Spring is the time to SPICE THINGS UP!
Posted on March 11, 2013
As your body comes out of its Winter hibernation mode, it’s the perfect time to rev up your metabolism and lose those last few pounds! So kick that boring cold-weather sched and change it up with our new Spring classes, workshops, and services!
We all know that it’s important to change up our workout routine. We’ve read the articles, seen the results, and have tried it ourselves. The only problem is, once you’ve found something you LOVE doing, why add something you hate doing? If you’re not seeing the same results that you once were from your routine, consider adding one of our new, exciting Spring classes to your schedule! You’ll be anything but bored.
The first week of March, we kicked off our new Yoga schedule in the Mat Studio, and it’s been a hit! Join us on Sundays at 6pm and Mondays at 6:45pm to get your flow on. But if Yoga is not enough to jolt you back to life after the long, cold Winter- don’t worry!
Starting Saturday, 3/16, we’ll be launching the first series of our NEW Aerial Silks Pilates class. The class will run for 3 Saturdays in a row (3/16, 3/23, and 3/30) from 12-1:30pm. You must be able to commit to all three classes to join. Visit our website or contact us to purchase an Aerial Silks package ($45/class) and then contact the desk at firstname.lastname@example.org to register. Space is limited, so don’t wait!
The workshop will run on:
Friday, 4/12 6-8pm
Saturday, 4/13 11am-6pm
Sunday, 4/14/13 11am-6pm
Learn to teach the foundational, beginner, and intermediate exercises of Sanctuary Pilates Matwork. Manual included! The cost is $1100- sign up with two or more people and receive a 15% discount!
And don’t forget the role overall wellness plays in a healthy fitness routine!
We’re teaming up with Amy Galper, creator of Buddha Nose, for a fun afternoon workshop on Sunday, 4/7/2013 on the basics of essential oils, and homemade organic beauty and wellness products. And the best part? She’ll teach us how to make 2 organic beauty/wellness products to take home!
The cost of the workshop is $45, and pre-registration is encouraged. Visit our website to register, or contact us!
Amy will also be offering Shiatsu sessions here at Sanctuary- email or call to book!
Fight the Winter Blues!
Posted on January 28, 2013
Do the winter months leave you feeling drained and exhausted? The cold weather, precipitation, and short daylight hours can really take a toll on your energy levels. We’re here to give you tips on how to power through your day! We’ll start with a super fast and healthy breakfast recipe that will last all week, and we’ll give you some great energy boosting exercises to use at your desk in the office.
We all know that breakfast is the most important meal of the day. But when the sun isn’t even up yet and you’re bed is so soft and warm, it’s easy to “Snooze” right through meal time. Tempt yourself out of bed with this delicious, fast Breakfast Bruschetta that will leave you feeling full and energized all morning!
What you’ll need:
Spinach or Kale
White Cannellini Beans
- Night Before Prep: At the beginning of the week, chop up your tomato, onion, 1-2 cloves of garlic. Add the beans, and mix all together with a splash of olive oil and lemon juice. Store it in a plastic container in the fridge. Hard-boil some eggs, peel them, and store them in the fridge.
- In the Morning: Throw some of your bruschetta, some spinach or kale, and some olive oil into a frying pan and heat up until the leaves are cooked. Toast your bread. Put your bruschetta and greens on the toast and top with a sliced hard-boiled egg. Don’t be afraid to butter your toast if you like to! The morning is a great time to get some healthy fats in.
Why We Love This Recipe:
1) The complex carbs, fiber, and protein counts will make you feel instantly full and awake, and that feeling will take you straight through to lunch.
2) It’s REALLY easy! Most of it is pre-made, and it takes about 7 minutes to make in the morning.
3) It’s cheap! A can of beans, some bread, and produce certainly won’t break the bank. And making it last all week is DEFINITELY less expensive than daily trips to Starbucks.
4) It’s versatile- Have leftover bruschetta at the end of the week? Put it over chicken or fish and pop in the oven for a quick, delicious dinner or lunch.
Helpful Hint: Don’t drink your morning coffee before you eat! Coffee on an empty stomach can cause a major crash, and make you feel a lot hungrier later. Drink a cup while you eat, or after you’re done.
