The Hottest (and most dreaded) Pilates Accessory: The Ring!

Looking for an amazing workout tool that won't break the bank AND give you serious results? Get yourself a Pilates ring. Also known and named by the infamous Joseph Pilates (the one who created the wonderful phenomenon of Pilates) as the "Magic Circle," its known for adding resistance and enhancing most Pilates exercises. Even though the Pilates ring has been around for years and years, it is still one of the most widely used tools in workout facilities and pilates studios nationwide. And for costing around $30 or less, who wouldn't want to get one to tone up their thighs, arms, abs and back?! But don't be fooled--although Pilates rings are simple, they are serious work out tools that just about anyone can use! However, as is the case with any exercise or work out tool, it is possible to injure yourself if you use a Pilates ring in the wrong way, so make sure you advise yourself on the product before using it by yourself! (You don't want to pull something you shouldn't--ouch!) Now you're probably asking yourself, "Why buy the Pilates ring? I'll never use it or even know what to do with it!" Well, that is all about to change--here are some of the most popular questions I get in my studio from clients who want to know the whys, hows, and whats of this mysterious magic circle... QUESTION: "Why use it?" ANSWER: When using the Pilates Ring, it adds resistance to your normal exercise routine that you don't normally experience which results in better and faster results. Everyone wants that, right?!! Its also GREAT for stretching those hard to reach places--such as reaching for your toes, stretching your hamstrings, and lengthening your legs! QUESTION: "Will this take up a lot of space in my place? I have no storage space and my place is tiny and cluttered already!" ANSWER: The ring literally takes up NO SPACE, so don't worry for those who have tiny apartments or big cluttered houses with kids toys everywhere! It can easily be stored on a closet shelf, in a trunk or dresser, on a chair or even behind your couch! (Just remember where you left it!) QUESTION: "How much is it and where can I find one?" ANSWER: It's as cheap as $10 and as expensive as $30 depending on where you buy it and if a website is doing a blowout sale. Check out where they sell the ring online by googling "buy Pilates ring" or "Magic Circle." You can also check local listings of retail stores near you, such as Sports Chalet, Sports Authority, or Big 5. (Here is a picture of Kim Kardashian walking out of a sporting goods store with a new Pilates ring in tow...I wonder if she's workin' on that booty!?) QUESTION: "What do I do with it? I'm confused with the design!" ANSWER: Each design has the same general circular design with two padded grips to make your experience as pleasant as possible. The idea is that your body makes contact with the Pilates ring on these padded areas to decrease discomfort as you work out AND squeeze the ring in different positions! QUESTION: "How often should I use this ring when I first get it?" ANSWER: It's very important that you don't try to overdo it when you first start using a Pilates magic ring since doing so can lead to serious muscle injury. The best thing to do to avoid injury is to start with a low resistance Pilates toning ring and slowly work your way up through higher resistances as you advance. Three days a week of resistance training is necessary to increase strength. Do not wait more than 72 hours between workouts or your muscles will start to atrophy or get weaker. QUESTION: "What are some simple exercises I can do?" Back Presses: Stand up and hold the ring behind your lower back with your arms outstretched. Palms face toward each other. Press the ring together as you pull your shoulders back. Keep your spine and elbows straight. Do 10 presses with a 2-second hold and then 10 quick pulses. Work up to 3 sets. Chest Presses: Hold the ring in front of your chest with your elbows bent and your palms on the handles. Press the ring together with your palms 10 times. Extend your arms straight and do 10 quick pulses. Work up to 3 sets. Side leg Lifts: Lie on your right side with your right forearm on the ground so that your shoulder is propped up off the floor. Place the ring between your ankles with the handles resting on each leg. Press down with your left leg 10 times, holding each press for 2 seconds. Then, do 10 quick pulses. Switch sides to work the right side. Work up to three sets. Squeezing and Bridging with Ring: Lie flat on your back with the ring placed in between your lower thighs (right below the knees) on the padded areas. Slightly squeeze inner thighs together 10 times, holding each press for 2 seconds. Now (keeping the ring in between the legs), tuck and lift hips up toward the ceiling in a low bridge. Hold for 10-15 seconds. Slowly lower back down to the floor, ending with a flat back. Repeat both squeeze and lifting sequence 3 times. Stretching and Assisting in Teaser: Sit high on your sitz bones (your butt bottom) and place both feet into ring on padded area. Slowly lift legs into a straight diagonal line while holding onto the ring with both hands. Keep chest lifted. Hold for 15-30 seconds and release. Repeat 3 times. It's a guarantee that spending a few dollars on a Pilates ring is something that you won't regret later on...now go get one and achieve those tiny inner thighs you only dream about!!

