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How Can You Add Walking to Your Life?

Image courtesy of photostock at FreeDigitalPhotos.net

Today I’m going to give you a challenge. It’s a really simple challenge, but I know that doesn’t make it easy. I am currently growing an obsession with walking and limiting my “sitting time” every day. It is fascinating how much of our daily lives are spent sitting in a chair with our tailbones tucked underneath us (not ideal!) when our bodies are made to be standing and walking around. My current inspiration and role model,  biomechanist Katy Bowman, says every single human should be walking 3-5 miles everyday. I believe her. But I also believe myself and everyone else when we say it is an almost impossible task to add 3-5 miles of walking into our everyday life. Especially since this means literal walking. Not running. Not spinning. Not even walking on a treadmill or elliptical. Real, honest to goodness, walking outside allows you to utilize all of the muscles in your leg as they were meant to work, including your glutes and hamstrings which are almost impossible to use correctly on a treadmill or bike. Walking is natural movement that our human bodies need to be doing. Standing too. Sitting for the prolonged periods of time as most of us are these days is detrimental to our posture, joint health, cardiovascular health, and overall wellness. So we’ve got to start making a change, right? RIGHT!

I believe in baby steps. I believe that something is always better than nothing. So today I want you to challenge yourself to think of a few ways that you can add more standing and walking to your life. Start small. Don’t worry if you miss a day. Whatever you start doing helps! Here is a list of some easy ways to incorporate more walking and standing in to your life so you can spend more time out of your chairs!!

Take Calls Standing Up
If you’re in an office, or even at home on your couch, make a point to stand up and walk around a bit while you are on the phone. Even if you’re only on the phone once today. You will have used your  muscles to get up out of your chair, changed the alignment of your body, and begun a new habit.

Discover Your Walking Errands
I live in the city, I know that makes me lucky because I have coffee shops, drug stores, grocery stores, and restaurants within a mile of my house. But even at my parents house in the suburbs, the local drugstore was just two blocks away. Our favorite lunch spot was about a 5 minute walk. And we rarely walked there. Take a moment and think about what is close to your home or office. How far is the Tim Hortons where you grab your coffee? Or the bank where you deposit your check? Can you pick an errand that you can walk to? What if you walked to pick up your lunch? I’m not saying you have to walk 7 miles, but find something that’s doable for you. I bet you can think of something!

Make Friend Dates Active
Plans with my friends are almost always getting drinks, getting coffee, or having dinner. Anyone else feel the same way? It’s awesome. I love drinks and coffee and going out to dinner. But what if we added an option or two to our list of possible things to do with friends (or family). Next time you’re making plans, see if your friend would like to take a walk or hike. Even if it means going shopping or touring art galleries, I bet you can find a way to incorporate walking in to your date.

p.s. Please don’t wear heels to go shopping, gallery walking, or to explore the city. It doesn’t feel good for a reason!

Drink Water From a Smaller Bottle or Cup
You have a huge 1 liter bottle sitting on your desk at work so you make sure to stay hydrated throughout the day, right? I love that. But, you don’t have to get up and refill that bottle much do you? Try using a glass, mug, or smaller bottle instead so you have to fill it more frequently. The more often you can get yourself out of your chair and moving, the better. So take separate water and bathroom breaks to increase the frequency of your trips. And if you think someone at your office will have a problem with you getting up from your desk a bit more often, you can have them call me. I’ll yell.

Walk Around the Block Before Getting Into your Car or Home
This one may be my favorite because this is how I started to introduce walking in to my life and it took me less than 10 minutes. Ideally we’ll all be able to add more than 10 minutes of walking in to our lives but we’ve got to start somewhere! If you can’t possibly imagine making time in your schedule to take a walk, challenge yourself to walk around the block when you get home from work, before you even walk in the house. Maybe you can keep your sneakers in your car so you don’t even think about walking in the house before you’ve taken a brief walk. I will often walk out of the house completely ready to go, toss my bag into my car, keeping my keys and phone on me, and take a walk. Then I don’t even have to get back in the house and get ready, I just hop in my car and go about my day.

Stay Standing When You Get Home
A body in motion, stays in motion, right? I have noticed that if I sit down on the couch as soon as I get in the door and take my shoes off, I’m done. I’ve started to take care of the things that need to be done around the house (or at least some of them) as soon as I get home, so that I can stay moving a bit longer. Although I’m not a lover of cleaning, I’ll get the dishes done, or put away some laundry, sweep the kitchen, whatever it takes to just stay standing a bit longer before I give in to relaxing on the couch. Every little bit counts and the more you do it, the more natural it will feel. If you’re sitting down to chop vegetables for dinner, start there, stay standing!

