It’s National Women’s Health Week, seven days set aside to remind women that there’s nothing better than nurturing our minds and bodies. This year’s ... (read more)]]>

It’s National Women’s Health Week, seven days set aside to remind women that there’s nothing better than nurturing our minds and bodies. This year’s National Women’s Health Week theme is “It’s Your Time,” and now is the perfect time to start empowering yourself! Here are a few simple ways to love, celebrate, and care for your mind and body during the week of May 13-19 and beyond.

Be Active Every 20 Minutes

We’ve all heard that the recommended amount of physical activity is 30 minutes per day, but in the new book “The First 20 Minutes,” New York Times columnist Gretchen Reynolds talks about how even a few minutes of activity goes a long way in improving our health. Her hearth-healthy suggestion? Stand up! If you work a desk job, or find yourself sitting for long periods of time, simply stand up for 2 minutes every 20 minutes. That little act will change how your body acts physiologically, increasing your energy levels and ensuring fat continues to be broken up in your bloodstream.

Want to learn more about Gretchen’s health philosophy? Check out this NPR piece on Gretchen and her book.

Indulge in What’s In Season

A major health issue our country is facing is the increased number of processed foods we consume. What’s a simple way to fuel your body with the good stuff? Eat the fruits and veggies that are in season. Here’s a quick list of produce in season during May: Apricots, artichokes, asparagus, broccoli, cherries, collards, leeks, okra, rhubarb, spinach, spring onions, spring peas, strawberries.

Get Preventative Checkups and Screenings

It’s never fun to go to the doctor’s office, but wait time or not, it’s just something we need to do. In honor of National Women’s Health Week, why not get up to date on your health screenings? Here’s a quick list of suggested screenings for each major age group of women, according to the government:

Women 18-39

Diabetes: If your blood pressure is higher than 135/85

Blood Pressure: Every 2 years, or once per year if you have high blood pressure

Cholesterol: Get tested starting at age 20

Pap: Every 3 years if you’re sexually active

HIV & STD: If sexually active

Women 40-49

Diabetes: If your blood pressure is higher than 135/85

Blood Pressure: Every 2 years, or once per year if you have high blood pressure

Cholesterol: Get tested regularly (consult your doctor)

Pap: Every 3 years if you’re sexually active

HIV & STD: If sexually active

Women 50-64

Mammogram: Every 2 years

Colorectal Cancer: Starting at age 50, with frequency determined by your doctor

Diabetes: If your blood pressure is higher than 135/85

Blood Pressure: Every 2 years, or once per year if you have high blood pressure

Cholesterol: Get tested regularly (consult your doctor)

Pap: Every 3 years if you’re sexually active

HIV & STD: If sexually active

Women 64 and Older

Bone Mineral Density: At least once

Mammogram: Every 2 years until age 75

Colorectal Cancer: Continue regular screenings until age 75

Diabetes: If your blood pressure is higher than 135/85

Blood Pressure: Every 2 years, or once per year if you have high blood pressure

Cholesterol: Get tested regularly (consult your doctor)

Pap: Ask your doctor if you still need this test

HIV & STD: If sexually active

At Mind 2 Body, we know how regular physical activity can transform your mood, your energy levels and your body. National Women’s Health Week is the perfect time to work in a little extra exercise. Check out our class list for the Pilates, GYROTONIC® or GYROKINESIS® class that fits your schedule and fitness level!

There’s nothing more festive than margaritas, Mexican food and Mariachi music, especially on Cinco de Mayo. But what if you’re looking for a ... (read more)]]>

There’s nothing more festive than margaritas, Mexican food and Mariachi music, especially on Cinco de Mayo. But what if you’re looking for a more heart-friendly way to celebrate Mexican culture? These simple tips will ensure your Cinco de Mayo provides a healthy dose of fun.

A serving of salsa dancing

When the Mariachi band starts playing, there’s only one thing to do: dance! Salsa dancing, like other forms of dancing, has a lot of heart-healthy benefits. It gets your heart rate up, which causes your body to take in more oxygen and burn more fat. Over time, salsa dancing can also decrease your blood pressure, lower your risk of heart disease, and strengthen your bones and muscles. And did we mention it’s a great way to cut down on stress?

Holy (healthy) guacamole

Avocados get a bad rap for being high in fat, but the monosaturated fat in these green beauties can actually lower your cholesterol levels. What’s the trick? It’s all about moderation, guac fans. To get the same great guacamole flavor with a little less fat, incorporate yogurt (a superfood with more body benefits than we can count!) and cut back on the avocado. This recipe is sure to do your tortilla chip proud.