Superfood of the Week: Pineapple

I am completely OBSESSED with pineapple right now! Maybe because its loaded with vitamins and minerals...but I'm leaning toward the more obvious (and relatable) fact: because it tastes like the perfect refreshing treat when I'm craving something to satisfy my sweet tooth!! I tell all my clients that when they're craving something sweet, grab a piece of fruit! The natural sugars are healthy carbohydrates that fuel your system and give you that burst of energy you're looking for (esp. around mid-day when the cravings really start kickin in). Plus, if you're a mom looking to give your kids a healthy afternoon snack, this is a great and healthy choice (verses a chocolate chip cookie!). Besides being fabulous in the taste department, let's go over some essential factoids about the marvelous fruit. There is a reason they are only second to bananas as America's favorite tropical fruit... Pineapple, Ananas comosus, belongs to the Bromeliaceae family, from which one of its most important health-promoting compounds, the enzyme bromelain, was named. The Spanish name for pineapple, pina, and the root of its English name, reflects the fruit's visual similarity to the pinecone. Pineapples are a composite of many flowers whose individual fruitlets fuse together around a central core. Each fruitlet can be identified by an "eye," the rough spiny marking on the pineapple's surface. Pineapples have a wide cylindrical shape, a scaly green, brown or yellow skin and a regal crown of spiny, blue-green leaves and fibrous yellow flesh. The area closer to the base of the fruit has more sugar content and therefore a sweeter taste and more tender texture. Pineapple is low in fat and cholesterol, and its main source of nutrients include manganese, copper, vitamin C, vitamin B1, vitamin B6, calcium, potassium, and dietary fiber. Its benefits can be achieved through eating fresh, canned, or frozen pineapple or by drinking its juice. Obviously, FRESH is the best choice. Second choice would be FROZEN (no difference in caloric value or benefits, but fresh just tastes better. Frozen should be used for smoothies or frozen treats). Canned and pineapple juice usually contains added sugars and therefore ups its caloric value. Pineapples are rich in manganese, a trace mineral that is needed for your body to build bone and connective tissues. Just one cup of pineapple provides 73% of the daily recommended amount of manganese! The benefits of pineapple can effect the growth of bones in young people and the strengthening of bones in older people. While many people often take extra vitamin C or drink extra orange juice when they have a cold, few consider eating pineapple. The benefits of pineapple when you have a cold or cough are the same as the benefits of orange juice, but there is an additional benefit of pineapple--Bromelain--which is found in pineapples, has been found to help suppress coughs and loosen mucus. Look for pineapples that are heavy for their size. While larger pineapples will have a greater proportion of edible flesh, there is usually no difference in quality between a small and large size pineapple. Pineapples should be free of soft spots, bruises and darkened "eyes," all of which may indicate that the pineapple is past its prime. Pineapple stops ripening as soon as it is picked, so choose fruit with a fragrant sweet smell at the stem end. Avoid pineapple that smells musty, sour or fermented. Pineapple can be left at room temperature for one or two days before serving. While this process will not make the fruit any sweeter, it will help it to become softer and more juicy. Cut fruit, if chilled, retains many of its nutrients for at least 6 days. Now that you know some fun info, let's put some pineapple in our diets! Here are a few easy and fun ways to use the flavorful fruit in the kitchen. :) Combine diced pineapple with chopped shrimp, grated ginger, sesame seeds and a