Pumpkin Smoothie...that is GREEN!

We all shared a wonderful taste of our green pumpkin smoothie today at the Art of Yoga in Renaissance Fine Art's beautiful space. Here is the recipe...easy and yes, it's GREEN!!

(2 servings)
1/2 cup pureed cooked pumpkin (can be from a can)
1/4 of avocado
2 hand-fulls of spinach
1/2 tsp vanilla
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp ginger
5 dates, pitted
1 /12 cups of water or milk (preferably a nut milk)
1 cup of ice

Blend all together in a high speed blender and enjoy!

Q & A

What is one of the best abdominal exercises? 

• Here's a great one you can do at home! Sit tall on the edge of a sturdy chair, place your hands on the edge of the chair with your fingers pointing towards your knees. Pull you abs in and up toward the rib cage and tighten, bring your toes off the floor and then lift your seat off the chair - HOLD! See if you can hold for 10 seconds or more! Slowly lower down and repeat 5-10 times!

What is one of the best tricep exercises? 

• We at Soul Body LOVE tricep push-ups! Try this challenge variation! Come into a plank position with wrists under shoulder, toes on the floor, abs drawn in and up and tightened. Shift slightly forward, lift right leg up - Squeeze the seat and keep leg lifted to hip height. With elbows squeezing in toward your rib cage slowly lower chest toward the floor until you are in a hover and slowly push back up - Try to do 4-8 - SLOW! Then lift opposite leg and repeat! The lifted leg not only strengthens you tush, it challenges the balance and the triceps! 

What should I eat right after a full body workout?

• Eating within two hours, get your carbs from whole grains, fruit and veggies and get enough protein in your body to help promote muscle growth. You could even eat half your protein thirty minutes before your workout and thirty minutes after!  Adding the carbs with the protein helps slow down protein breakdown and speeds up muscle growth. SB Barre, SB yoga and many Pilates exercises break down the muscles, our bodies need amino acids to repair these muscles and build them back up! 
• What kinds of healthy proteins to we recommend??
• Beans (mix with brown rice to add amino acids)
• Quinoa (a perfect protein)
• Tofu
• Carrots/Beets/Squash (great carb options)
• Tempeh (a complete protein)
• Almonds (jam packed with fiber and protein and actually help you loose weight!)
• We also go for raw almond butter on gluten free toast
• Tuna Fish
• Eggs
• Hemp Protein powder - mix with coconut or almond milk and frozen bananas, mangos or peaches!!

• How much sleep do I really need??

• Sleep is an individual requirement - there is no magic number according to the National Sleep Foundation. Healthy adults need seven to eight hours of sleep every night. One thing is for certain, sleeping too little can affect your productivity, cause moody swings and forgetfulness and can even lead to more serious health issues such as depression, substance abuse and heart problems.
• Experts say preschoolers (age 3-5) need 11-13 hours of sleep
• School aged kids (ages 6-12) need 10-11 hours of sleep
• Get the sleep you need! And if you have a night or two with little sleep because of stress or illness - that sleep debt can "paid off" with a nap or a few good nights sleep!

Eat Pure Thrive Smoothie 101 Workshop

Here are two great recipes from our
Eat Pure Thrive Workshop that was just held at
Alice Jane in Baltimore!

FROZEN GREEN/FRUIT SMOOTHIE WITH HEMP/FLAX/CHIA…

INGREDIENTS:

1 cup frozen fruit (Organic if available) (pineapple/mango…or frozen fruit of choice

 2 cups Spinach or Kale or green mix

½  - 1 Avocado

1 tsp Agave nectar or natural sweetener (DATES/FIGS/DRIED FRUIT)

1 tablespoon of each - hemp/flax/chia seed/maca, raw cacao/coconut oil….take your pick, choose one or more

1 cup Coconut Water

PREPARATION/SERVES 2
Put all in blender and blend until smooth – add water for a less thick consistency.