Cucumber Peach Guacamole

(Serves eight)

Ingredients:

1 large cucumber, peeled and seeded

2 ripe avocados

1 tablespoon nonfat Greek yogurt

½ cup Vidalia onion, diced

1 large peach, peeled and diced

1 medium tomato, seeded and diced

I diced yellow bell pepper

¼ cup minced garlic

¼ cup lime juice

salt and pepper to taste

1. Slice cucumber, sprinkle with salt and put in a colander over a bowl to drain. After 30 minutes, rinse with cold water, pat dry and chop finely.
2. Mash avocados in bowl with yogurt. Stir in onion, peach, bell pepper, tomato, garlic and lime juice, mixing until just combined. Salt and pepper to taste.

Fresh-air festivals

Most major cities throughout the U.S. will have outdoor parades or festivals to celebrate Cinco de Mayo. Why not take advantage of the sunshine and fresh air, and have a little fun at the same time? Studies show that spending time outside increases your energy and makes you feel happier — especially when it’s sunny out. A mere 30 minutes outside can provide you with a full day’s supply of Vitamin D, which will help your bones stay strong and can even help ward off diseases like multiple sclerosis and heart disease. Apply some sunblock, grab your sunglasses, and celebrate Cinco de Mayo outdoors-style!

At Mind 2 Body, we know incorporating exercise and healthy choices into holiday celebrations can be tough. That’s why we’ll be open on Cinco de Mayo to help you keep your day healthy. Check out our schedule to see if you can fit in an early-morning Pilates or GYROTONIC® class before your festivities begin!

We’ve all had it happen to us: the weather is beautiful and the birds are chirping, yet we’re still stuck in a funk. The next time ... (read more)]]>

We’ve all had it happen to us: the weather is beautiful and the birds are chirping, yet we’re still stuck in a funk. The next time you’re in a bad mood, have low energy, or are just feeling down, try one of these simple strategies to boost your spirits and get your juices flowing!

Go for ‘happy’ foods

Chemicals such as serotonin and tryptophan are known to increase a person’s feelings of happiness and wellbeing. To boost your serotonin levels, go for cherries or bananas. To target tryptophan, turkey and milk are good choices. And this may be the best news of all: if you want a natural way to boost your endorphin levels, chocolate is the perfect indulgence! It only takes an ounce or two of chocolate to help release endorphins, those mood-elevating hormones that have a major impact on your emotional state.

Laugh a little

It sounds silly, but there’s science behind the idea of “laughter therapy!” Like chocolate, laughter and joy help release endorphins in your body without the use of medication.  And what’s more, laughter also is proven to keep your immune system functioning properly – something definitely worth being happy about. If you’re suffering from low energy or a bad mood, try watching a comedic movie or spending time with a funny friend. A little laughter can go a long way toward boosting your mood.

Work in a workout

Study after study has shown that exercise has a major impact on a person’s emotional wellbeing. Physical activities such as Pilates boost your production of the “youth hormone” and other brain chemicals that are shown to put exercisers in a better mood!  Physical activity is also a great way to boost your self-esteem and give you confidence, both of which can translate into an all-around more positive mood.

At Mind 2 Body, we know that emotional and physical wellbeing is a two-way street. Are you looking for a fun, natural way to lift your spirits? Exercise could be just the thing to send your blues packing. Check out our schedule to find the Pilates, Gyrotonic® or Gyrokinesis® class that’s right for you!

On days when you can’t get to the studio to sweat out your toxins, there are still plenty of at-home ways to treat your skin with the ... (read more)]]>

On days when you can’t get to the studio to sweat out your toxins, there are still plenty of at-home ways to treat your skin with the love and attention it deserves. Here are five all-natural face masks to cleans and rejuvenate your skin just in time for spring’s arrival!

Honey-Olive Oil Face Mask for Moisturizing

If your skin is dry or lacking softness, this classic face mask will do the trick. Mix 2 teaspoons of apple cider vinegar, 1 teaspoon of olive oil (extra virgin is best) and 1 teaspoon of honey, applying the mixture evenly to your face. About 10 or 15 minutes later, rinse off the mask with lukewarm water. This at-home facial will restore healthy moisture and softness to your skin.

Pumpkin Face Mask for Rejuvenating

Want a quick way to increase the glow of your skin? Because pumpkin is full of natural antioxidants and exfoliating acids, this mask will brighten your skin, reduce your breakouts and soften the appearance of sun damage to your skin.

