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Close to Clean Summer Cocktails

While we know alcohol is not clean or part of a clean eating diet, with the exception of wine, it’s hard not to resist a fruity cocktail when it’s this nice outside. If the liquor isn’t clean, that means that the ingredients should be. Here are a few recipes for clean mixers sure to hit the spot as a summer night cool down. As always, drink responsibly.

  Clean Eating Margarita Mix

Graciouspantry.com

(Makes approximately 2 servings)

Ingredients:

•   1/2 cup fresh squeezed lime juice

•   1/2 cup water

•   2 tablespoons honey

•   1/8 teaspoon pure orange extract

•   Ice

Directions:

1. Combine all ingredients together in a large container and stir or shake (with a lid on, please) until the honey has dissolved.

2. Make your margarita as you typically would. With the tequila of your choosing.  

  Note: The lime flavor on this is fairly strong (just the way I like it!). If you prefer a weaker lime flavor, add an additional 1/4 to 1/2 cup water depending on your tastes.

Also, while I choose not to use agave, I know there are lots of clean eaters out there that do. If you prefer a sweeter margarita, agave nectar is the way to go here. You can only add so much honey before the flavor of the honey takes over. It’s all a matter of personal taste and choice. This recipe is pretty versatile.

  Strawberry Honey Simple Syrup – Gluten-free + Refined Sugar-free

http://tasty-yummies.com

•   1/2 cup raw honey

•   1/2 cup water

•   1 pint fresh organic strawberries, hulled and roughly sliced or chopped

In a medium-sized saucepan, add water and honey, turn on a medium heat. Let it start to warm up and give it a few stirs until the honey and water mix together and the honey begins to dissolve. Then add the strawberries. You don’t want it to ever come to a complete boil, but let it simmer for about 20-30 minutes until the strawberries are nice and mushy and broken down.

Turn off the heat and let it all steep for another 10 minutes, then strain out the strawberry mush. Once the syrup is cooled, pour into a glass bottle or jar and store in the refrigerator for up to 7 days. Add your favorite blend of fruit and liquor, or make a mocktail and just mix with sparkling water for a soda treat.

  Introducing: The Peachy Clean.

http://www.organicauthority.com

The Peachy Clean, infused with fresh, seasonal fruit, is an obvious twist on the “keen” colloquialism, given its natural, organic quality. We’ve taken organic rum, sweet white wine and fruit, tossed them together and served up pure, refreshing bliss. And at just 104 calories, we can still relax…and, perhaps, buy that second round.

1 fl oz tropical rum, preferably organic (try Papagayo or Crusoe Silver)

1 fl oz moscato, preferably organic (try Moscato d’Asti Mario Torelli)

3 - 4 fl oz plain soda water

¼ cup organic peaches, sliced

1. Place peach slices at the bottom of a lowball glass and top with ice.

2. In a martini shaker, over ice, mix together rum and moscato. Strain into lowball glass.

3. Top the rum/moscato mixture with plain soda water. Garnish with an additional peach slice, if desired.

[highintensitypilates-blog]

HIIT Away from HIP

Burn more calories in a shorter amount of time while traveling. You can do this workout in your hotel room, living room, or outdoors. It’s the perfect thing to take with you on vacation or a work trip. Total workout @ 45mins or less if you’re fast!

Warm Up: Do this x2, second round with more intensity.

30 sec – butt kickers

30 sec – jumping jacks

30 sec – high knee sprint

  1 minute forearm plank: no cheating!

  Ladder Sprint: Up the ladder

20 Sec – high knee sprint

10 sec – rest

30 sec – high knee sprint

10 sec – rest

45 sec – high knee sprint

10 sec – rest

1 min – high knee sprint

  Circuits: Do each 3 exercise circuit 3 times as fast as you can with correct form.

  20 push ups

20 squat jumps

10 tuck jumps

  40 mountain climbers

20 lunge switch hops

40 bicycle crunches

  20 curtsy lunges (10 each side)

10 burpees

20 one legged hops (10 each side)

  Ladder Sprint: Down the Ladder

  1 min - high knee sprint

10 sec – rest

45 sec – high knee sprint

10 sec – rest

30 sec – high knee sprint

10 sec – rest

20 sec – high knee sprint

  1 minute forearm plank! Do you feel stronger than when you started?

