by treating it like a “snack”. Start with my suggestions below so that you can get that fuel your body. You have to start somewhere.

Studies have shown that snacks are the biggest area where most people have trouble controlling their diet. But if you add purpose to your snack, you can basically snack all day, making all your meals small but packed with nutrition. This will trigger the right signals for your body and boost your energy through the day, plus increase your ability to burn off fat and lose weight properly. To help support your hormone balancing diet we have compiled a few superfood, healing food based yummy snacks that are simple to prepare and keep on hand. Again. this should make it easy for you to balance hormones and enjoy the benefits of your active lifestyle.

Krispy Garlic-flavored Kale Chips

Ingredients:

  • 2-large bundles of kale, washed and dried completely
  • 1/2 -tsp garlic sea salt
  • Grapeseed Oil

Preparation:
Preheat oven to 350. In a bowl tear kale leaves into medium chip-sized pieces. Sprinkle lightly with garlic salt and drizzle Grapeseed Oil evenly on all pieces. Single layer on a cookie sheet. Bake ten to twelve minutes turning once. Krispy kale chips may be kept in an airtight container for up to two days.

Healthy Five-Minute Hummus (perfect for dipping the Kale chips)

Ingredients:

  • 2-TBS sesame seed paste ¼ cup Olive Oil
  • ¼-teaspoon paprika 2-TBS fresh lemon juice
  • Dash of salt 1-fifteen ounce can chickpeas (rinsed)
  • 1-tsp ground cumin 1-clove garlic

Preparation:
Using a food processor, puree all ingredients except the paprika and a small amount of olive oil until smooth. If necessary add water for desired consistency. Transfer to serving container and drizzle the remaining olive oil and sprinkle with paprika.

Chicken Breast Stuffed Tomatoes

Ingredients:

  • 2-medium chicken breasts
  • 1-small red onion
  • 1 1/2 TBS Grapeseed Oil
  • 3-medium vine ripe tomatoes
  • ½-tsp chopped cilantro
  • 1/8 cup walnuts
  • 6-washed spinach leaves,
  • sea salt, pepper, garlic powder

Preparation:
Heat Grapeseed Oil on medium heat. Wash, pat dry and cut chicken breast in small cubes. Season with salt, pepper, and garlic powder to taste. Sauté chicken until completely cooked. While chicken is cooking cut vine ripened tomatoes in half and remove all seeds and core. Finely chop 2 TBS of red onions. Tear each spinach leaf in half and place one in the bottom of each tomato. Divide red onions and sprinkle evenly over spinach leaves. Remove chicken from heat and add cilantro. Divide mixture evenly among tomato cups. Sprinkle walnuts on top.

Other Snacks on The Go

If I don’t even have an extra minute to prepare cool snacks you can still find in my purse (yes, purse) a boiled egg, a piece of fruit, or nuts and seeds. And who can forget my favorite quick snack- Kefir with coconut flakes, chia and blueberries? It’s important to have your real protein (please!), healthy fats (pretty please!) and carbs with you. I burn excess fat and lose weight with this Ketogenic approach than anything else and that means more healthy fats in the diet, ladies! So for ultra-quick treats keep walnuts, almonds, pumpkin seeds, kefir, goat cheese, and coconut milk handy; and alternate with vegetables and munch on some raw cauliflower, celery, etc. With these yummy snacks, staying healthy, balancing hormones and supplying your energy regularly is easy and the benefits are amazing. Really, it can be that simple.

 


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.

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.