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What a Mom Wants…

We’re proud moms, but that doesn’t mean that all of our jewelry has to be engraved with our children’s names or that the only artwork we want on display is an abstract doodle by a 4-year-old. And it certainly doesn’t mean that we want another machine-washable “handbag.” This Mother’s Day, the items topping our real wish list aren’t exclusive to moms, they’re not necessarily practical, and they’re definitely not for sale at Babies”R”Us. Consider this a list of what we really want this year . . . or any day we need a reminder that while we’re moms, we’re also just women who love a good spa treatment.

Stylish Sunglasses

A Body Scrub Treatment

Nice Perfume

Artwork

An Ongoing Supply of Wine

A Future Heirloom

Unique Flowers

A Designer Handbag

A Decorative Object

Stud Earrings

A Memorable Experience

 

Archive for the ‘Events’ Category

How to apply sunscreen

How to apply sunscreen

Sunscreen is safe and can protect your skin against skin cancer and premature aging. However, it is not as effective unless it’s applied correctly. Follow these tips from dermatologists when applying sunscreen:

Choose a sunscreen that has an SPF of 30 or higher, is water resistant, and provides broad-spectrum coverage, which means it protects you from UVA and UVB rays. Follow these helpful tips when selecting a sunscreen.

    1. Apply sunscreen generously before going outdoors. It takes approximately 15 minutes for your skin to absorb the sunscreen and protect you. If you wait until you are in the sun to apply sunscreen, your skin is unprotected and can burn.
    1. Use enough sunscreen. Most adults need at least one ounce of sunscreen, about the amount you can hold in your palm, to fully cover all exposed areas of your body. Rub the sunscreen thoroughly into your skin.
    1. Apply sunscreen to all bare skin. Remember your neck, face, ears, tops of your feet and legs. For hard‐to‐reach areas like your back, ask someone to help you or use a spray sunscreen. If you have thinning hair, either apply sunscreen to your scalp or wear a wide‐brimmed hat. To protect your lips, apply a lip balm with a SPF of at least 15.
  1. Reapply sunscreen at least every two hours to remain protected, or immediately after swimming or excessively sweating. People who get sunburned usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product. Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen. For more skin cancer prevention tips, see a board-certified dermatologist.

People who get sunburned  usually didn’t use enough sunscreen, didn’t reapply it after being in the sun, or used an expired product.

Your skin is exposed to the sun’s harmful UV rays every time you go outside, even on cloudy days and in the winter. So whether you are on vacation or taking a brisk fall walk in your neighborhood, remember to use sunscreen.

For more skin cancer prevention tips, see a board-certified dermatologist.

Archive for the ‘Events’ Category

MUMMY TREATS!

low-sugar-halloween-treats-02Makes:  12-15 Mummies/Things
Active Time:  30 minutes
Total Time:  3-4 hours

Ingredients:

3 large BANANAS
3 tablespoons gently melted, food grade COCOA BUTTER
3 tablespoons powdered COCONUT SUGAR
CANDY EYES, “safe” chocolate chips, currants or raisins

Directions:

Have the kids peel and slice (butter knife it) the bananas into 1-1/2″ chunks. Skewer bananas with lollipop sticks (available at most craft stores), or use kabob skewers cut in half using wire cutters as I did. Place on a parchment-lined baking sheet and freeze.

For the candy coating; in a small bowl, mix the melted cocoa butter with the powdered sugar.

Spoon a little drop of candy coating on a frozen banana and stick on an eye (or two, or three). Using a spoon, have the kids drizzle candy coating over the bananas in all directions, avoiding the eye.

An egg carton turned upside down with little holes poked in the bottom made a good stand as we worked on them.

For the “Things”; We made the orange shredded coconut by mixing a few drops of yellow and a drop of red India Tree Liquid Natural Decorating Colors with some unsweetened shredded coconut. We opted to toast the coconut for a few minutes. Voila, colored sprinkles. To assemble the “Things”: Attach eyes with a dot of candy coating. Drizzle candy coating on to coat front, avoiding eye(s). Sprinkle with coconut. Drizzle to coat back. Sprinkle again. Drizzle to coat top. Sprinkle again. You gotta work in stages as the candy coat hardens real quick on the frozen bananas.

 

 

 

Archive for the ‘Events’ Category

Mix It Up!

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In a world of constant change and innovation we all are trying to stay up to date and current on anything in the news about health, aging, nutrition, and exercise.

Research shows that mixing up your workouts is a good idea. Not only do you add some variety, but you also give your metabolism a shot in the arm with a new class here and there.

If a regular workout routine works for you, why should you change up your fitness style? Here’s why it’s important to mix it up every now and then.