Keeping your energy up during the winter is full time job, so what do you do at your actual full time job to stay alert and focused? Try these simple Pilates exercises at your desk!
- Seated Cat and Cow
- With both feet flat on the floor and your knees lined up over your ankles, place both hands directly in front of you on your desk.
- Inhale lengthening your spine, exhale pull your stomach muscles in and round your spine forward. Keep your shoulders down.
- Inhale lengthen your spine, exhale draw your shoulders into your back using the muscles in your armpits and gently arch your spine backwards, bringing your focus up to the ceiling.
- Repeat 6-8 times.
- Spine Twist
- With both feet flat on the floor and your knees lined up over your ankles, sit up tall and reach both arms directly in front of you with the palms facing in.
- Lift your stomach muscles up and in, leave your left arm where it is and twist towards the right opening your right arm behind you. Anchor your left buttcheek to the chair.
- Use your left obliques to pull you back through the center, lengthen and twist to the other side, anchoring your right butt cheek to the chair.
- Repeat 4-6 times each side.
- With both feet flat on the floor and your knees lined up over your ankles, sit up tall and reach your right arm directly overhead. Keep your left arm at your side.
- Reach your right arm over to the left, using your right oblique to keep your right buttcheek on the chair.
- Use your right oblique to pull you back upright, and repeat to the left.
- 3-5 times each side.
Why We Love These Exercises:
1) They’re simple and time efficient- so you can do them as many times a day as you need!
2) You can multitask! Sometimes, it really is too busy to slow down for a few minutes. But we don’t see any reason why you can put that conference call on speaker and do some Spine Twist.
3) Not only are they great ways to wake you up at work, they’re also fantastic exercises for lengthening and strengthening your torso- and who doesn’t want that?
Helpful Hint: Stretch your hip flexors! Sitting down for long periods of time causes the fronts of your hips to tighten up. This can lead to chronic low back pain. So stand up as much as you can- while you’re taking calls, while you’re having a meeting, when you need a quick break. And don’t forget to stretch the fronts of your legs- a simple runner’s lunge is very effective!
So can a pre-made breakfast and some simple desk exercises make that much of a difference on your energy levels? You tell us! Try it out and let us know what you think.
How to do a Pilates roll-up!
Posted on March 30, 2011
Try a Pilates roll-up! Start by lying on your back with your legs extended long on the mat and your feet flexed. Initiate the roll-up with the top of your skull. Nod and curl your head and shoulders off of the mat continuing by peeling up one vertebrae at a time while reaching your arms long along the ground until you are fully seated and reaching long over your legs. Engage your transverse abdominus (your deepest abs) by pulling your belly button back towards your spine throughout the entire exercise (especially when it feels most difficult). Reverse the motion to roll back down, laying down one vertebrae at a time back on to the mat until your head finally reaches the ground. Repeat 6-8 times. Enjoy!
Celebrate St Patricks Day with a Healthy Cleanse
Posted on March 18, 2011
Spring is just around the corner, and what better way to celebrate the Lion turning into the Lamb than through a Detox? This March 17th, say “no thanks” to the toxic green beer and “yes please” to the extra helpings of leafy greens. Let’s start a Sanctuary tradition of filling our bodies with nourishing foods and giving our bodies the cleanse they deserve to jump-start a healthy eating regimen for spring.
Recipe Challenge of the Month: Go RAW For A Day.
Pose of the Month: Wind Relieving Pose
All that raw food may slightly upset bellies accustomed to a low-fiber diet. This pose will help move things more naturally.
Lie on your back on a yoga mat or your bed. Pull one knee into your chest and allow the other leg to stretch out along the floor. Hold for a 5-8 breaths, release and switch legs. Repeat as needed.
Check out this blog from one of our postnatal Moms, Missa Goehring-Plosky!
See you at Sanctuary!
Kate is in Pilates Style Magazine!
Posted on December 7, 2010
Check out the November/December 2010 issue of Pilates Style Magazine for a great article featuring Sanctuary Pilates owner Kate Artibee! You can pick up some great tips for perfecting some of your favorite exercises!