  Cool down and stretch as needed.

[highintensitypilates-blog]

#9 Precision

Sometimes even a simple forearm plank seems like the hardest task when there are so many details to remember. Pilates is all about the details. There is strength in those details.

  Trainers are precise with the words they choose, and when your body links with your mind in an exercise, internalizing that precision for execution can be the difference between a good workout and a great workout. Ever notice after taking a correction how much more comfortable or more effective you feel in the exercise? That’s precision, you probably moved less than an inch. Our bodies may be off by a fraction and that fraction could cost you the maximum benefit of the exercise.

  The more precise you are with your movement, body placement and muscle engagement, the more dramatic your results will be.

  Precision is paying attention to details and applying them. What are the details that get glossed over in your life? If you paid attention to more details in your day-to-day, how would that improve your life?

  To practice precision outside of Pilates pick one thing that comes hard to you. Maybe it’s cooking, maybe it’s something at work, maybe it’s a task at home that just always ends up sub-par. Think about the details of that one thing, work on the details. After a while notice how the task has changed for you. That’s the power of precision!

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Serve a Fruit Salad with a Little Sass

If you want to impress your guests or need a dish to pass think outside the fruit bowel. Fruit salads are a healthy side dish and can complement almost any main course or double as dessert! Turn your boring old sliced up fruit into a dazzling display of culinary genius.

  Fruit skewers – who needs bowels and forks? It’s a lot of fuss for something so simple. Load up wooden skewers with berries, sliced melon, grapes and more for a rainbow of taste.

  Fruit parfaits – If you’re getting classy, load up fancy glasses and layer with Greek yogurt for an individual touch. Make before hand for a no-fuss get together.

  Fruit Cone – For a fruit salad that eats more like dessert, fill up waffle cones with your mixture. So good, they’ll eat the bowl! Clean eating waffle cone recipe right here, http://simplysugarandglutenfree.com/waffle-cones/

  Monocromatic Fruit – go all one color for shock and awe. All reds, all oranges, or even all green. Or mix just two colors together to add some aesthetic.

  Fruit on the Barbie – big slices of fruit grilled for just a short amount of time give a different texture and an increased sweetness that might surprise you.

  Go ahead, be a square – Cube everything and stack them up for a fun display. Play with your shapes and use a baller to make spheres or get creative with cookie cutters to surprise the kids.

  Add non-fruits to your fruit – Fruit salads aren’t judgmental, most fruit plays well with certain vegetables like tomatoes, avocado, and cucumber. Fresh herbs like mint, basil, parsley and rosemary are also welcomed. Try tossing your fruit with a little quinoa to make more than just a salad, that’s a meal that will stick with you for a while! 

[highintensitypilates-blog]

Hydration in Heat

Summer is heating up and the great outdoors are wide, open and fun for the whole family. While you’re working hard and playing hard out in the heat this season stay hydrated. Especially if you are traveling to places hotter and more humid than coastal Southern California.

  Dehydration is the leading cause of fatigue during daytime activates. Whether it’s a your summer vacation, weekend getaway, outdoor workout, or just some backyard time, don’t let dehydration stop you from living large during the dog days of summer.

  Usually our bodies are warmer than the environment, but if you’ve ever taken a day trip to the valley in August, you know that can change. When the temperature is hotter than our insides, our muscles release sweat to regulate and cool the body. But sweating is also losing fluid. As long as you stay hydrated you’re body can cool itself. If you aren’t hydrated you are putting yourself at risk of heat stroke.

  To stay hydrated for summer workouts or hard playing outside in the sun, drink 20oz about 2 hours before you are active and 8oz shortly before getting out in the heat. Try to sip or gulp every 15 to 20 minutes you are active.

  It can take up to 14 days for our bodies to become acclimated to a different heat. If you are traveling to a place hotter or more humid than you are used to, you may notice fatigue. Be mindful of your acclimation time. Doesn’t mean to need to shy away from the heat, or going outside, just monitor how you feel and hydrate accordingly.

  Listen to your body, even being active for a half hour in 90-degree heat can take its toll. If you are feeling sick or dizzy, find some shade or get inside until you feel better. We tend to be slower in high heat, so if your movements are more labored, don’t beat yourself up about it. The better choice is to stay safe.