Take up Hiking
This isn’t necessarily the simplest change to make, but it is incredibly rewarding. Even if you can only fit in a half mile, add a hike to your weekend plans. The weather is improving here in the Northeast and being outside to enjoy it will drastically improve your mood and overall health.

There you go! Seven ways that you can start adding a bit more standing and walking to your day. Remember, every little bit counts!! I would love to hear other ideas you may have or methods that have worked for you! Please share in the comments below or on our Facebook page!

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5 Reasons to Love the Pilates Reformer

Photo by Katie Africano

Everyone knows what a Pilates mat class is. We all see them at the gym, on videos, even outside in the parks during the summer! You’ve got the mat class down, but did you know that Pilates was created with many pieces of equipment including the miraculous machine: The Reformer? If you haven’t experienced Pilates on the Reformer, you have not yet discovered all that Pilates has to offer, and trust me, you should! Here are just 5 of the many reasons you will absolutely love Pilates on the Reformer:

1. You Can Do It!
The number one reason to love Pilates on the Reformer? No matter what your age or fitness level, you can do a Pilates workout on the Reformer! The Reformer’s spring resistance system allows your trainer to adjust the Pilates exercises to meet your abilities and needs. Resistance can be added or taken away in a snap to assist you through an exercise or make it more challenging. The machine may look a little intimidating, but after the first time you get your feet in the straps, the anxiety will pass. You will leave feeling more confident than when you walked in the door because you will have put your legs over your head, stood up on the Reformer, and worked new muscles like a champ!

2. A Truly Full Body Workout
Pilates mat classes are notorious for working the core. Although I absolutely love the Pilates mat workouts, some people find they want more leg and upper body work. The Reformer answers those needs. With a full repertoire of upper and lower body exercises that emphasize core engagement throughout (of course), you will feel every muscles of your body work during each and every Pilates Reformer workout. After only a few sessions, you will experience a more balanced feeling in your body as all of your muscles begin to find their synergy after working together throughout your workouts.

3. Two Words: Eccentric Contraction
The unique spring resistance system forces you to work during all portions of the Reformer exercises, including the release. You will contract your muscles concentrically to perform each movement, and then release with control to engage them eccentrically. This strengthens your muscles in a very functional way that will help you in your day-to-day life, improves the flexibility of your muscles, and helps develop that signature Long + Lean Pilates body.

4. Workout Variety
Have you ever gotten frustrated with a workout that includes 4 moves repeated 50 times to exhaust your muscles? I have! Although that method does build strength, it can be incredibly boring and hard to stick with. Pilates Reformer workouts take you through a whole series of workouts, repeating each movement only 6-12 times. You will often work the same muscle group in multiple exercises, but in a different way each time. There is a beautiful flow to the Pilates Reformer exercises that keep you moving and guessing what will come next. Each Long + Lean Pilates Reformer session is a bit different from the one before it. Whether it’s changing up the order of the exercises, or trying new variations, your Pilates Reformer workout will never feel like the same old thing.

5. It Just Feels Good!
The beauty of the Pilates Reformer workout is in its ability to work all of your muscles without exhausting them. You build strength without reaching fatigue while also creating improved range of motion in your joints and improving your flexibility. Each session will leave you feeling energized, relieve stress, improve your posture, and relieve joint pain. Many people say they feel longer and taller after their Pilates workouts and Pilates is famous for relieving back pain and rehabilitating injuries. Bottom line? You will feel soooo good after your Pilates Reformer sessions!

Ready to feel amazing and try Pilates on the Reformer for yourself? Contact us today to set up your introductory appointment at our Allentown Studio on Elmwood Avenue in Buffalo!

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Core Strength: What’s the Big Deal?

Reason numero uno for doing Pilates is always….”amazing core strength!” Pilates is a method built around strengthening the core and just about everyone out there tells you to increase your core strength. But why? What does increased core strength give you?  First let’s talk about what the core actually is…

Yes, the core includes your abdominal muscles.  That means not just your six pack muscles (the rectus abdominis), but also your internal and external obliques, and your transverse abdominis. Pilates works all of these abdominal muscles, thank goodness, because they are all integral to having strong and flat abs. But your core goes beyond your abs. Also included (and worked in Pilates) are the pelvic floor, glutes, multifidi, diaphragm, psoas, lats, and quite a few other muscles of the back and hips that stabilize your pelvis, spine, and shoulder girdle. The important thing to know here is that a strong core means more than six pack abs.