FROZEN NUT SMOOTHIE

INGREDIENTS:

1 cup frozen fruit (Organic if available) (I like frozen banana but you can use any fruit you want – ie, blueberries, strawberries …)

1 cups raw pecans/almonds

1 tsp Agave nectar or natural sweetener (Or DATES/FIGS/DRIED FRUIT)

1 tablespoon of each - hemp/flax/chia seed/maca/raw cacao/coconut oil….take your pick, choose one or more

1 cup Almond milk or water

PREPARATION/SERVES 2
Put all in blender and blend until smooth – can add water or almond milk for a less thick consistency.

Soul Body Spotlight on Kelly!

Kelly Berger is not only one of Soul Body's top SB Barre instructors, she is also a fitness enthusiast and United States National Team Lacrosse player. 

Residing in Baltimore, Kelly is a Certified Personal Trainer and Fitness Instructor with several community gyms. She teaches multiple classes a week, including Spinn, Cycling, Bootcamps and Barre. 

Kelly also runs her own business that offers private and group training for young lacrosse players. She loves to be surrounded by people who have a passion and drive to reach their potential everyday. In 2007, Kelly graduated from James Madison University, with a focus in Sports Management and Kinesiology. This summer 2013, Kelly was a member of the Gold-Medal Women's Lacrosse National Team, competing in the World Cup in Oshawa, Canada. 

You can come take one of Kelly's SB Barre classes at the Merritt Athletic Club in Canton on Friday mornings at 6:00am - great way to get an early kickstart to your weekend!

Soul Body Pick for the Kitchen

While on our travels this weekend to beautiful Long Lake, NY in the Adirondacks we stopped at a fantastic food store in Saratoga Springs called Healthy Living Market. Not only was it's support of local farmers and artisans unbelievable but their home goods were exciting to look through...we even made a stop on way back to airport again!

One of our favorite gadgets was is the salad zinger by Zing Anything. Their line of products that help infuse food to create delicious liquids is ingenious! All of us bought the salad zinger and I tried it out tonight. I put pear & dates in the bottom to be infused & I filled the bottle section with balsamic vinegar, olive oil, a bit of water, pure maple syrup (from a local farm in Long Lake) and salt & pepper. 

Learn more about Zing Anything on their website... Zing Anything

In good health!
Stacey

Great Granola Made Easy

Gra-no-la

noun

a kind of breakfast cereal consisting typically of rolled oats, brown sugar or honey, dried fruit, and nuts.

Want to make your granola count? Want to make it worth every bite? It's easy & you don't have to make it from scratch. (although you can...that recipe is in an earlier blog & not too difficult either:))

Here is a way we make ours count...start with a bag of granola...KIND is one of my favs

Then I add lots of extras to make it count! In this batch I added:

Goji berries, raisins, sunflowers seeds, unsweetened coconut flakes, chia seeds, cashews, chopped walnuts. 

These are ingredients that are wonderful to keep around just to snack on as well. Remember to always have go-to food available. We are a culture of snackers and we also like things that are quick and easy. So make your pantry count as well & keep whole foods around...make it COUNT!

Enjoy and as always, let us know if you have any questions.

Stacey

PS...per the definition above...granola is not just a breakfast food:)

Five to Thrive!

Here are 5 rules to follow for a healthier & vibrant diet...

1. you (truly) are what you eat...make what you put in your body count!

2. eat real food...processed food is, well, processed! Stick to plants & whole grains.

3. cook! get back in the kitchen and know your ingredients...it actually becomes quiet easy after a few meals & smoothies:)

4. try something new...change it good (and healthy too!)

5. go ahead and be a RULE BREAKER from time to time...have fun!

Eat...Pure...THRIVE!
xo Stacey & Ann Marie

That Natural High

How many of us are stressed? MANY! How many of us would love to have a natural high? MANY! It is amazing how great you can feel from exercise when endorphins are released. We know we can all get caught up in daily routine...schedules get in the way and excuses are made. But just that 30 minute power walk with the dog can bring a sense of release like we have it under control. And we know we all can use that!! 