Just puree together ½ cup of fresh pumpkin pulp, 2 eggs, and a teaspoon or so each of milk and honey, adding 2 teaspoons of apple cider vinegar if you have oily skin. Apply the mask to your face, leaving it on for 15-20 minutes. Rinse the mask off with cool water, and you’ll already be on your way to brighter, healthier skin!

Egg White Face Mask for Soothing

What’s the best part about this homemade face mask? It only requires one ingredient – and it’s one you’re likely to have in your fridge. Just whip a few egg whites, apply the mixture to your face, and rinse off once dry. This tried and true face mask will soothe and moisturize your stressed-out skin.

Strawberry Face Mask for Clearing Up Breakouts

The next time you suffer from a breakout, ditch the pharmacy aisle and go for this simple, all-natural acne reliever! Strawberries are a rich source of salicylic acid, which is found in many over-the-counter skin medications. To make this skin cleansing face mask, mash together ¼ cup fresh strawberries and ¼ cup sour cream or plain yogurt. After applying the spread to your face, wait 10-15 minutes before washing it off.

Oatmeal Face Mask for Overall Healthier Skin

Oatmeal face masks are known to rejuvenate your skin in a gentle, non-abrasive way, and as an added bonus, they only have to stay on your skin for a few minutes. Once you ‘ve gotten down the oatmeal base for this facial (just grind up oatmeal and add water until it forms a thick paste), you can steep the oatmeal and water with additional herbs to suit your skin’s particular needs.

Lavender and mint are great for all skin types, while thyme and rosemary are especially good for those with breakouts. Parsley and fennel will relieve dry skin, and herbs such as sage will help tone down oily skin. The possibilities are endless!

But after all your facials are said and done, remember that one of the best ways to pamper your skin is to exercise! Whether you’re into Pilates, GYROTONIC® movements or GYROKINESIS®, Mind 2 Body has the perfect fitness class to help restore your skin’s healthy glow.

It’s no secret that exercise is healthy for pregnant women — it lifts your spirits, provides an energy boost, and helps you get the healthy amount of sleep that you and your baby ... (read more)]]>

It’s no secret that exercise is healthy for pregnant women — it lifts your spirits, provides an energy boost, and helps you get the healthy amount of sleep that you and your baby need. But as a pregnancy progresses, the list of physical activities to avoid gets longer, and it’s often unclear what exercise you can do without endangering yourself or your baby. Here’s the good news: As long as you get the OK from your doctor and listen to what your body is telling you, Pilates is generally safe during pregnancy. Here are some quick tips for moms to be who want to hit the Pilates mat:

Pilates exercises pregnant women can do:

1. Planks and side planks. These movements will help you keep strong abdominal muscles and pose no great risk to the safety of you or your baby.

2. Standing Pilates footwork and arm weights. These moves will help your muscles stay strong without putting unnecessary strain on your body.
3. Pilates exercises performed on your hands or knees. These exercises help relieve strain in the back or pelvis, which many women experience during pregnancy.

Pilates exercises pregnant women shouldn’t do:

1. Positions that involve lying on your back. These supine positions put major pressure on the vena cava, lessening the blood flow to your brain or uterus. Avoid them after the first trimester.
2. Extreme stretches. Even if you’re feeling good at the time, stay clear of the Pilates movements that really push you to the limit of your range of motion. Pregnant women run a much higher risk for strains and sprains, thanks to relaxin, a hormone that kicks in to help with labor but also makes muscles less elastic.
3. Balance exercises. Your center of gravity changes as your baby grows, making it difficult to perform Pilates movements that require you to stand on one leg or shift your weight rapidly.

Most experts agree that Pilates is a great exercise routine for people with physical limitations. Still, be sure to contact your physician before performing Pilates to make sure that the movements will be safe for you at your stage of pregnancy. And even after your doctor has given you the go-ahead, pay attention to the signals your body is sending you during your Pilates workout! Drink plenty of water, end your workout immediately if you feel dizzy, take as many breaks as you need, and talk to your instructor if you feel discomfort!

The instructors at Mind 2 Body are here to help you stay healthy through all of life’s changes. If you’re pregnant and unsure whether you should try a Pilates class, reach out to a member of our staff. We’ll help you find exercises that are right for you.

From her Let’s Move campaign to her iconic arms, there’s no question that Michelle Obama is a first lady who takes her fitness (and the country’s!) very seriously.

