Saturday, October 6, 2012

My Pumpkin Cravings are out of control! This is an amazing option:)

Now that we are hitting Fall my body naturally craves Pumpkin. I dream of the pumpkin spice latte from Starbucks and my Mamaw's homemade pumpkin pie. Although it is ok to indulge every now and then I wanted to find a healthy option to help me through my Pumpkin cravings. Try this great option to keep you on track this month. I think they are great. The recipe is from Jamie Eason who has a lot of amazing recipes:)

 

Pumpkin Protein Bars Recipe


Pumpkin Protein Bars

Nutrition Facts:


Nutrition (without walnuts): 1 square = 47 calories, .7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Ingredients:



Directions:


  1. Preheat the oven to 350.
  2. Spray a 9 X 13 Pyrex dish with non-stick spray.
  3. Combine first 11 ingredients and mix well.
  4. Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.
  5. Makes 24 squares.

Wednesday, October 3, 2012

Have a Jump Start Meal before your Cyclelates workout


Have a 150-calories jump-start meal an hour or two before your workout.



Ever force yourself through a workout, even though you were starving, simply because you thought you would tap into those fat stores faster? Next time, eat up. The latest research in the International Journal of Sports Nutrition and Exercise Metabolism found that exercisers who ate breakfast before the treadmill had a significantly higher fat-burning rate for as long as 24 hours compared with those who ate post workout, even though both groups consumed the same number of calories during the day. Plus, a recent report in the Strength and Conditioning Journal concluded that when you start off with a grumbly tummy, there's no fat burn advantage: You won't be able to go as intensely or burn as many calories, and you'll also lose more muscle. Preworkout, nosh on these easy eats: a banana and a 1/2 cup of plain low-fat yogurt, or a whole-wheat English muffin with a half tablespoon of peanut or almond butter.



Shaffer, Alyssa. "The New Rules of Fitness." Fitness October 2012: 91.

Monday, July 2, 2012

Work your Multifidus! Get to Pilates Class


The MULTIFIDUS muscles take pressure off the vertebral discs so the body's weight can be distributed along the spine. This muscle group keeps the spine straight & contributes to the stability of the spine. These muscles are recruited in most actions of daily living, including bending backward, sideways & even turning to the side. Studies show the multifidus muscles are activated before any action is carried out to protect the spine from injury. When a person carries an item, before moving the arm, the mutifidus muscles starts contracting prior to the actual movement of the body. The arm prepares the spine for movement to prevent it from harm. Pilates is well known to exercises the multifidus.
By: Drew Michael, Pilates instructor at Cyclelates

Tuesday, June 26, 2012

Free Parking Options Near Cyclelates - We provide 60 min Validation at Bed, Bath, & Beyond Garage

Hey guys!

A lot of clients have been asking so I hope this repost helps:) We provide 60 minute parking in the garage but if you are taking back to back classes and don't want to move your car, these options are for you!

So I scouted the streets today with Rico Sauve (Leader of all chihuahuas and owner of Spinlates) and we uncovered the following parking locations as alternates for those staying longer than one hour. All spots are no more that 2 blocks away from the studio:) Hope this helps!

2 Hour Parking -8am-6pm except Sunday Leland Way between Vine St/El Centro St (10am-1pm Monday Street Cleaning) TIP: No meters the closer you get to El Centro.

Free Street Parking - Delongpre Ave/Vine. Left side "Street cleaning 10am-1pm on Tuesday". Right Side" Street cleaning 10am-1pm on Monday".


2 Hour Parking with validation - Fedex/Kinkos and K&L Wine Store. Large lot. Make some copies or grab a bottle of wine after class. Validation is a stamp located at the desk inside each location.

Sunday, June 10, 2012

Cyclelates - Why we do both to accelerate weight loss


Your body is composed of slow twitch and fast twitch cells. Aerobic activity (walking, less intense cardio. activates slow twitch cells while anaerobic activity (weight training, Pilate's, and cycling) activate fast twitch cells. If you exercise only aerobically you are not developing all of your muscle cells. Adding weight training in the form of Pilate's develops fast twitch muscle cells increasing your metabolism and helping you lose more weight.

Between the ages of 30-70 your fat free muscle mass declines about 40%. Muscle loss is thought to be the single most important reason you store more fat when you age. The loss of muscle and resulting metabolic slow down makes you gain fat. Remember each pound of muscle burns around 50 calories a day.