  1. You don’t want to plateau. Adding variety to your workouts will keep your exercises from becoming ineffective. If you run at the same speed on the treadmill everyday for 20 minutes, your body will eventually hit a plateau. You will still be burning calories, but you’ll need to increase your resistance levels or speed if you want to really maximize results. This is why personal trainers always push their clients to do more reps each workout session, because it helps boost their metabolism and as your strength and endurance grows, so should your workout.
  2. Your body needs time to repair itself. A friend of mine has the best workout routine: Mondays and Wednesdays she goes to yoga and Tuesdays and Thursdays she runs five miles. Because running can be hard on her body, she gives herself a day or two in between to recuperate. If you do the same intense workout each day, you won’t be giving certain muscle groups enough time to heal between each workout, and you increase your chances of being injured. Just make sure you have low-intensity workout days between your intense workouts to prevent your body from becoming overtrained.
  3. Burnout prevention. The last thing you want is to get bored with something because you do it so much. Loved biking as a kid but now it only reminds you of your loathed spinning class? Here’s the thing: if you keep doing the same workout routine each day and your results start dropping, you’re more likely to get bored and give up on your fitness goals. To prevent this from happening, always keep your workout schedule mixed up so things don’t become repetitive and boring.

We have added some new fitness classes to our schedule for this exact reason.  We are even offering YOUR FIRST CLASS FREE so you can try it out and see for yourself how great you feel!  Come join Johnny for CORE CAMP – The class on Tuesdays and Thursdays at 6pm or Saturdays at 7am.  Karla and Sarah teach BODY BLAST – you and gravity on Monday and Wednesday mornings at 7am.  Just call the studio to sign up for your free class today!  562-595-7888

Archive for the ‘Events’ Category

Too Busy to workout?

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Too swamped with work, family, and life responsibilities? Do you struggle with fitting your workouts into your busy schedule, yet feel anxious about missing your exercise sessions and meeting your fitness goals? How do we get out of this bind? Fitting in your strength training and cardiovascular workouts takes careful planning. Dwell less and take action instead. Following the steps outlined in this article, you’ll save time and get closer to meet your fitness goals.

Step 1:  Select a time for a weekly planning session. In order to locate pockets of time for each upcoming week, get your calendar out; you won’t need more than 15 minutes to organize your schedule. To keep yourself reminded of the time you’ve designated, make sure this information is available on the calendar you’re most likely to look at daily.

Step 2:  Record all of your obligations for the week. Fill in everything you can think of that requires your time.

  • Do you or someone in your family have a dentist appointment? An appointment with a hairstylist? A project to complete?
  • Record it all

Step 3:  Look at the pockets of available time between activities or appointments.This is where you’ll schedule your daily workout routines.

  • Highlight your open windows of time. Identify varying time slots in order to tailor your workouts to the available time you have. The more time you have, the better. No matter what time slots you have, there are resources available to fit your lifestyle:
    • 60 minutes or more?
    • 50 minutes
    • 40 minutes
    • 30 minutes
    • 20 minutes
    • 10 minutes

Step 4:  For optimal results, schedule 30 minutes of cardiovascular exercise 3 to 4 times per week. Many people find cardiovascular exercise a daunting task because they try to get in way too much cardio. That’s right – too much! To achieve most fitness goals, you’ll want to do 30 to 50 minutes of cardio three times per week at your target heart rate. This means that you can get yourself changed, sneakers on, and complete your cardio workout in a total of 30 to 50 minutes!

  • Be sure to pick something you’re willing to do. Without choosing what you enjoy doing, you can have a hard time getting motivated to do cardio.
  • Write down “cardiovascular exercise” in time slots that give you 30 to 50 minutes of free time. Go ahead, fill in 3 of these slots:
    • If your knees bother you, choose a stationary bike, an elliptical machine, or go for a swim.  Take a 30 minute cycling class!
    • Is a brisk walk or run in your neighborhood appealing?
    • How about those stairs at the office? Walk up and down for the allotted time.
    • Do you prefer a class at a local club or town hall?
    • A video in your living room?
    • Don’t know what you like? Try some different options and find what you are most likely to stick with.

Step 5:  Schedule 30 minutes of strength/resistance training exercise at least three times per week. Taking that first step is often the toughest. Make yourself accountable by signing up for a personal training session, signing up for a Pilates Reformer class or partnering with a friend. 40 minutes of strength training is optimal; however, you can fit some exercises in as little as 10 minutes if you’re prepared to optimize those short bursts of free time.

  • Have a set of dumbbells ready to go under your desk.
  • Throw some tubing or bands in a desk drawer for easy access.
  • Book 2 to 3 pilates reformer classes a week…these classes get the spine moving in every direction, strengthen the core, improve balance, agility and flexibility.  There truly is no better option if you are interested in making the most of your limited time.

Step 6:  Look your schedule over.

