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Make a Difference: Eco-Friendly Lifestyle Choices

eco-friendly lifestyle Jul 11, 2016

Make a Difference: Eco-Friendly Lifestyle Choices

Committed to cleaning up your act? Your eco-friendly, green lifestyle, that is. Hooray! The planet is already thanking you.

An eco-friendly lifestyle goes beyond simply recycling, or even driving a hybrid car. Below, find a list of some in-depth considerations to take into account.

Water Consumption

Are you doing everything possible to conserve our planet’s precious H2O? Be sure that you’re taking short showers, turning off water when brushing teeth or washing dishes, conserving water by running loads of laundry or dishes only when you’ve got a full load, timing sprinkler systems and pool filters to run at the minimum levels and being generally water conscious at all times.

Everyday Life

Be aware of how much you’re driving and make an effort to bike and walk as much as possible (these are healthy choices, too!). Take your purchases into account: are you shopping locally? Are you aware of organic jewelry and...

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Healthy Snacks: On-The-Go!

healthy snacks Jul 04, 2016

Healthy Snacks: On-The-Go!

Let’s face it, many of us have busy schedules which can make it difficult to maintain a healthy eating routine.

However, it is possible to do with a little preparation and the knowledge of what to grab in a pinch. Below find some of our favorite healthy snacks and quick recipes to help you stay nutritious while on-the-go!

Snack options in healthy portions

  • 1 oz. or 23 almonds and 2 tbsp raisins
  • Celery and 1-2 tbsp of almond butter (or peanut butter)
  • 10 pita chips with 2 tbsp. of hummus
  • 14 baked tortilla chips and salsa and/or 2 tbsp guacamole
  • veggie sticks (celery, carrots, cucumber) with 2 tbsp hummus
  • Kale chips (make your own, recipe below)
  • Zucchini oven chips (make your own, recipe below)
  • Apple slices (1 small apple) with almond butter or Better’n Peanut Butter (found at Whole Foods and Trader Joes)
  • 1 oz. or 85 Pumpkin seeds and Craisins (1/4 cup)
  • Greek yogurt with granola (Tip: read labels...
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Meet the Team: Nikita Chugani

Meet the Team: Nikita Chugani

Nikita’s 13 years of Pilates training includes mat and all apparatus. 

She completed her Comprehensive Pilates Training through Polestar Education and is a PMA-certified Pilates instructor.

Originally from London, England, she lived in the Caribbean for 20 years.  There, she opened and managed a gym and spa in 2002 where she taught pilates.  She sold the business in 2010 and moved to Miami.  She started to teach Pilates at other people’s gyms and studios.

Her passion for pilates which began in 2002 has grown stronger with each class that she teaches.  Her goal is for every client to achieve their personal goals and to leave every class feeling challenged and accomplished.

Favorite thing to eat for breakfast

Green juice and an apple

I don’t leave home without???

 My sweater! Miami – it’s hot outside, but cold inside!

If Joseph Pilates were alive today what would you ask him or have him teach...

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Can Pilates Help With Incontinence?

Can Pilates Help With Incontinence?

Yes, we said incontinence.
Come on. We wrote a blog about how Pilates will make your sex life betteryou think we’re too embarrassed to write about this? Nope! We’re actually writing about this topic because more than one of our clients has disclosed that this is an issue for them- and Pilates can help with incontinence! 

Main types of incontinence:

  1. Stress incontinence is when you sneeze, or cough or laugh or jump up and down, and urine leaks out. 
  2. Urge incontinence happens when you have a sudden and intense urge to urinate- even if you went a few minutes prior. 
  3. There are several other classifications, but these are the two main ones that most people experience. But does it really matter what we call it? The bigger issue is that you’re peeing when you don’t want to and you want to know how to fix it, right?

What Causes Incontinence?

The two most common things that cause stress incontinence in women...

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Debunking Health Buzzwords

Debunking Health Buzzwords

We’re all trying to be good moms, dads, children and citizens of the planet. 

We strive to eat well, make healthy lifestyle decisions and care for our Mother Earth.  So what’s all this talk about “organic,” “fair trade,” and “all natural”?  These are just a few of the latest buzzwords swarming around everything we’re eating, drinking, wearing and breathing. But what do these terms really mean?

With “all-natural” cigarettes and “organic” cheeseburgers on the market, does that mean you can smoke and eat fatty foods without any adverse health effects? Of course not!  There are many products labeled with words that sound good for you, but the products themselves sometimes aren’t (good for you, that is!).  Read on for a quick primer on the most popular eco-sounding terms you’ll find on store shelves and racks and discover how these words...