Monday, April 23, 2012

Fix your Cardio Workout

STATIONARY BIKE

Your Form
The mistake: The seat is too low or too high. A low seat fatigues the legs and stresses knees. Set it too high and your hips rock from side to side, which is inefficient.
The fix: Adjust the seat, people! Sit on the seat and place your heel in the middle of the pedal, where the ball of your foot would normally go. You want your leg fully extended, at the lowest point of the pedal rotation. By moving your foot to the correct position on the pedal, you'll have the right amount of bend.

Your Workout
The mistake: Cruising instead of charging.
The fix: Vary the intensity, with 2 to 3 minutes of high-cadence pedaling and a 3-minute recovery, then repeat for 15 minutes. Stand occasionally, which will add another dimension to your workout. Standing requires more muscle not only to push the pedals, but also to support and balance your body. Get to class and we will not allow you to make these mistakes:)


Source: Women's Health Magazine

Sunday, April 8, 2012

Celebs Who do Pilates: Miley Cyrus

Miley Cyrus has been spotted leaving a Pilates studio 3 times a week. The perfect recipe to her toned body. Get to class to achieve her look:) Book classes today!

https://clients.mindbodyonline.com/ASP/home.asp?studioid=16332

Tuesday, April 3, 2012

Tone your Inner Thighs through Pilates


Here are a few exercises you can do to tone your inner thighs:

o First, use the Pilates ring and place it in between your inner thighs while you're lying on the ground, knees bent.

o Tightly squeeze your legs together, pulsing the ring. Continue for 20 counts with your low abs engaged.

o Repeat this exercise with a small fitness ball. Then continue to do ab exercises, such as crunches, while squeezing the ball.

Tuesday, March 27, 2012

Go Greek!


Need a diet jump start? Recent British studies how that eating Greek yogurt helps dieters shed 12 pounds in three to four months. With toppings of almonds and blueberries, the yogurt is a great source of protein, the almonds are low on the glycemic index (they prevent blood sugar from spiking) and blueberries are a great source of heart-healthy antioxidants, They are a good carb to boot, providing plenty of energy!

Tuesday, February 21, 2012

Inflammation and Its Affects on Aging

Inflammation and Its Affects on Aging

by Lorna Sophocleous

My clients hungrily seek advice on how they can delay the aging process, or more optimistically, “age gracefully.” While trying endless “fountain of youth” products brings discouragement, it also opens up many possibilities and allows for a far more receptive approach to the lifestyle changes that are proven to decrease the risk of disease and inflammation. This can lead to a more vibrant and active life. My clients are extremely happy to learn that the assumption that with age comes disease is actually untrue. In fact, the reverse can be true.

Chronic disease actually accelerates the aging process—and the underlying cause of most disease is inflammation. This is relatively new and exciting information, as it gives you the opportunity to be in the driver’s seat in regards to your health. Cancer, diabetes, arthritis and other diseases don’t have to “just happen” due to age. This new phenomenon is known as “inflammaging.”

While modern medicine traditionally treats the symptoms with medications that can only temporarily relieve joint pain or lower cholesterol, preventative medicine focuses on identifying the root cause of the problem. Reducing the inflammation in the body can ward off debilitating diseases like arthritis, which is inflammation of the joints, or heart disease, which is inflammation of the arteries. Dr. Tanya Edwards, Director of the Center for Integrative Medicine, writes that inflammation is now recognized as the “underlying basis of a significant number of diseases.” Although inflammation has long been linked to allergic diseases like asthma, arthritis and Crohn’s disease, Edwards points out that Alzheimer’s disease, cancer, cardiovascular disease, diabetes, high blood pressure, high cholesterol levels and even Parkinson’s disease may all be related to chronic inflammation in the body. Digestive disorders, stress, severe unexplained fatigue, and headaches all have their roots in inflammation.

WHAT IS INFLAMMATION?
We recognize it on the surface as swelling, local redness, and pain. But inflammation also helps the body to heal by bringing nourishment to the affected area and stimulating immune activity. The problem arises when the inflammation persists. Researchers believe than an overactive immune system floods the body with defense cells and hormones that can damage the tissues. Dietary and environmental toxins may build up in the body and activate the immune system, also keeping it highly reactive. On the bright side, addressing the issue of toxins in our body can alleviate multiple symptoms and allow you to feel well quickly and permanently. This involves making small lifestyle changes, which include eating foods that are anti-inflammatory.