  Enjoy the summer heat. Take precautions and preparations for safe fun in the sun! 

[highintensitypilates-blog]

#8 Flow

Pilates workouts have flow, not only within each exercise, but also in between. Within an exercise the movement should be continuous and the core should remain engaged. This maximizes time spent working out so you can feel results from every class.

  In a Pilates class one exercise precedes the next linking them together with an almost dance-like flow. The switch of your springs or changing position on the carriage can be done seamlessly without allowing for much of a break. You’re encouraged to get into the starting position as soon as possible to insure you are using every moment.

  Taking the Flow principal home. Think about your idle time, maybe you check Facebook on your phone while waiting in line at the bank. Or wait, tapping your foot for a return text. Checking your email for the fifth time in an hour. With so much at our fingertips today, we find ourselves blocking our own flow, getting sidetracked to ‘like’ a picture of a puppy. Why not take that time and save it for when you can be mindful and deliberate like in Pilates?

  Take the time to enjoy your day, going with the flow, linking one thought to the next, one action after another. Be more constructive with your idle time by planning a nutritious dinner, making a check list for the next day, giving thanks or even as simple as appreciating the moment.  Keep your flow, it’s precious.

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Documenting Diet

Ever since our HIP 90 Day Challenge, I’ve been eating up all the information I can get about clean eating and modern food. I’ve always ate health conscious, like I was conscious of what was bad for me and ate it anyway through most of college and a bit after. I always thought if I worked out enough, I could eat whatever I wanted. False.

After I cleaned up my diet, I noticed how much better I felt. Some nay-sayers have told me it’s just a placebo effect, but I think there is a lot of hard evidence to say that it isn’t.

Years ago I read, Fast Food Nation, and for several months after I didn’t know what to eat. I probably dropped 10lbs because I was too scared to eat anything. I didn’t have the proper education and the culinary skills to figure out what was good for me. As a result, my diet suffered and although I was health “conscious,” I wasn’t 100% practitioner.

I’m usually influenced by powerful research, I haven’t had any fast food since I saw Super Size Me 9 years ago. Okay well… I tried In n Out when I moved here, but it didn’t sit well.

Researchers, enthusiasts, and documentarians have learned a lot about food since a Morgan Spurlock almost gave himself a heart attack eating only McDonalds for a month. Some of them put themselves to the test like in Fat, Sick, and Nearly Dead to show dramatic changes based on diet. Others present some hard to swallow facts as in Hungry for Change.

Personally, I prefer to live my life out of the fog of processed foods. It’s an unbelievable difference, but I do like to hear the research to back it up. Here is a list of a few documentaries that have changed my thoughts on food. Most are available for instant streaming on Netflix.

Fat, Sick, and Nearly Dead

Hungry For Change

Super Size Me

Food Fight

Food Matters

Vegucated

Just to name a few. There are many more. Please let me know if I forgot your favorite.

-Kayte Walsh

HIP Trainer

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Get More Out Of Your Bike Ride

Avid spinner? Super cyclist? Mountain biker? Beach cruiser? Leisure looper? Slow and fast peddlers can each take these tips to get a little more out of a ride, even if it is just to getting you from point A to point B.

Safety first! Your bike needs regular tune-ups too. Any bike shop will be happy to educate you on care for your bike. Also make sure you have a helmet that fits snugly and know the hand signals for driving on city streets.

Peddle to the metal. Think about pushing and pulling in a smooth circular motion rather than laboring on the down peddle. This engages more muscles giving you leaner legs and helping you from having a quad heavy ride.

Get in gear. Even if you only have a few gears, play around. 5 mins on the heaviest gear, 2 mins on the lightest. Turn a ride from one end of the strand to another into a hidden workout.

Eyes on the road. Resist the urge to look down or too low. If your head drops too low you can slow your oxygen intake and you’ll feel tired faster. Same goes for a spinning class.

Get to the core of it. Sometimes you can get carried away and start leaning into your peddling. Try to keep your torso upright by engaging your abs. It’s a lot harder to peddle a beach cruiser because of their clunky heavy frames, but it’s a great ab workout if you pay attention!