little olive oil. Season to taste and serve this with baked tortilla chips for a delicious and refreshing dip! Mix diced pineapple and chili peppers for an easy to prepare salsa that's an exceptional complement to fish such as halibut, tuna and salmon. Add pineapple to any fruit salad! Its especially great in those that also contain other tropical fruits such as papaya, kiwi, bananas and mangos. Grill pineapple slices on the BBQ for 2-3 minutes per side, or until grill marks appear. Add the grilled pineapple slices to a sandwich or burger, such as the grilled teriyaki chicken sandwich below...YUM!! Serve grilled pineapple with an asian dish, such as marinated chicken or fish, chinese chicken salad or steamed brown rice with stir-fry veggies. Serve grilled pineapple with your favorite low or non-fat ice cream or sherbet flavor for a healthy treat. (*I love to use coconut-flavored sherbet or non-fat frozen yogurt with this!) Now go and have some pineapple--for not only a delicious snack, but a healthy one! And have a great summer treat ;)

Superfood of the Week: Avocados

There's no denying it--avocados might be one of the most delicious things a person can eat. Whether you're enjoying a few slices of avocado in your salad or added to a sandwich, diced into ceviche, or making guacamole--avocados have been known to jazz up any meal with their smooth texture and addicting nutty and buttery taste! YUM! Here's the best part: Avocados contain a large variety of nutrients including vitamins, minerals, as well as heart-healthy monounsaturated fat, so eating a little avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body's ability to absorb carotenoids while also receiving other nutritional benefits! Now here are some fun facts and important questions you might be wondering about the mysterious fruit... WHERE ARE THEY FROM? Avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. There are dozens of varieties of avocadoes, which fall into three main categories-Mexican, Guatemalean, and West Indian. They all differ in their size, appearance, quality and susceptibility to cold. WHERE DOES IT GET ITS NAME? The avocado is colloquially known as the Alligator Pear, reflecting its shape and the leather-like appearance of its skin. Avocado is derived from the Aztec word "ahuacatl." WHAT SHOULD I BUY? The most popular type of avocado in the United States is the Hass variety, which has rugged, pebbly brown-black skin. Another common type of avocado is the Fuerte, which is larger than the Hass and has smooth, dark green skin and a more defined pear shape. WHAT CAN I EAT? The edible portion of the avocado is its yellow-green flesh, which has a luscious, buttery consistency and a subtle nutty flavor. The skin and pit are inedible. FACT #1: Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. FACT #2: Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke. FACT #3: One cup of avocado has 23% of the daily value for folate, a nutrient important for heart health. Since heart disease is the #1 killer in women, this is a HUGE FACT that we ladies should all take seriously and do whatever we can to lower these statistics. WHEN CAN I EAT IT? A ripe, ready to eat avocado is slightly soft but should have no dark sunken spots or cracks. If the avocado has a slight neck, rather than being rounded on top, it was probably tree ripened and will have better flavor. A firmer, less mature fruit can be ripened at home and will be less likely to have bruises. HOW MUCH DOES AN AVOCADO WEIGH? The Hass avocado weighs about 8 ounces on average and has a pebbled dark green or black skin, while the Fuerte avocado (pictured below) has smoother, brighter green skin. Avoid Fuertes with skin that is too light and bright. Florida avocados, which can be as large as 5 pounds, have less fat and calories, but their taste is not as rich as California varieties (which is why we love them so much!). WHEN IS IT RIPE? A firm avocado will ripen