Give yourself that natural high...and commit to something every day...whether it's a high energy cycling class (like our SB Ride!) or just that walk with your dog:)

Here's to feeling goooood!
Stacey & Ann Marie

After School Chocolate Smoothies

As soon as we get home the kids are starving. Of course our first reaction is to pull something from the pantry but WAIT! Real food, whole food is most likely not in the pantry!! If we really think about it, real, whole food doesn't have to take long to make. And if your kids are like ours...they want it to taste good too! Give them a piece of fruit, peanut butter with apples or celery sticks or...SMOOTHIES!

Smoothies are such a great way to incorporate whole food into our kids diets and tasty too. And you can even sneak in some ingredients they don't even have to know are in there:) Today I suggested CHOCOLATE smoothies and of course they jumped!

Here is the simple recipe I made up (so you know it's super easy...lol!)

Chocolate Smoothie
1 cup of organic milk (can substitute for nut milk as well)
1 tsp pure maple syrup
1 tbsp raw cacao
1 tbsp peanut butter
1/2 frozen banana
some ice cubes

Blend together in a high speed blender and enjoy! Play around with quantity of ingredients to taste. 

Here's to whole health!
Stacey

Why Barre?

What can barre class do for your body? Why add a few SB Barre classes to your busy workout week? Why is barre a popular trend that is just getting bigger and more exposure everywhere you look?

1. A lot of the moves focus on your own body weight for resistance which works deep into the muscle which gives you that longer leaner muscle. Think dancer's body! Many of the moves call upon your core and balance which will not only give you stronger abs and leg muscles but will give you better posture and all over better body alignment and strength!
2. With elements of ballet, yoga and Pilates variety is the key! Using the ballet barre as a prop for thigh work and seat work in small isometric moves (think one inch lifts and lowers) burns the muscle to exhaustion and rebuilds it stronger and leaner than before. YES the shake in your legs when doing exercises at the barre is a good thing!
3. So many physical benefits with this workout if you are consistent! Get into the music and going deeper into the moves every time you come to class, the more you come the more you'll get to know the choreo and go a bit deeper each time to really get the results you came for.
4. Cardio anyone?? Yes there is a cardio element to barre. Occasional plie jumps during thigh work or low lunges with both heels up. Also an increased heart rate is promised in the upper body portion of class with lights weights along with lower body work - two in one moves for a higher calorie burn!
5. Small weights - big results! SB Barre classes use small weights again to work deep into the accessory muscles. Shoulders, back, bicep, triceps are all focused upon with unique moves using 2-4lb weights. By calling on the traditional principals of interval training and high repetition, SB Barre classes are designed to get the most work out of the upper body in a small amount of time with just the right exercises that work the muscles in the arms, back and shoulders to exhaustion and rebuilds them shapelier, leaner and stronger!
6. Planks - check, Push-ups - check, Ab Lock -check (if you haven't experience the ab lock, another reason to come to barre), Bridge work - check....
7. OK so to sculpt the upper body, strengthen DEEP into the core muscles, build a stronger body by using YOUR own body's resistance in planks/push up and leg work at the barre, along with bridge and other Pilates mat work, followed by deep yoga stretches to create flexibility in your beautiful body - what else could you ask for in a class??
8. SB Barre Anyone?? Visit us at www.soulbodyonline.com to take a class today! SB Barre, Baltimore's downtown barre studio....

Coconut Vinegar - the New Apple Cidar Vinegar??

Ok, so we've all heard about ALL the amazing benefits that RAW apple cider vinegar provide the body - Right?