In a 2009 interview with Oprah, ... (read more)]]>

From her Let’s Move campaign to her iconic arms, there’s no question that Michelle Obama is a first lady who takes her fitness (and the country’s!) very seriously.

In a 2009 interview with Oprah, Michelle describes her thoughts on exercise and its importance:

Oprah: Back to exercise. You do treadmill?

Michelle Obama: I do treadmill, I do weights—

Oprah: I think anyone who saw you on the cover of Vogue knows you do weights. Those arms!

Michelle Obama: I also do some jump rope, some kickboxing—and I’d like to take up Pilates, if I could figure out whether there’s time. After I had Malia, I began to prioritize exercise because I realized that my happiness is tied to how I feel about myself. I want my girls to see a mother who takes care of herself, even if that means I have to get up at 4:30 so I can do a workout… If I don’t exercise, I won’t feel good. I’ll get depressed. Of course, it’s easier to do it here, because I have much more support now. But I always think about women who don’t have support. That’s why work-family balance isn’t just a policy conversation; it’s about changing the expectations of who we have to be as women and parents.

On the Ellen show, Michelle showcased another secret weapon from her fitness arsenal: pushups. Check out this video to see who wins a pushup competition between Ellen and Michelle. Hint: the winner gets all the way up to 25!

In August of 2010, Michelle told Ladies Home Journal that she has in fact taken up Pilates, with the President in tow, as part of their early morning daily workout sessions.

Aside from Pilates, weights, pushups and cardio, another Michelle Obama workout favorite will take you back to the schoolyard: jumping rope. This simple and fun exercise packs more punch than you would think: jumping rope burns anywhere from 11 to 20 calories per minute. Ten minutes of jumping rope a day, or one hour of jumping rope per week, and you’ll be over 700 calories lighter by the end of the week!

Regardless of which aspect of Michelle Obama’s workout routine you decide to emulate, it’s clear the most important thing is consistency. Let Mind 2 Body help you achieve our daily fitness goals by visiting our schedule and signing up for a class!

Every few years, celebrities flock to a new exercise routine to stay in shape amid the constant pressure of show biz. And lately, Hollywood’s A-Listers have been crazy about GYROTONIC® exercise. We ... (read more)]]>

Every few years, celebrities flock to a new exercise routine to stay in shape amid the constant pressure of show biz. And lately, Hollywood’s A-Listers have been crazy about GYROTONIC® exercise. We can’t blame them! Here’s a few reasons why the GYROTONIC® movement that has won over celebs like Madonna, Tiger Woods, Liv Tyler and Shaquille O’Neal isn’t going away anytime soon.

GYROTONIC® Exercises Let You Go With The Flow

Method founder Juliu Horvath is often quoted as saying that a meaningful workout has to come without struggle, and he designed GYROTONIC® apparatuses with that concept in mind. Rather than create resistance to your body, the GYROTONIC Expansion System® lets you move fluidly throughout your workout. What exactly does that mean? When you perform GYROTONIC® exercises, your body will engage in rotational movements that flow from one to the next without putting your body through a lot of resistance. You’ll get the health benefits of using your muscles’ complete range without making your body feel unnecessary stress.

GYROTONIC® Exercises Build The Whole You

What are the body benefits of a GYROTONIC® routine? There are many. By combining yoga, dance, swimming, and gymnastics principles, it enhances your range of motion while improving your balance and coordination. The gentle GYROTONIC® movements are also great ways to strengthen your muscles and mobilize your joints. And while you’re learning the GYROTONIC® principles of controlling your resistance and maximizing your breathing, your mind will be getting just as good a workout as your body is.

GYROTONIC® Exercises Help You Heal

Although GYROTONIC® exercises are beneficial for everyone, the technique’s low-impact style also makes it gentle enough for people with health limitations. Many doctors urge patients to practice GYROTONIC® exercises during recovery from injuries, and people with scoliosis, osteoporosis and body pain have been known to feel positive effects after engaging in regular GYROTONIC® routines. Given those results, it’s no surprise that countries like Germany and Korea have hospital-based GYROTONIC® facilities to aid in recovery.

GYROTONIC® Exercises Count As Cardio

Still need another reason to try a GYROTONIC® routine? If you perform GYROTONIC® exercises the right way, you’ll be getting in the same amount of cardio as you would on a brisk walk. So, the next time you find yourself dreading your half-hour on the elliptical, try substituting in a half-hour GYROTONIC® workout instead. It could be just the fun, new option you need to rekindle your love for cardio.