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Get Up. Stand Up.

Get Up. Stand Up.

In a recent article, Diana Gerstacker quoted Dr. James Levine saying that “Sitting is the new smoking,” he and listed seven ways (from cancer, to muscle problems) as to why this is the case. We couldn’t agree more. 

But why?  We're going to explain the biological and fascial reasons why sitting is so bad for us.

We are Homo Sapiens

Let me first start by introducing you to Homo Sapien, your ancient grandparent… and where we all came from. This original human was thought to have evolved into a biped (two-legged walker) for numerous reasons, of which I would like to highlight: reaching and carrying food, saved energy during locomotion, ability to run, and enhanced field of vision.

Please keep in mind that we have not significantly skeletally evolved from this ancient ancestor of ours – we have roughly the same spines, pelvises, legs, arms, etc at birth. Now please tell me how sitting accomplishes any of the tasks...

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9 Nutritional Myths: Find Out What is Fact or Fiction

nutrition myths May 16, 2016

9 Nutritional Myths: Find Out What is Fact or Fiction

As a nutritionist, I have heard all sorts of crazy things clients believe will help them lose weight. Here are a few of the most common weight loss nutrition.

1. Carbohydrates are fattening—limit them.

No matter what food group you choose, if you cut out the items from that group, you will reduce your caloric intake and lose weight. The problem is that you will also reduce your nutrient intake, unless you choose what to eliminate carefully. It is not necessary or desirable to cut carbohydrates from your diet completely. Instead, choose wisely, the best choices are always unrefined, whole-grain carbohydrates.

2.  Some foods make you burn calories.

Celery, grapefruit, etc will not help you burn calories and lose more weight. “Negative” foods (foods that cause you to burn off more calories than the calories you get from eating the food) simply do not exist.  If it sounds too good to be true, it probably...

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Work Out Smarter, Not Harder

workout smarter May 09, 2016

Work Out Smarter, Not Harder

In case you missed it in The Florida Villager, below is the feature on Pilates in the Grove found in the February 2016 and May 2016 Editions, “Work Out Smarter, Not Harder.” Thanks to The Florida Villager for sharing our story!

By: Andrea Carniero

Pilates in the Grove brings their unique brand of healing to South Miami

For many, the idea of a Pilates studio conjures up images of long, lithe women stretching themselves into seemingly impossible positions as they maneuver within a series of weights and pulleys. They would be wrong.

In reality, says Pilates in the Grove owner Christa Gurka, students are more likely to find an atmosphere of support and healing, with many regulars working to alleviate everything from back pain to sports injuries in addition to getting fit. “Our studio is very different,” says Gurka, who opened her newest studio in South Miami last month. “We’re all about bringing [Pilates] to...

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Pilates for the Mind, Body and Spirit

Pilates for the Mind, Body and Spirit

Last week, one of my Pilates clients invited me to her 50th birthday bash! I was honored to be included and when I told her that, she said that I was an important person in her life as Pilates had helped her not just physically, but also mentally and emotionally. A few months ago, she went through some major health issues and all through that trying time, she continued to attend her regular Pilates classes. While practicing Pilates, she was able to take her focus away from her stressful situation and thus managed to go through the surgery and recovery with her mind and body strong.

“The acquisition and enjoyment of physical well-being, mental calm, and spiritual peace are priceless to their possessors if there be any such fortunate living among us today.  However, it is the ideal to strive for, and in our opinion, it is only through Contrology that this unique trinity of a balanced body, mind, and spirit can...

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Almond Butter Chocolate Chunk Brownies (Gluten-Free)

almond butter brownies Apr 25, 2016

Almond Butter Chocolate Chunk Brownies (Gluten-Free)

Yes, I am a Pilates instructor and I am supposed to love healthy food. 

I am supposed to set a good example for my clients…right? Actually, I do love healthy food. I eat healthy and exercise every day. I eat all vegetables, fruits, nuts, wild salmon, free range chicken and eggs. I really try to stay away from bread and pasta because they make me feel weighed down and tired. But the reality is, I am human. I do crave sweets, not all the time, just some times. And when I do, it’s chocolate. And I like brownies, the ooey gooey fudge kind. So I would like to share a healthier version of my favorite treat. They are made with all healthy ingredients and are gluten free. So if you are a chocolate lover like me and you want to try something healthy, these brownies are the way to go. Enjoy!

Almond butter chocolate chunk brownies (gluten-free)

Ingredients

  • 1 cup roasted almond butter. Try to get organic, free of extra...
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