in a paper bag or in a fruit basket at room temperature within a few days. As the fruit ripens, the skin will turn darker. Avocados should not be refrigerated until they are ripe. Once ripe, they can be kept refrigerated for up to a week. If you are refrigerating a whole avocado, it's best to keep it whole and not slice it in order to avoid browning that occurs when the flesh is exposed to air. HOW DO I STORE ONE ONCE I'VE USED IT? If you've used a portion of a ripe avocado, it is best to store the remainder in the refrigerator. Store in a plastic bag, wrap with plastic wrap, or place on a plate and cover with plastic wrap. Sprinkling the exposed surface(s) with lemon juice will help to prevent the browning that can occur when the flesh comes in contact with oxygen in the air. Now that you are a little more knowledgeable about our yummy superfood, let's put this baby into action! Here are some of my favorite recipes and ways to use the delicious fruit! INFAMOUS GUACAMOLE RECIPE: Makes enough to share with friends...even though you might want to eat it all yourself! 5 ripe avocados; 2 tablespoons finely chopped red onion; 3 tablespoons finely chopped tomatoes; 2 tablespoons fresh lime juice; 1/2 medium jalapeño pepper, seeded and chopped; 1 garlic clove, pressed; 3/4 teaspoon salt; fresh ground pepper; 3 tbsp chopped fresh cilantro (optional); Tortilla chips Cut avocados in half. Scoop pulp into a bowl, and mash with a potato masher or fork until slightly chunky. Stir in chopped red onion and next 7 ingredients. Cover with plastic wrap, allowing wrap to touch mixture, and let stand at room temperature 30 minutes. Serve guacamole with tortilla chips. *TIP: Make skinny margaritas to go along with this for a fun mexican fiesta! FRESH GREEK SALAD WITH AVOCADO: So easy to make you'll wish you had known about it sooner! 1 cup sugarplum tomatoes; 2 whole heirloom tomatoes; 1 avocado; 1/2 cup sliced cucumbers; 1 tablespoon kalamata olives; 2 tablespoons feta cheese; 2 tablespoons fresh chopped parsley and/or basil; 1 tablespoon extra virgin olive oil; 1 teaspoon red wine vinegar; sea salt and pepper to taste. Slice heirloom tomatoes in half and slice avocado. Combine the olive oil and red wine vinegar and set aside as dressing. In a medium-sized bowl, add together both tomatoes, avocado, cucumbers and olives. Garnish with feta cheese and fresh parsley and/or basil. Drizzle dressing over the salad and season with sea salt and pepper to taste (easy on the salt). Can be enjoyed as is, stuffed into a whole-wheat pita pouch, or atop quinoa. VEGETABLE CUT ROLLS: Why go out and spend a fortune? Get out a bottle of sake and let the sushi-rolling begin! Makes 2 vegetable cut rolls: 2 sheets Nori (Japanese seaweed paper); 1 cup or container of sushi rice (can make this or buy from local sushi restaurant for an easier option); 4 asparagus spears; 1/2 avocado, cut into slices; carrot, cucumber and/or green onion slices (optional); wasabi; low-sodium soy sauce; bamboo sushi-roll mat Place nori on a bamboo sushi-roll mat with the rough side of the nori facing upwards. Slightly wet hands and evenly spread 1/2 cup (or 1/2 container) of sushi rice on top of nori paper. Smear a SMALL amount of wasabi over rice. **Wash hands thoroughly--YOU DO NOT WANT TO TOUCH YOUR EYES AFTER USING THIS!** Top with fresh avocado slices, 2 asparagus spears and any other vegetables you like (such as carrot slices, cucumber, and/or green onion). Lift the bamboo sushi-roll mat and slowly start rolling the nori over the vegetables, continue to roll until nori is completely wrapped. Squeeze over the bamboo mat to secure the enclosed roll. Grab a sharp knife and slice the roll into 6-8 sushi pieces. Repeat this sequence to make the second sushi roll. Serve with low-sodium soy sauce. There you have it! Now go and be avocado-happy with these fun recipe ideas and aboundant amount of information on this delicious and likable superfood!