• Simply mix two tablespoons in 6-8 ounces of water and drink, it's acetic acid actually helps neutralize the body and has  - here are the benefits - 
• lowers glucose levels
• lower cholesterol
• contains pectin to help reduce fat and break down fat in the body
• fights bacterial infections
• counter act lactic acid buildup relieving fatigue and stress as well as sore muscles
• increases metabolism
• great for cleansing and getting rid of toxins
• put on topically to get rid of pimples, warts, tone the skin as well as fight age spots and varicose veins....
• use as mouthwash, helps break down plaque and bad breath - mix with water
• use in bath to draw toxins out of body

BUT RAW coconut vinegar is new to the scene...what are it's benefits?? Mix two tablespoons with 6-8 ounce of water as well- can even make with warm water and honey!

• coconut vinegar is rich in minerals, rich in potassium, iron, magnesium, sulfur, boron, zinc...
• contains all 9 essential amino acids which are the building blocks of protein
• also contains broad spectrum B vitamins
• great source of energy
• Similar cleansing properties of apple cider vinegar - but boast it's a healthier alternative!

Go to the market and pick up your Apple Cider and Coconut Vinegar today!!

We like Braggs RAW Apple Cider and Coconut Secret Raw Coconut Vinegar!

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GREEN SMOOTHIE OF THE DAY

SOUL BODY'S GREEN SMOOTHIE OF THE DAY!

YIELDS 2

1/2 cup frozen bananas

1/2 cup frozen mangos

1 1/2 cups coconut water

2 tbl chia seeds

2 tbl hemp seeds (plant based protein)

1 or 2 dates for sweetness

Couple of handfuls of fresh spinach

BLEND, ENJOY AND THRIVE

SIMPLE NUTRITION

Leading a healthy, nutritious diet can seem so overwhelming at times. But, in fact, it can be really quite EASY!

3 ways to keep it SIMPLE!

1. Buy food (produce, meats, dairy) as close the the source as you can. Local is great...supports our local farmers and our earth!
2. Buy foods that are in a box with as few ingredients as possible. Try to keep it between 5-8 and whole foods (avoid high fructose corn syrup, hydronated oils, etc)
3. Can you pronounce all the ingredients listed? If not, think twice about buying it!

So easy and so worth it...love your body, love your SOUL!

SB Barre Planks

What is the only exercise you need to know for the rest of your life? A PLANK!
Try this 4 minute Plank Series...

• 60 second straight arm or forearm plank
• 15 second child's pose 
• 30 second side straight arm or forearm plank each side
• 15 second child's pose
• 30 second forearm plank with knee taps
• 15 second child's pose
• 30 second straight arm plank alternating knee ins
• 15 second child's pose

SB Barre comes to Merritt Canton!

Come see what all the "barre buzz" is about as Merritt Athletic Club in Canton launches SB Barre. Soul Body has joined merritt offering their uniquely choreographed and cutting edge barre classes. Free demo classes May 28th - June 1st - then classes officially launch June 3rd. Check out www.soulbody.motionvibe for all the info, how to register, schedule and more...

Here's a quick peek at a SB Barre class - get ready to burn lots of calories, get a lifted seat, strong core, sculpted arms and long lean legs! Want to get beach body ready - take 3 classes a week, eat small portions of nutrient packed foods, drink lots of water, and get plenty of sleep!!

See you at the barre...

Soul Body brings Baltimore's most Comprehensive Barre program to Merritt Athletic Club in Canton

Soul Body is happy to announce that they are now offering SBBarre at the Merritt Athletic Club in Canton! Classes launch June 3rd - visit www.soulbody.motionvibe.com to join the Soul Body network, see schedule, sign up for classes and more...Read below to get a little more info about  SoulBody and what we can do for your body...

Who is SoulBody?

Soul Body was created out of a passion for sharing and celebrating the purity of movement and nutrition with our family, friends and community.
We whole-heartedly believe exercise and healthy eating go hand-in-hand to create a soulful living. We approach the design of our classes and the foods we eat as simple and pure in form, but we go further to cultivate and transform both into a unique creation that we share with gratitude.