Take these HIP Tips for a spin on two wheels. See if it makes a difference in your rides.

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#7 Efficiency

We are a culture born and bred on efficiency. We want everything quicker, better, and smarter. Why not work on our bodies to achieve the same level? Don’t we want our bodies move as efficiently as our hybrid cars and be as smart as our phones?

Pilates has been said to be “intelligent exercise” working your muscles in conjunction with each other for functional fitness rather than mindless bicep curls for days. Pilates trains your body to move as one unit, instead of isolating one muscle group. Even when executing an arm exercise there is plenty to think about then just wailing on your bi-s and tri-s.

At the root of your practice is your spine and pelvis. Achieving optimal alignment through both is the most important no matter the exercise. Once your spine and pelvis achieves optimal alignment with gravity, you are in the most efficient position to exercise other muscle groups.

At the gym, you may see many creative postures for lifting heavy weights. This is not the body’s most efficient posture for breath, core stability, or shoulder placement. Work smarter not harder. Each Pilates exercise is designed to stack your joints with gravity as well as targeting multiple muscle groups. Smart, efficient, effective. 

Take your efficient Pilates principal to other activities. Sitting at a desk or in a car, engage your core, stack your spine pull your shoulders back. Feel a lift walking down a hallway or up stairs. Don’t labor your joints by throwing them off with poor posture. It’s the fastest way to walk taller, feel stronger, and look leaner. 

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Clean Eating BBQ Sauce… What?!

It’s summer and BBQs are a mainstay for the season. Doesn’t matter if it’s poultry, beef, fish, or veggies, grilling makes it feel like summer.

If you’ve been eating clean and staying away from sugary condiments you know that most BBQ sauce has loads of high fructose corn syrup. In fact, my former favorite, Sweet Baby Ray’s http://www.sweetbabyrays.com/Nutrition.aspx the first ingredient is HFCS! The very first one.

But summer isn’t just summer without the twang of BBQ sauce on my tongue. However, I didn’t want to indulge because HFCS has really been starting to freak me out. Corn in such high quantities is what may be the biggest problem in the battle of obesity. But that’s for another time. I was on a mission.

I found a Clean Eating BBQ Sauce Recipe on my favorite food blog, the gracious pantry. She has practically any clean recipe you can think of, and I was surprised to find I already had almost all the ingredients in my cupboard, except the unsulfrered molasses, which I found at the health food store.

I have to say it doesn’t have a rich smoky flavor like my processed faves, but it did the trick for my BBQ chicken. Next time I’ll play with the spices to see if I can get a deeper twang.

Try it out and let us know what you think!

  Clean Eating BBQ Sauce

(Makes approximately 10 servings)

Ingredients:

1 (15 ounce) can tomato sauce – no sugar added

1 (6 ounce) can tomato paste – no sugar added

1 teaspoon low sodium soy sauce

2 teaspoons cumin

1 teaspoon paprika

1 tablespoon garlic powder

1 tablespoon onion powder

4 tablespoons unsulfered molasses

3 tablespoons honey

3 tablespoons balsamic vinegar

Directions:

Combine all ingredients together in a medium mixing bowl and mix well using a whisk.

Use as you would any other bbq sauce!

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Recoup with Pilates: Inspiration

Last year my father had, yet another, knee surgery, only a couple years after a double hip resurfacing. Years of football, wrestling and being a hands-on coach for both had caught up with him. Although it was hard for me to be across the country during his recuperation, we talked all the time. I monitored his exercises and encourage him to take a slow progression. I'm not sure everyone would be climbing stairs less then a week after surgery, but that's what he was trying to do. My mother calls it wrestle-brain. He says its just mind over matter. The physical therapist thought he was crazy. 

  It takes strength to be patient, and his 6 months recovery became his full time job. I think my avocation of Pilates played a part in his mobility today. He did mat exercises religiously and after much encouragement, finally got on a reformer during physical therapy. Today he says he hasn't felt this good in over 15 years and fits a little Pilates in every day. He's especially proud of being able to touch his toes. Pilates might not be the top of anyone’s list on the road to recovery, but the rewards are worth the time and money.

