THE INCREDIBLE SHRINKING WOMAN: A client who started Pilates training with me in six weeks ago has a problem on her hands – albeit one that many of our Pilates clients tend to have.  After just a few weeks of training two to three times a week, a dress that she had purchased to attend a special event later this month was too large.  Like many Pilates clients, she did not drastically drop weight, but she firmed up from the inside. She dutifully chose another dress, but that dress, too, now no longer fits. She is now on her third or fourth dress, and with the event a few weeks away, she needs to get accustomed to shopping for clothes to fit her shrinking frame.


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Breakfast is the most important meal of the day. I’m sure this doesn’t come as news to most of you, but understanding how breakfast earned this title may help inspire even the most sleep deprived to get up in time so as not to miss it.
After being in a fasted state all night, your metabolism is very slow when you first wake up.  Breakfast, within those first 15 minutes of rising, gets your metabolism back up and gives you a boost of energy to start the day.
Research has found that people that eat a well-balanced breakfast have greater success losing body fat and maintaining it when compared to those who skip breakfast.  Research has also found that people who consume whole grains like oatmeal or Ezekiel bread instead of processed cereals and breads have a lower risk of heart disease.
Also, having a breakfast containing good quality sources of protein, carbohydrates and healthy fats can boost immunity.


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1.) One of the biggest limiting factors preventing people from achieving their goals is “time.” This single limiting factor is often just a minor speed bump that can be easily by passed or run over. Nutrition is 80% of all fitness goals and when you get your nutrition to work for you, you will sleep better, play harder, recover faster, resist illnesses, and feel better.

2.) Eat at least one third of your food raw – There are many valuable and sensitive micronutrients that can be destroyed or rendered inactive if heated or cooked. Juicing vegetables is a great way to get one third of your diet from raw foods but you must set aside time to do this as it takes time. One important note about juicing, once you juice a fruit or vegetable it should be consumed within ten minutes to gain the most amount of benefit from the nutrients.

3.) Prepare your lunch the night before – The morning can be a hectic and stressing time of the day, so why risk being late or any added stress by trying to figure out lunch and prepare it in the morning? It is much easier to eat healthier if you grab a ready-made lunch on your way out the door. This single step will save you time, money, and pounds on the scale.

4.) Eat the most nutritious foods you can -Eat foods that will give you “more bang for your buck.” Choose foods that have the most nutrient density and the least calorie density. Foods like organic vegetables, grass-fed meat, chlorella, fish oil (liquid is better than capsules), and fresh, clean water. Don’t waste time, energy, and money on consuming nutrition-void junk foods or sugary drinks.

5.) Prioritize your health – If you are healthy it is easy to take your body for granted. For those that are sick, they realize just how important their health is. Don’t wait till you’re sick to realize that health is the most important aspect of life. You must protect your body like a valuable possession, not with insurance and lock and key, but by being proactive and focusing on being as healthy and fit as you can every day. This will help to fortify your body with nutrients, prevent disease, and keep you strong.

These 5 steps will help you overcome your limiting factors to take control of your health and live a more nutritious life. Don’t let time get in the way of your health and happiness. Use these 5 steps today and memorize them, your health and body will be glad


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Health Tip

HEALTH TIP: Did you know:

  • Most of us are distracted, preoccupied or forgetful about 75% of the time we should be listening.
  • We listen at 125-250 words per minute, but think at 1000-3000 words per minute.
  • Immediately after we listen to someone, we only recall about 50% of what they said.
  • Long-term, we only remember 20% of what we hear.
  • More than 35 business studies indicate that listening is a top skill needed for success in business.

So, how do you improve your listening skills?

  • Listen to understand, not to respond
  • Be quiet
  • Let them finish their thoughts
  • Maintain eye contact
  • Ask questions to ensure that you understand


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Getting a good night’s sleep (7-8 hours) is crucial for fat loss and recovery. With this in mind, many people have a difficult time falling asleep and staying asleep, despite the best of intentions.  The following foods have been found to help relax the body by relaxing the muscles, and relaxing the mind by calming you down via serotonin and melatonin, your sleep-inducing hormones.  Try having a few of these foods about 2 hours prior to bedtime:

.  Bananas – A combination of serotonin, melatonin, and magnesium (a muscle relaxer) make this fruit one of the best natural sleep aids.

.  Milk (especially warm) – Contains tryptophan (an amino acid) which can have a sedative effect on the body, as well as calcium which helps the body use the tryptophan.  Note: Deep sleep levels are more difficult to achieve with low calcium levels.

.  Almonds – A serving contains both tryptophan and magnesium, and are very good for your heart.

.  Turkey – One of the most popular sources of tryptophan.

.  Flaxseed – Just a couple tablespoons of flaxseed or a teaspoon of flaxseed oil in a protein shake are rich in omega-3 fatty acids (also found in the fish oil capsules, we suggest all our clients take daily) which are a natural mood enhancer and can help relax you if stress has been keeping you awake at night.

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