FOODS TO AVOID THAT PROMOTE INFLAMMATION
• Processed foods: We live in an industrialized society where many foods are mass produced and highly processed, which means they lack the nutrients that the foods had in their natural form. The nutrients to sustain good health, and avoid inflammation that will ultimately lead to premature aging and disease are missing. Simply put, “If it’s made in a plant, don’t eat it, if it is a plant, eat it!” Processed foods are toxic; this is compounded by the growth hormones given to animals and the pesticides sprayed on our fruits and vegetables. No wonder we are inflamed!
• Sugar: Sugar is also toxic, especially in large doses. It creates a gooey, sticky mess inside the body and clogs up hormone receptors. Over time, excess sugar in the body links up with proteins, causing tissue to harden. This can lead to arthritis and even contribute to premature wrinkling. Sugar can make you look and feel old. It gives you brain fog; your pancreas releases insulin to stabilize your sugar. The adrenals are overtaxed, which can cause insulin resistance or better known as Metabolic Syndrome, leading to Diabetes II.
• Certain oils: Olive oil does not have a high smoke point and is unstable under high heat, which causes inflammation. You also lose its health benefits. When cooking, it is best to use coconut oil, ghee, peanut oil, and toasted sesame oil. Be mindful that a majority of prepared foods, including restaurant food, uses canola, soy, corn, safflower, and vegetable oil, which are all highly processed oils and toxic. Fried foods in these oils create inflammation.

TIPS FOR AN ANTI-INFLAMMATORY LIFE, NATURALLY
• Avoid sugar. Eat things that have natural sugar in moderation. Sweeten things naturally with honey, molasses, Stevia, and date or coconut sugar.
• Avoid fried foods, refined carbohydrates and foods cooked in high temperatures.
• Use olive oil, hemp seed oil, sesame oil on salads and things without cooking them.
• Eat avocados, nuts and seeds for healthy fats.
• Omega 3’s are a must! Supplement from a high quality brand and eat wild salmon, sardines, which will also give you Vitamin D. Vitamin D should also be supplemented.
• If you smoke, quit now! It’s highly inflammatory.
• Eat organic fruits and vegetables.
• Maintain a healthy digestive system by incorporating fermented foods, such as sauerkraut, yogurt, kefir, kimchi.
• Drink plenty of filtered water
• Get plenty of exercise.

Healthy living is fun! You can empower yourself by treating food as a powerful “drug” and controlling what you consume. This will be conducive to a healing, glowing body inside and out. We all want to live healthy lives and avoid being on medication and going to the doctor. It absolutely can be done. Follow these guidelines, a step at a time. Your life will reflect back on your efforts in the way of increased energy and improved focus, mood and immune system. You will have a positive impact on your family, friends, and whoever you come in contact with. You are well worth the effort!

Source: Peak Pilates News

Wednesday, February 15, 2012

New Class Alert!!! Model Body with Rich Hill on Friday at 6:30pm

If you haven't been to a model body class, this is your chance to pump up before you enjoy your weekend! Developed by David Kimmerle, Model Body combines basic Weider principals on the Pilates reformer. Model Body will target core muscle groups each class giving you more muscle definition and get you closer to that model body we all dream of:) The new Friday night class will be lead by our newest addition Rich Hill. Rich just happens to be a fitness model as well and knows what it takes to push your current sexy body to the next level. Come check it out at 6:30pm and don't miss the Cycle Remix class right after!

Thursday, January 19, 2012

Meet Richard Hill and Come Train with Him!

Rich grew up in Longview, TX. The youngest of 3 boys, Rich was born into an active and athletic family. Rich went on to letter in high school football, basketball, baseball, and track. Following high school, Rich graduated from Baylor University majoring in business (with degrees in finance, real estate, and entrepreneurship). All throughout college, Rich worked with the Baylor Fitness Department where he first found his love of helping others achieve their health and fitness goals. After graduating he worked in the commercial real estate industry for 2 years, and then decided to follow his first love and devote all of his time to helping others reach their health, fitness and life goals. Rich transitioned to the west coast to pursue his passion of fitness, personal training and nutritional planning. Rich will join the Cyclelates team as a personal trainer and cycle coach. Rich is expanding his skills by studying Adrian Rameriz's new pilates inspired method ReformRX! Give a nice warm welcome to Rich and check out his new cycle class Friday night at 7:30pm!

Rich is also an amazing running coach and has trained several for marathons. We are considering starting a running group to Runyon Canyon. Email info@myspinlates.com if you are interested.


Running Resume:

Finisher of numerous 5K, 10K and half marathons

Austin Marathon 2010

Dallas White Rock Marathon 2010

Austin Marathon 2011

Dallas Big D Marathon 2011

Houston Marathon 2011

Fort Worth Cowtown Ultra Marathon 2011

Hollywood Trend Alert: Learn how to massage your baby at Cyclelates!