Pilates is such a great workout because it works all of those muscles listed above in every exercise. Each and every Pilates exercise is designed to work your core and train your body to stabilize your limbs with those support muscles. Pilates devotees all have super strong and efficient core muscles. When I say efficient I mean they’re quick to engage and support you when the body needs to move and do all the crazy things your life asks you to do.

So let’s talk about why that’s so important…the core muscles, especially the deep ones like the pelvic floor, transverse abdominis, and psoas, are the muscles that turn on just before your mover muscles (quads, pecs, etc.) start performing. The deep core should work intuitively to protect your spine and support your pelvis while your limbs are moving freely. That’s another thing about core strength: when you have it, your other muscles don’t have to try to compensate so they’re free to do their own job easily and effectively. Movement efficiency means you work less to get the same thing done, which is so amazingly important for athletes but also for everyone else too.

As I mentioned before, core strength supports your pelvis and protects your spine. Which will, in turn, protect your from injury and keep you free of back issues and pain. Injuries can occur to anyone, not just athletes and weekend warriors. You can hurt yourself twisting to get a bag in the car, bending over to pick up your toddler, walking down your driveway. Also, core strength will improve your balance and coordination, meaning you won’t fall as easily or you’ll be able to recover from a stumble without spraining your ankle.

Beyond all of these benefits that will make you move better and feel better, core strength will help you look better too! Not only will focusing on your core muscles give you a flatter belly, slimmer thighs, and a toned behind, core strength also helps improve your posture and make it easier for you to sit up and stand tall without having to work too hard at all.  A strong core will give you the ability to maintain great posture without even having to think about it. Woohoo!

Are you convinced that having a strong core is well worth it? Great! Now come do Pilates with Long + Lean and start strengthening that core!!

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Favorite Food: Artichokes

Hey Long + Lean Pilates fans, and happy 2015 to you! One of my New Year’s Resolutions is to try a new recipe every week, including foods that I may not be very familiar with in the kitchen! As part of this journey, the Long + Lean Wellness Blog will feature one awesomely healthy food as our Favorite Food of the Month. We will then share a new recipe for that Favorite Food each week to help you incorporate it in to your diet.

Artichokes

Photo via artichokes.org.

Starting off the Favorite Food of the Month series is the humble artichoke! The artichoke is definitely underrated, and since it’s often dipped in butter or aioli, people tend to forget that it has some awesome nutritional benefits. Keep reading to find out what’s so fabulous about artichokes and how to prepare them easily TODAY!

Why we love artichokes:

  • Low in calories and fat! There’s just 60 calories for one medium artichoke, and less than 1 gram of fat and yet….
  • Artichokes are full of dietary fiber, giving you 14% of your daily recommended fiber intake
  • Great source of folic acid, vitamin C, vitamin K, and B-complex vitamins
  • Artichokes provide you with a healthy dose of the antioxidants and minerals your body needs such as potassium, copper, iron, and calcium
  • They’re so fun to eat!
Easy Artichoke Preparation:
Start eating artichokes with a super simple preparation like boiling them! Here’s how…
  1. Cut off any nasty thorns from the outer leaves (optional)
  2. Cut off the end of the stem, leaving about 1 inch remaining. Some people do eat the whole stem but it tends to be bitter. If you want to try the stem, just cut off the very end of it and peel the tough skin off before cooking.
  3. Rinse under cold water.
  4. Fill a pot with water. You can add whole garlic, lemon slices, and/or a bay leaf to the water for additional flavor if desired.
  5. Place the artichokes in the pot in one single layer.
  6. Bring the pot to a boil and continue cooking for about 35 minutes. When they’re done, you should be able to peel the leaves off easily.
  7. Remove the artichokes and allow to cool slightly then go ahead and enjoy!!
Artichoke Tips:
  • Don’t eat the whole leaf! Once cooked, peel one leaf off at a time and use your teeth to scrape off the soft flesh at the base of the leaf. You can also eat the heart of the artichoke that becomes exposed once all the leafs have been peeled off (Artichoke hearts, YUM!)
  • When you get to the heart, make sure to scrape away and discard the fuzzy stuff, that’s not so great to eat.
  • For optimal healthy eating, try eating these with just a touch of salt, like you would with edamame  or some extra lemon instead of dipping in butter. Or maybe just dip every other leaf in butter. 😉
Did you know?
“Artichokes can also be made into an herbal tea. “Artichoke tea” is produced as a commercial product in the Da Lat region of Vietnam. The flower portion is put into water and consumed as an herbal tea, called alcachofa in Mexico. It has a slightly bitter woody taste.” – Wikepedia
Check in to the blog next week for a fun and delicious artichoke recipe!!
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Quick Healthy Breakfast Options

Have you found yourself in a breakfast rut? After a conversation with a client this morning (at 6:30 am nonetheless), I realized just about every one of us gets stuck eating the same breakfast over and over again until all of a sudden we absolutely must eat something else.