Isn’t it about time you gave GYROTONIC® exercises a try? Mind 2 Body™ offers a wide range of classes for GYROTONIC® beginners and experts alike in Sherman Oaks. Check our class schedule to find the perfect GYROTONIC® class for your schedule and skill level. Are Pilates or GYROKINESIS® workouts more your style? We’ve got the right class for you.

Rather than avoid sweat, work a little perspiration into your daily routine. Your body will thank you.

Between its smell and unsightly appearance, sweat has a bad social rap. But the truth is that ... (read more)]]>

Rather than avoid sweat, work a little perspiration into your daily routine. Your body will thank you.

Between its smell and unsightly appearance, sweat has a bad social rap. But the truth is that sweating does a lot of good things for your body. In addition to being our natural mechanism for keeping cool, here are a few more benefits of perspiration:

Sweating Cleans Your Skin

Sweat helps keep your skin looking radiant and clear. When you sweat, you are actually releasing some of the harmful toxins that build up in your skin. Without sweat to rid your skin of those bacteria, you run a higher risk of getting pimples and skin infections such as rashes.

Sweating Keeps You From Overheating

When you exercise, your body temperature often is higher than normal. Sweat acts as a coolant that prevents your body’s internal organs from overheating. If you don’t sweat when your temperature is elevated, the result can be heat stroke or heat exhaustion. So remember: Drink lots of water while you’re working out. You have to be hydrated for perspiration to happen.

Sweating Fights Off Sickness

Sweating is one of the best ways your body knows of fighting sickness. Running a fever is actually a sign that your body is trying to sweat out harmful bacteria – yet another reason why perspiration isn’t so bad, after all.

Sweating Relaxes Your Muscles

When you sweat, your body’s muscles become warmer because of the heat involved in the process. That’s a good way to relax your muscles, at the same time releasing any pent-up stress your body might be experiencing.

Fitness classes like the ones at Mind 2 Body make it fun and easy to work a little healthy sweat into your day. Be sure to check our class schedule for upcoming classes and events that will leave your mind and body feeling healthy and energized.

Cosmopolitan

It’s New Year’s Eve, and you’re ready to celebrate. You’ve got the outfit, and thanks to your routine of eating healthy and hitting Pilates classes, you’ve got the energy and confidence to ... (read more)]]>

Cosmopolitan

It’s New Year’s Eve, and you’re ready to celebrate. You’ve got the outfit, and thanks to your routine of eating healthy and hitting Pilates classes, you’ve got the energy and confidence to complete the look. But in the back of your mind, you’re probably weighing the pros and cons of blowing your healthy habits on one night at the bar.

As you ring in the new year, have no fear. On special days that call for some much-deserved letting loose, there’s nothing wrong with indulging in a few drinks. Stick to this list of alcoholic and nonalcoholic super cocktails to satisfy your taste buds and without succumbing to calorie overload.

Cosmopolitan
At about 200 calories, there’s a reason this cocktail has been a favorite for so long. Not only is it low calorie, but the cranberry juice is great for boosting your antioxidants. This punch of energy will keep you dancing well into the night.

Mimosa
A mix of champagne and orange juice, this festive drink has all the fizz off the best New Year’s Eve celebration without the calories. This one’s major plus? No sugary-sweet syrup to weigh down your night.

Bloody Mary
Start out your celebration with this classic concoction and you’ll feel full enough to skip the second round of drinks. The tomato juice base is healthful and hearty, offering a satisfying drink that isn’t loaded with carbs and sugar.

Gin and Tonic
A 4 oz. serving of this drink comes in at a doable 100 calories. But if you’re really counting calories, try swapping tonic with diet tonic. That will put you at a calorie count so low that you’ll be able to afford another drink.

Cranberry Fizz
If fruity suits your taste buds and you’d rather go alcohol-free, order a virgin cranberry fizz. It’s already relatively light on calories, but for to boost this drink’s health appeal, cut the amount of cranberry juice and amp up on the sparking water or diet sprite. Then, even out the mixture with any 100 percent fruit juice to kick up the flavor while keeping your sugar intake in check.

Stick to low-calorie, low-sugar drinks on New Year’s Eve to make sure you start out strong in 2012. And if you’re looking for more nonalcoholic options, remember that a virgin cosmopolitan or mimosa is a more healthful choice than a margarita, daiquiri or Shirley Temple. When all else fails, avoid syrups!

Here’s to your happy, healthy New Year’s Eve. And remember: Mind 2 Body is here to help you stick to your 2012 fitness goals, be they big or small. Check our schedule for the January class lineup.