It’s hard to eat really cold salads during those winter months, so I decided to make a warmer one. I love the taste and texture of baked kale more so than raw kale, because I find it easier to chew.  The longer leaf dinosaur kale is easier to bake or eat as a chip, however I’ve baked purple kale and curly kale and I enjoy it all the same. I thought for this salad in particular, the curly kale would look pretty.  For the tuna, I prefer purchasing a good quality one that’s packaged in a jar versus a can. You can buy tuna in olive oil or water which is always the better choice over soy oil.

Ingredients:

• organic curly kale
• jarred tuna
• red onion
• organic cherry tomatoes
• black italian olives
• black pepper
• balsamic vinegar (optional)

Directions:

• wash and remove the stem off the kale leaves
• pat dry the leaves
• place on a baking tray and drizzle olive oil and fine sea salt
• bake at 350f for 10-12 minutes max
• once baked place desired amount on your plate
• add a few slices of red onion
• 5-6 olives
• a handful of sliced cherry tomatoes
• tuna
• this salad is great without vinegar but if you prefer it you may add some as well!

I’m used to being on-the-go, doing things pretty fast, having a packed schedule and being high-energy. While I credit keeping active for not only keeping me fit, but providing me with super-mom energy, it also has its downfalls.

My muscles are used to contraction. They are used to feeling sore and tight and they are used to being used. The problem with me is that when stressful situations occur, my automatic response is to tense my muscles, especially in my upper-body. Muscle tension is not fun in any area of the body. In fact, it’s taxing and it’s exhausting. Having suffered from tension migraines for as long as I can remember, they can without a doubt, alter your mood, affect your day-to-day energy and your sleep patterns too.  I’m always looking for ways to calm down and relax my body and do the opposite of what I’m accustomed to. I’m especially trying to be conscious of using relaxation methods during stressful times.

I’ve been disciplined to exercise and give my energy to everyone, but I’ve struggled so much with setting time aside for myself. Learning to relax is really very challenging for me. I’m still in a process of learning and since I prefer to use a holistic approach, I’m stubborn to turn to over-the-counter anti-infammatory pills and instead,  stick to more natural ways.

I wanted to share a few things I’ve been doing that are helping me. I don’t get to do them as often as I would like and probably should, however, I am trying. Maybe some will work for you and some won’t, but trust me,  they are certainly worth a try.

• Take a bath. I know there’s NO TIME, but find at least one night in your week that you can do this. Adding Epsom salt (which contains high levels of the relaxing mineral magnesium) OR Himalyan sea salts that contains less magnesium, but  help to detoxify the body due to the many other minerals it contains, can really relax your muscles. Lavender oil promotes relaxation in the body and adding a few drops of pure Lavender essential oil to your bath adds a beautiful aroma too.
• Light a candle. Candles set ambiance and create a calm + cozy atmosphere. If you’re not into candles, Diffusers help to purify the air and also create a relaxing environment. Try an ultrasonic diffuser for aromatherapy.
• Listen to a meditation. I’m not a yogi and this one is extremely hard for me I will admit, but listening to something while in a bath forces you to do it. You can You-Tube tons of meditations, or better yet, download an App, but just find the one the resonates with whatever you’re going through at the time.
• Drink camomile tea. Camomile flowers provide anti-infammatory benefits as well as help to fight insomnia. In times of high stress or anxiety I add magnesium powder to my tea. You can find a brand called Calm at most Health Food stores. Magnesium is a macro-mineral that regulates muscle and nerve function and so it’s an extremely important mineral for our bodies. If you suffer from palpitations due to anxiety, (and you are not on medication) this is beneficial in helping you to relax the heart muscle especially.
• Use Peppermint oil for migraines. Rub peppermint oil on your temples, forehead near your scalp line and wrists to help release tension or pressure in the muscles that cover your head (yes, you have muscles there too). This essential oil has a potent smell and numbing effect and it’s a great alternative to popping a pill.
• Stretch. Whether on the roller or on your own, stretching brings muscles back to their natural state. We all don’t spend enough time stretching post workout,  and it is abolutely necessary for our muscles. Any stretch should be held for at least 30 seconds to be considered a real stretch. I use a spiked foam roller to massage out any kinks, but a regular foam roller is softer and does the trick for many. Foam rolling releases tension in fascia (the connective tissue right under your skin) that wraps around your entire body. In some people, like myself, it can become extremely tight and it can actually pull on muscles and joints and affect mobility. If you find rolling on a foam roller awkward, start slowly by just lying on it vertically.  Keep your entire spine on the roller with your knees bent and arms open (palms facing the ceiling). Deep inhales and exhales while lying on the roller really help to release tension by opening the muscles in the chest and neck. This is amazing for anyone who works on their computer all day or for those who often hunch over.