What is SBBarre?

SB barre is an invigorating total body workout work out created from using the most progressive techniques and cutting edge choreography set to motivating music that will transform your body resulting in power, physical grace and stamina.

SB Barre is a one hour, mindfully intense class broken down into 9 blocks of dynamic exercises using small isometric movements that work deep into the muscle, seamlessly transitioning to deep stretches to balance the body. Pulling from the principals of Pilates, the wisdom of yoga, the grace of dance and the body sculpting benefits of traditional interval strength training, we strive to have every person who walks through our studio door feel inspired and empowered to transform their body to it’s full potential.

What are the benefits of SBBarre?

·       Long, lean legs

·       A lifted seat

·       Sculpted arms

·       Flexibility

·       Improved balance

·       Better body alignment

·       A healthy heart

·       Higher bone density

Expert fitness tips for a healthy, effective summer slim-down

While children long for the lazy carefree days of summer, many adults view the season as a reason to be active and get healthy. Whether it's to look good for an upcoming beach vacation or simply to have the energy to enjoy the season to the fullest, setting health goals is a great first step.

Sticking to those aspirations doesn’t have to be difficult or stressful. Just follow a few expert tips and you’ll look and feel great in no time.

Leading fitness expert and celebrity yoga and Pilates instructor Kristin McGee has partnered with CalNaturale Svelte to help busy adults maintain overall health and wellness. Her top tips for an effective yet healthy summer slim-down include:

Go outdoors
The weather is nice, so why not take your workout routine outdoors? So many outdoor activities are natural calorie-burners, plus they’re a lot of fun. Ride bikes on the weekend, run around and play tag with your kids, or play fetch with the dog. Infuse your social activities with fitness, too. For example, finish a date night with a romantic walk outside, or have friends over for an outdoor barbecue and dance party.

Lighten meals
Light foods pair well with warmer weather, so take a fresh approach to meal time. Visit your local farmers market to pick up fresh, seasonal food and get creative in the kitchen. Incorporate water-based fruits like watermelon, cantaloupe, honeydew and pineapple into meals. For dessert, freeze grapes for a sweet treat after dinner.

Snack well
Look for snacks and drink options made from pure and simple ingredients. CalNaturale Svelte is a premium protein shake that can serve as a delicious meal replacement. This dairy- and gluten-free shake is also perfect as a pre- and post-workout drink or an anytime on-the-go snack. Each tasty flavor helps control hunger and provides vital nutrients for sustained energy, important for keeping up with the bustle of summer to-do’s.

Drink up
Stay hydrated by stocking the fridge with healthy drink options. A big pitcher of cold water with slices of strawberries, cucumbers and lime is a refreshing drink that’s readily available. This low-calorie drink quenches on even the hottest days.

Rise and shine
Get some fresh air first thing in the morning; it will keep you energized all day long. Take a quick walk or practice yoga outside – try it during sunrise for a great way to start your day. You’ll be surprised with how cheery and upbeat you’ll feel.

Green your thumb
Gardening is a great way to enjoy the warm weather, plus you burn calories without even knowing it. Try planting your own herb garden. It’s a simple activity you can even do with your kids. Plus, you will have quick access to fresh herbs when you want to add a healthy flavor boost to your dishes.

Try new activities
Warm weather is the perfect time to try something new. Take tennis or golf lessons, or meet friends on a weekly basis to play a different sport. Hit the sand with the family and try some beach body Pilates; do a few crunches on your towel, try some planks in the sand, and even some crab walks. Don’t forget sunscreen and sunglasses to protect your skin and eyes.

For more healthy tips and information from McGee, visit www.sveltebrand.com.

Source  http://www.jsonline.com/sponsoredarticles/health-wellness/expert-fitness-tips-for-a-healthy-effective-summer-slimdown8077420101-207233111.html