  • Have you fit in 3 sessions of cardiovascular exercise for 30- 50 minutes each in your week?
  • How did you do with strength/resistance training? Have you scheduled at least three sessions for the week?

Step 7:  Stick with your schedule for the week. Following through with your exercise plan will give you a sense of accomplishment. You can tweak your routine next week if necessary.

  • When you’ve completed each workout, check it off on your calendar, PDA, cell phone, etc.
  • Notice what works for you and what doesn’t so you can make changes when planning day comes around again.

Step 8:  Repeat each week. By sticking with a planning day and creating a schedule each week, you’re more likely to stick with your plan and reach your goals.

  • At the end of each week, note what worked and what needs to be changed.
  • If your plan worked well for you this week, repeat. If not, make the necessary changes.

YOU CAN DO THIS…SUCCESS IS YOURS!!!

Archive for the ‘Events’ Category

staying committed….

One of our great clients, Lorena Chandler, sent me this article.  Take a read…see what you think…what motivates you?

How to Make  Yourself Workout!

Archive for the ‘Events’ Category

Another Party? 10 Tips to maintain control of your eating

images-1 Temptations abound at parties, but celebration doesn’t have to mean overindulgence. Follow these tips to stay on track.

Say no the first time to passed hors d’oeuvres. Chances are good that the healthier options ill come around again. See what’s being served before you decide what to eat.

Limit your alcohol. Inhibitions are lowered with every drink, and those cocktails aren’t calorie free. Alternate alcohol with water or another calorie free drink. Don’t combine alcohol with caffeine. Caffeine speeds up the rate at which alcohol is metabolized, and it masks the effect of the alcohol.

Eat before you go. Don’t go to a party starving. Eat a hard-boiled egg and an apple, a banana with some peanut butter or a slice of turkey. The protein will fill you up for few calories.   You’ll be less likely to binge if you’re not overly hungry.

Treat appetizers as a meal. If you’re going to eat 400 calories worth of appetizers, know that that’s your dinner.   Don’t expect to go home and eat a “real” meal.

Survey the spread before you fill your plate. Confronted by so many rich foods, you might want to start piling up the food, but stop and take a deep breath. Think before you serve yourself (and try to serve yourself, so you control the serving size).

Keep track of what you’re eating. Don’t mindlessly eat, and try not to eat and make conversation at the same time. If your eating and drinking is spread out, you might not realize how many calories you’re eating. Just because you’re not eating an entire meal doesn’t mean that those are free calories.

Buddy up. If you’re worried about eating too many sweets, share your dessert with someone else. You’ll eat less and not do as much damage.

Use a smaller plate, or commit to just one round of food. Don’t pile your food so high that’s it’s falling off the plate.

Be choosy, and stick to proper serving sizes. Take only those foods you really like, and don’t overload on them.

Bring a dish, if appropriate. If you bring something healthy, like salsa with vegetables, whole-grain crackers and light dip or a large salad, you know there’s at least one option for you at the party. Take small helpings of other dishes and load up on your healthier one.

GOOD LUCK!!!

Archive for the ‘Events’ Category

Paleo a la Wendy – Chicken Adobo

Chicken Adobo Paleo

From the kitchen of our Magnificent Client – Wendy Hernandez

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Ingredients:
2lbs. Chicken Thighs skinless
1 cup apple cider vinegar
1 cup coconut aminos
6-8garlic cloves, crushed
1 tsp. black peppercorns
6 bay leaves
Coconut oil/olive oil
1/2 medium yellow onion, diced (optional)*
Chicken stock (optional)*

Directions:
1. Combine vinegar, aminos, garlic, peppercorns and bay leaves in a large bowl.
2. Heat deep pan. Add fat of choice. Once the pan is hot, sear thighs on both sides. About 5 minutes. If you are using onion, add it now.
3. Add the rest of the ingredients. They should cover the chicken thighs. If not, add a little chicken stock.
4. Let ingredients and thighs come to a boil, then reduce heat to a medium-low and simmer. Cook for about 25 minutes or until chicken is tender.

Serve with sautéed snow peas and cauliflower rice.

Archive for the ‘Events’ Category

The Gift of Fitness…Not Flowers!

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Administrative Professionals Day is April 23, 2014!

Why not surprise the professional in your life with the GIFT OF FITNESS instead of flowers that only die!

Join the many local businesses who are investing in their employees by gifting fitness classes and nutritional counseling to their employees this year!

We have the following package available online and in the studio!  We will even gift wrap your purchase at no additional charge!  Need more than 5?  Call us ahead of time and we will have them ready for you when you arrive or we can even deliver!

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Archive for the ‘Events’ Category

Spin to Hear 2013

 

Join the Five Starr Team
October 6, 2013
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Join Team Five Starr as we work together to support, Zarzana Chiropractic and the John Tracy Clinic –
providing support for hearing impaired children and their families.