You may not be able to do all the above in one evening, but you can definitely pick one that fits with your schedule and lifestyle and include it in your week. It has taken me a LOOOONNNG time to understand that the only person that can take care of myself is MYSELF. If you aren’t feeling good than nothing in your life will feel good and it really has a domino effect. As the saying goes, Keep Calm and Carry On;)

Aging Well:
While aging is inevitable for us all,  staying active keeps bones and muscles strong and speeds up your metabolism, which is all motivation enough for me. I think a lot of aging gracefully comes from putting the effort in now. Finding the right amount of activity that your body needs and enjoys keeps you committed for life. For me, the stronger I feel, the better I feel.

My kids:
When people say “it takes a village” they aren’t lying! Kids have an insane amount of energy and despite having to keep up with the day-to-day chores, I need energy to not only run after them but to be able to play with them too! Believe it or not, working out gives you MORE energy!  I credit staying active as a mom in helping me keep (sane) and energetic enough to raise my little ones during those crazy toddler years;) Also, I just want my kids to grow up with an understanding that physical health is an essential part of living a healthy lifestyle.

My clients:
People come to me to be motivated and I take that job pretty seriously. If I wasn’t giving my all and loving it, I’m sure it would  reflect in my classes. Knowing and being aware of this, my clients motivate me to do my best and they really are and have always been a huge  part of my drive in pushing myself further in this industry.

Feeling Strong:
I won’t deny that moving my body feels so normal and so natural to me that it would seem almost unnatural not too. Transitioning from the dance world to the fitness world, it would be absolutely foreign for me to not be physically active. I’m used to moving and building my muscles and that feeling of strength is like no other. I can’t say that I’m motivated to work-out because I’m fixated on one area of my body in particular, but instead I really prefer to work-out to gain and maintain muscle and strength all over. Its taken me a long time to feel comfortable in my own skin and I’m grateful to have a body that allows me to do what I love.

Mental Health:
Physical health and mental health need their own attention, however, I do believe that physical health can help with mental health. When you move your body, work hard and sweat it just makes you feel good. That serotonin boost I get from a workout is something that I just can’t replicate. I literally feel relieved, happier, calmer and far less stressed post-workout. It makes me feel as though I can tackle whatever comes my way. Sticking to a healthy fitness regimen that you actually enjoy and one that works with your lifestyle is your best bet for staying motivated. I know that keeping active has helped me through some of the most challenging and stressful times in my life, and I would highly encourage it to anyone.

The Music:
I can pretty much work-out and find the beat in any style of music, buuuuut up-tempo music generally motivates me the most! My classes are not planned and so whichever playlist I choose for that session and its tempo really inspires the exercises. How fast or how slow they the exercise will be is all dependent on the beat behind it, and staying on the beat is critical to me. My ideal work-out is musical. It’s so much more than squatting or lifting weights. In my mind it is a type of of choreography that has to have good energy and good flow with transitions that make sense. There’s no doubt that music makes me want to move and I know I could not possibly do what I do without it!