Everybody loves a massage of some sort, and when it comes to Massage there are so many different modules we loose count but one thing is for certain, there is something out there for everyone, Shiatsu, Swedish, Hot Stone the list goes on, there is even something out there for babies.Thats right Infant Massage - a combination of techniques that when learned properly can not only soothe tension in your childs body, it can help with many ailments.
Encouragement of healthy weight gain, increased development of brain growth, stimulation of body systems and aiding
digestion are just a few benefits from Infant Massage and best yet, its also beneficial for you.
Parents giving the massage will feel more relaxed and gain more confidence with handling there children.
Often we get so busy in our lives we feel guilty over not spending enough time with our children, incorporating Infant Massage
into your daily routine is a perfect way to ease that guilt and spend some quality one on one time with your child, by doing so
we are going to decrease the stress levels in both ourselves and our children.
So how do we learn these amazing techniques?
Lessons are now available through the Cyclelates studio in Hollywood, through a series of classes we are able to learn
a series of techniques and will have you confidently on your way to massaging your child, introductory classes are available
for those who are curious to learn the basics, these are a fun great way to meet new parents and arrange future play dates
for your children.
It is the one time of day where babies rule Cyclelates and have fun showing us all who is boss.
Remember this class isnt only for the lovely Los Angeles Mothers, Dads, Grandparents and caregivers all are welcome to attend.
Come on in and say hello, make some friends and have some fun best of all, learn a new skill to strengthen that bond you have with
your child, remember this is a skill you can use with them for a life time.

For more information go to www.myspinlates.com/Workshops or contact jclee101@hotmail.com
Cyclelates: 1555 Vine St #110, LA, CA 90028. 60 Min Parking Validation Provided!

Friday, January 13, 2012

Hollywood Airbrush Tan - The Color all the celebs use!

The FLAWLESS South Seas color was used on the sets of Mission Impossible IV - GHOST PROTOCOL with Tom Cruise and TOUCH starring Kiefer Sutherland!
Book your spray tan today! $30 for full body or $75 for a pack of 3. Visit www.cyclelates.com for more information. We are located at Sunset and Vine right beside Bed, Bath, and Beyond, 1555 Vine St #110, LA, CA 90028. 60 minute parking validation provided!

Wednesday, January 11, 2012

A Tip on Resolutions by Devon Sasser - Lite Lessons #6

Devon will be documenting her experience as she goes through our body transformation package! Stay tuned for her results and story! Go Devon!!! This is her sixth "Lite Lesson"

Welcome back everyone. I hope everyone had a great holiday season and are in for a better 2012. It’s a new year, a clean slate, another opportunity to accomplish overlooked goals from 2011.

By now millions of people have made New Year’s resolutions, including myself. And I bet some people have already broken those resolutions. Again, I’m included. The problem with resolutions is that we try to make them in one grand swoop.

For example, one of your resolutions might be to stop smoking. By declaring, “I will quit smoking by the end of this year” involves a daunting task, which may seem impossible to even start. Already, this resolution has set you up for disappointments.

Yes, some people are “all or nothing” types, but the majority of us probably need some type of incentive, based steps to get us there. Therefore, instead of, “I will quit smoking by the end of this year”; state “I will cut down from 2 packs a day to one pack for an entire week”. Now the affirmation doesn’t seem so overwhelming. Focus on completing that first week. Once accomplished, pat yourself on the back, and adjust the “resolution” to go a step further. If you slip up, don’t beat yourself up; remember you can start over at any time.

I remember when I first started seeing a therapist for my depression, I felt so hopeless about my life. I had all of these “things” I wanted fixed, in order to be happy again. There were so many I literally could not concentrate or fathom the idea of making any of these changes.

The bottom line was that I just wanted to feel better. So before I left my therapist’s office, she made me decide on one small change that would make me feel better that week. I chose to drink 8 glasses of water a day.

Seems a little ridiculous, I know. Water would not magically give me a new job or a date with a guy, but it would keep me from feeling so sluggish, rid my headaches, and hopefully make me feel a little better. Once, I achieved this menial step I had the confidence to make another small change forward.

So grab those New Year’s resolution lists, and see if you can break them down into smaller steps. If one of those resolutions is to go to the gym, first start by packing your gym clothes the night before. Next, actually drive to the gym after work. You might find that once you park, you will want to go in. And besides, Cyclelates validates parking for one hour!