  -Kayte Walsh

HIP TRAINER

  ***If you, or someone you know wants to recoup with Pilates we recommend private sessions and are happy to accommodate.

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#6 Center

Pilates principal #6 really gets to the core, your core that is. Center refers to the central part of your body, which harbors your strength. Strength in your center or your core is essential for full body control and awareness. If you want to improve your coordination, balance, control and body awareness, work on strengthening your center.

  Some days are different than others and we can often wake up and feel off center or out of balance. You may notice after a workout you feel more grounded, more… centered! That is precisely your core strength waking up and getting active.

  During the beginning of each work out you might notice your HIP trainer asking you to draw awareness to your abdominals or your core. We often start class with a plank or an exercise to “wake up” the abs. This helps your body get centered before you begin and the practice can help you in your daily life as well.

  If you feel off your center take a moment in your day to simply draw awareness to your core and practice breathing while engaging your muscles. Take just a few moments to re-center and focus on exactly that.

  Even if you can’t get to class you can make the Pilates Principals work for you.

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A Real Fruit Pop

Beat the heat with a fun, clean eating twist on the traditional popsicle. The popsicle is one of sugar’s sleeping agents, disguised as “real fruit juices” and posing as a healthier snack option. Truth be told, you find the popsicle in the ice cream isle. It’s amazing how much sugar, chemicals and preservatives can be found in manufactured ice pops. Certainly there is a healthier, simpler way to beat the heat.

  This year try a cool snack with proof of real fruit you can see. This is a great simple recipe to make with the kids, who will also get a kick out of eating them.

Ingredients: 

1 peach, cut into 1/2-inch slices (1/2 cup)

2 kiwis, peeled and sliced into 1/4-inch rounds

3 ounces blueberries (1/2 cup)

4 ounces strawberries, hulled and halved ( 3/4 cup)

1 cup water

1 cup no sugar added apple juice

 Steps: 

1. Mix water and apple juice together.

2. Arrange some of each fruit in eight 3-ounce ice-pop molds, making sure pieces fit very snugly. If you don’t have molds, plastic cups will do as well.

3. Pour enough juice into each mold to just cover fruit.

4. Insert ice-pop sticks and freeze until solid, 6 hours (or up to 2 weeks). 

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Sun Safety

Growing up in a very Irish family, sunburns and summer were synonymous. I was one of the lucky ones, after I burned once it turned tan thanks to a wee bit of French I have in me. Of course, I learned the error of my ways after my father had several pre-cancerous spots removed. And also since the crows feet started showing up around my eyes.

  I don’t want to take any chances. My boyfriend, 99% lily white Irish, can’t take any chances either, but we’re not about to become indoor kids. We’re pretty much buying stock in sunscreen and like to stay on the cutting edge of the SPF circuit. Of course it’s not just about your nationality, if you experience sun exposure, you are at risk of a burn and even melanoma. Sure being tan is a fashion, and just because you are protected doesn’t mean you won’t experience some color. As with most things, only in moderation.

-Kayte Walsh

HIP TRAINER

  Here are a couple of HIP Tips for safe summer fun in the sun.  

  Limit exposure: Wear a hat that covers the part of your hair and provides shade for your face and neck. Your face is exposed to the sun year round and has the greatest risk. Also, avoid being outside between 10-2 when the sun is at its strongest.

Use a broad spectrum sunscreen with an SPF of 15 or higher and apply 20 mins before going out into the sun.

REAPPLY! Every 2 hours, or more if your sweating or swimming.

Protect your lips: use a lip balm with a high SPF or apply your sunscreen directly to your lips. This not only protects them, but helps keep them from drying out and fights wrinkles.

SPF No, nos: Super high SPF (above 50) create a false sense of security, you still need to apply every 2 hours. Spray sunscreens easily miss spots and inhaling the spray is a concern. No Tanning oils, it’s promotes risky behavior.

  For more info on the best Beach/Sport SPF products to use visit: http://www.ewg.org/2013sunscreen/best-sunscreens/best-beach-sport-sunscreens/

[highintensitypilates-blog]

#5 Control

No one wants to be the kamikaze Pilates practitioner, and this is where our fifth Pilates Principal, Control, takes center stage. You are aware of your body’s placement through the pelvis and spine. You’ve been practicing correct breathing patterns to deliver oxygen to hard working muscles. In class you have been maintaining balanced mind and body as well as concentrating on perfect form. Put all of these together to control your movement through each exercise.