It’s hard not to use apples in everything when they’re in-season. Nothing smells better than apple-cinnamon muffins! Add these to yours or your kids lunches for the perfect snack!

• 2 cups organic quick oats
• 1 large or 2 small organic apples grated
• 1 tsp baking soda/1 tsp baking powder/1 tsp (or less) cinnamon
• 1/3 cup pure olive oil or melted coconut oil
• 1/4 cup or more raisins
• 1/4 cup organic liquid honey
• 2 ripe bananas (more ripe the better)

Directions

1. place oats in blender and blend into a flour
2. add 2 ripe bananas
3. add baking soda/baking powder/cinnamon
4. add olive oil, honey and grated apple and blend all well
5. stir in raisins
6. fill lined muffin tray and bake @350f for 25min.

It continues to surprise me that so many people think they have to do 100+ crunches a day in order to get a 6-pack!!! One of the biggest fitness myths is the idea that you can get serious results by over-training or focusing on only one problematic area of the body. Sorry to break it to you…. But unfortunately, you cannot lose weight and get muscle definition by working out a single body part. Let’s remember that strength and definition have nothing to do with each other, however, the goal is to achieve both.

Fat loss varies from person to person. Losing fat on the problematic area around the abdomen for example, requires a total body fat loss. While one person can eat whatever they want while still maintaining muscle definition, another may have to be more disciplined with their food and fitness regimen in order to see results. You also have to factor in that some people genetically have a lower body-fat percentage and therefore muscle definition protrudes a lot quicker. When muscle to fat ratio is higher, the body appears leaner and more muscular.

By engaging in more aerobic based workouts, you will be able to burn more calories a lot faster and therefore see muscle definition a lot quicker. Where your body likes to hold onto its fat has a lot to do with your genetic makeup. You cannot expect to lose fat in only one area and not the others. One area may appear leaner than the other once fat is lost, but often there wasn’t as much fat in that area to begin with.

One thing is certain, spot training will totally make you stronger and help to build muscle, but it won’t make you look any more defined unless your diet/activity level changes and overall body-fat is lost.

If you’re the type of person that struggles with weight, your best bet is to do a full-body workout in order to burn substantial calories, but above all, you must eat well to see results.

Remember, eating well does not mean starving yourself either. Eating well means eating whole foods that are filled with proper nutrients (fuel) for your body to function optimally.

For the average individual, the goal is to be able to upkeep a realistic, body-weight and lifestyle. Once that is achieved, definition will follow. It has nothing to do with how many crunches you do;)

Often people ask me what type of workout is best for them. The truth is every workout provides different results. Depending on your body-type and goals, choosing the right fitness routine varies from person to person. Ask yourself a few of the following questions prior to committing to a workout:

Is this workout fun?

Is it challenging?

Is it giving me results?

Is it working the right areas of my body?

Will it help me to achieve my goals?

Everyone has different goals. For some, that may be weight-loss. For others, it may be muscle-gain. I highly recommend meeting with a personal trainer to understand how these goals can be achieved.

For heart-heath, try cardio-based workouts like Zumba (dancing), walking, running or cycling.

For muscle-gain, the focus should be on lifting weights. This can easily be achieved by using free-weights in either fitness classes or stationary equipment at a gym.

Body awareness is extremely important in any form of exercise. For some, understanding how to breathe properly during movement is quite challenging. If your goal is to find that mind to body connection, then Pilates and Yoga are the two kinds of training I recommend. The strong focus on technique and breath will only help you to understand your body further. In addition,  ballet-barre is another technique-based workout that requires that mind/body connection. It’s also a great way to learn body alignment and focus on smaller muscle groups. In sum, Pilates, Yoga and ballet-barre classes all incorporate flexibility, balance and isometric exercises which all help to promote lean-muscle mass.