We all could use some variety in our breakfast routine but, of course, time is limited. I’ve picked a few of my favorite healthy breakfast options that won’t throw off your morning routine. Try something new with one of these great options:

 

Smoothies: Smoothies are relatively easy to make, especially if you keep frozen berries or pre-cut fruit on hand. I also love smoothies because the options are literally endless. Have you ever heard of an Apple Cinnamon Coconut Smoothie!?  You can find so many healthy smoothie recipes on Pinterest or Google, there are even old school books with tons of options. Don’t feel like pulling out the blender?  Try Ashker’s Juice Bar on Elmwood or Squeeze Juicery on Main Street in Williamsville for healthy and convenient smoothies with absolutely no clean-up needed.

 

 

 

Yogurt, fruit, granola: I just read an article that stated how unhealthy yogurt and granola can be for breakfast. I disagree. If you do it right, yogurt and granola can be a great healthy breakfast option! I always choose a granola with as little added sugar as possible. If you can find something with honey or coconut sugar instead of standard sugar, that’s even better. Are you a great meal planner? Make your own granola so you can control the ingredients better. Keep the amount of granola you use on the minimal side, just enough to add a crunch. Opt for plain organic greek yogurt for your healthiest option, but as long as you get yogurt with no (or at least very little) added sugar and completely natural ingredients (I like Stonyfield Organic), you’re good. Lastly add fruit and other healthy add-ins for maximum nutritional benefits: berries, bananas, walnuts, pecans, ground flax seed, etc.

 

Whole grain toast with peanut butter, honey, and bananas: This breakfast is quick, easy, delicious, and comforting. One slice is enough if you load it up with peanut butter (or any nut butter) and sliced banana. I like to put a drizzle of honey on first and spread it over my toast, then the peanut butter, then fill every space with banana slices. I recommend using the heartiest, healthiest bread you can find. I prefer Ezekiel Sprouted Grain Bread, available at most grocers.

 

 

 

Whole grain toast ricotta cheese, honey, and blueberries: A variation on the toast and peanut butter above, this delicious and unique breakfast was discovered by my Mom who absolutely swears by it. Again, use the heartiest bread you can find for maximum nutritional benefits. I recommend mashing your blueberries on top of the toast so you don’t have to deal with blueberries rolling off your breakfast!

 

 

 

Brown rice cake with almond butter and jelly: Another toast and peanut butter variation, this is my ultimate on-the-go, in-a-huge-rush breakfast. I use brown rice cakes with no salt added. Heed caution when purchasing rice cakes, they aren’t all healthy. I use all natural almond butter (preferably raw) but any nut butter will do here. Peanut butter is really the least healthy of the nut butters, but its delicious, so do yo’ thing. Just like with the rice cakes, it can be challenging to make sure your jelly is actually healthy. Look for no sugar added, all natural, and/or fruit juice sweetened varieties. Always check the ingredients to be sure you aren’t getting something with high fructose corn syrup or sugar as the first or second ingredient. Whenever possible, I get strawberry jelly that’s either ALL strawberry or sweetened only by natural fruit juice. I can eat this easily in the car when necessary.

 

Mini Frittatas: I first tried mini frittatas during a run in with the South Beach Diet back in college.  Although I don’t recommend, the diet, I do recommend these convenient little “egg muffins” for on-the-go nutrient-rich breakfasts. You can make your frittatas however you like them (please pack in the veggies!), make them all at once, freeze ’em til you need ’em, and then heat up in the microwave and get going! Here are some recipes you can try: Mini Frittata Muffins

 

 

 

Oatmeal and…anything: This is the only breakfast option on my list that is a bit challenging to eat on the go, but thats okay, its GREAT to sit down, breathe, and enjoy your breakfast at a proper table. Oatmeal can be made in so many different ways. Add some fruit, add dried fruit, add nuts, add cinnamon, use some pure maple syrup, throw in some nut butter and flax seed. The options are really infinite. Browse Pinterest for great ideas or simply get creative with what you already have on hand. And if you are looking for a super convenient way to eat oatmeal, check out Wegman’s frozen breakfast section; they sell frozen oatmeal bowls that are actually super healthy! Thanks, Wegmans! 🙂

 

What’s your favorite healthy breakfast? Please share in the comments below!

 

 

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