  Pilates isn’t about maxing out your reps for time, it’s about controlling your body to achieve perfect form with a high quality of movement. When you control your movement, you may be moving at a slower pace. This pace gives you ample time to pay attention to the details of your posture, working muscles, pelvic placement, breath, sequencing and so on.

  Focusing on control helps you to get in touch with your body. You shouldn’t strain or muscle through exercises on heavy springs. If it’s strained or out of control, try a modification. Control helps you feel exercises in the right places, while preventing injury.

  Take your control out of Pilates class. Have you ever rushed through a task at work only to discover you made a huge error? What about agreed to something you didn’t really want to do had you heard all the details? Maybe you’ve picked up something too fast and felt dizzy? What about tripped on the stairs? Stubbed a toe? Slammed a finger in a car door? Be deliberate, take control, take your time, pay attention to the details. The rewards will soon add up. 

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Improve Your Drink, Infuse Your Water

Infused water is like natures koolaid. And of course nature is much classier than a giant red pitcher of refined sugar. You may have tried lemon in your water. You may even be a lemon water advocate, but have you tried infusing your water with other fruits and herbs?

Hydration is essential for survival, especially when it’s hot outside or when you’ve been in the sun. Water is the answer for a lot of everyday complaints and sometimes we constantly feel like we need to drink more water. Our thirst to be better hydrated is important. It might have you putting your H20 intake higher up on your to-do list. Maybe you wish water were more fun, or more flavorful. Maybe you should infuse your water!

3 easy steps to a tasty hydration!

Fruit first (and or/veggies), pretty much any fruit. Muddle it with a spoon or muddler to slightly mash and break down the fruit. For your citrus fruits, remove the skin.

Add a fresh herb or spice if you desire, gently bruising the leaves with a muddler to release the natural extracts.

Pour in your filtered water.

You can enjoy right away or seal in an air tight container for future consumption. Glass bottles or jars work the best to keep it fresh.

Here are a few ideas to get you started! Get creative, mix and match and have fun!

Lemon + mint or cilantro or basil

Lemon + lime + cilantro

Grapefruit + rosemary

Cucumber + watermelon + mint

Carrots + Apple + Lemon + Ginger

Cherries + lime + mint

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4th of July Survival Guide

With a long holiday weekend ahead of us it can be easy to be tempted to get off track. Here are our top 3 tips to help you keep your fitness goals in check: 

  1. Break a sweat everyday

While we encourage rest days, if you know you are going to be eating more than usual this weekend, it's important to burn those extra calories. The best time to do this is in the morning. Get it out of the way early so you have all day to celebrate with friends & family. Go for a quick 20-30 minute run or do a few Bag of Tricks Tabata Circuits at home. Try lunge jumps, pushups, squat jumps & mountain climbers.  4 sets, 8 times, 20 seconds on 10 seconds off. Push yourself hard and this will give you a great 15 minute full body workout. Throughout the day stay active. Go on bike rides, hikes, walks, swims, anything that gets your heart rate up. 

  2. Plan your cheats

With BBQs, Beach Parties & weekends away, we are all tempted by 'cheat' foods. Save your cheats for homemade foods over processed. They taste better and most of the time are better for you. Save multiple handfuls of chips for 1 great homemade dessert. The biggest thing is to remember to eat MINDFULLY. Enjoy what you eat rather than shoving it in your mouth. Chew your food, eat slowly and enjoy the people you are with. 

  3. Chose your cocktails wisely

This is a big one - avoid pre-made mixers and bottled fruit juice at all costs. They are full of sugar and extra calories we don't need. If you are making a mixed cocktail, your best bet is club soda or sparkling water. Use fresh squeezed lemons, limes, mint, cucumbers and fresh fruit to add a healthy twist to your cocktails. Champagne and white wine are other good choices too.  

  Remember what we are celebrating and how lucky we are that we have the freedom to make our own choices everyday. The one thing in life we have control of is the choices we make. We have control of how we treat our body and what we put in it. Be happy about your choices and wake up excited each day to make the most out of it. Have a happy & safe 4th of July!!