If you’re looking for a real challenge, then endurance type training like HIIT (high intensity interval training), Tabata, Bootcamps or Cross-Fit, are workouts that really try to push you past your limits. If you’re just starting out, I don’t recommend these. While these workouts are great to infuse in your routine every so often, I don’t encourage them to be a part of your day-to-day exercise routine. The constant repetition along with high intensity levels tire the muscles out a lot faster, which can in turn make you more prone to injury.

Workouts that use your own body-weight, and incorporate higher levels of intensity with the use of bands to create more resistance, are great for building strength. The TRX system and the Pilates Reformer are good examples of these.

If you don’t have many hours to spare in your week, and you’re looking for something that gives you a little bit of everything, I highly suggest an aerobic-type class. Classes infuse all aspects of fitness; Cardio, resistance-training, floor-work and stretch. Ultimately, they are a great calorie-burn and a good way to get everything condensed into an hour. I especially prefer classes because they are appropriate many fitness levels and for people with busy lifestyles.

In an ideal world, it would be great to be able to do a variety of workouts throughout your week. Ultimately, you have to do what you enjoy, what gives you results and what will realistically fit into your lifestyle.

New Year…New You?

Here we go again. It’s that time when you say “this is my year to get healthy.” That time when you start your raw-juice cleanse, dust off your old gym membership-card and dig out your runners from deep in the closet.

January is that time when everyone seems to want to press REFRESH on their lives. I’m not saying the motivation and inclination to change is a bad thing, but be realistic with your expectations of change.

You won’t go from never working out to working out 5x a week. From eating no fruits or veggies to becoming a vegan! The first and biggest change has to be in the way that you think. Health starts in your mind. Achieving that mind to body connection isn’t easy, but be completely honest with yourself and don’t follow something just because your friends told you too. Don’t be so eager to join a gym you will never go to…. Or start a crazy diet that you know you can’t follow through with… Blowing money just to force you to commit to something isn’t a good idea.

Start simple. Do something realistic.  Something that you enjoy. Something that fits into your routine and that you actually look forward to doing.  For instance, for those of you who are not active at all, a daily or nightly walk with a loved one or friend may be just enough to get you to want to do more. Or, if you don’t eat breakfast on a regular basis, make an extra effort to eat it everyday. Look at the New Year as a starting point to your eventual goal. It took you a long time to get to this point, it will take you some time to fully commit and understand what a healthy, balanced lifestyle is all about. Remember, it’s a gradual process, not a drastic one.

You have to WANT this change. And only you can make it happen!

I workout for sanity!! I also workout because frankly, I don’t know any other way to be. My entire life I was extremely active and that was my normal. I grew up dancing 12 hours plus a week. As you can imagine, adding work, a home and kids into the mix doesn’t allow for that kind of time. Today, my life is very different and I have other priorities so I’m happy working out 3x per week. While teaching and training is my work, I’m careful not to overwork my body. I’m fortunate that I’ve never had a weight issue and my sole focus is on building and maintaining strength. Feeling strong is really important to me and I love that feeling of being strong enough to do push-ups.  For me, it’s invigorating!   I grew up very disciplined, so keeping physically active is as natural as brushing my teeth.

Since having entered the fitness world, my new drive is to inspire others.  In turn, people (my clients), give me energy and truly inspire me to be better.  I was never one to work out on my own. Apart from my dance classes, a gym was actually quite foreign to me. Teaching classes in the format that I do is closest to my training.  I’m most comfortable in a class setting, surrounded by others who want to be there and who want to work hard.  People taking my class are like my audience and I need to be at my best.  It evokes similar feelings  to those that I had while performing dance in my younger years… this excites me!

Everyone works out for different reasons; whether for weight-loss, muscle-gain, stress release etc, we all have a different goal. For overall good health, doing some sort of light activity 30 min’s everyday is essential. It’s important to figure out what you’re working out for. You cannot commit to something if you don’t enjoy it and if it isn’t catered to your needs. Once you understand your focus, it will make implementing fitness into your lifestyle much easier.