But let’s not stop there, it’s not just your core muscles that benefit from Pilates. Before we get into the Wall-Pilates workout below, here are just some of the amazing benefits of Pilates for you and your body.

• Conditions the whole body.

 Every part of the body, from head to toe, gets a workout from pilates, and all are equally trained. Your entire musculature is evenly balanced and conditioned. Not only are daily activities enjoyed more, sports become easier with greater performance and with less risk for injury. 

• Eases back pain

People with chronic lower back pain who practice Pilates for just 4-8 weeks will experience some relief in their back pain. YAY! happy dance!!

Stress is alleviated in the lumbar-pelvic (low back) region and more mobility occurs because of the stabilization of this area targeted by Pilates.The deep intrinsic muscle that we are strengthening during Pilates helps support your spine.

• Improves sports performance

It’s pretty amazing when you start focusing on your core, you realize that all of your muscles are connected through your core. Try doing lunges without your core muscles. You’ll most likely fall over. With a stronger core, you can run faster and all of your overall workouts will improve.

• Reinforces strong, mobile joints and increases muscle strength and tone 

Pilates strengthens your muscles and the elasticity within which increases mobility providing a more elongated look. Oh and by the way, joint mobility also improves with the Pilates “Magic”. This means less risk for weak or stiff joints, and it helps ward off arthritis. This is crucial for quality of life maintenance as we age.

• Increases awareness of our mind/body connection

That means it boosts your brainpower!! 

Joseph Pilates was adamant that Pilates, was about “the complete coordination of body, mind, and spirit.” This is one of the secrets of Pilates exercise: we practice each movement with total attention. Researchers have found an increase in the brain’s alpha peak power, which is related to neural network activity, memory performance, and other cognitive functions. When we exercise in this way, the body and mind unite to bring forth the most benefit possible from each exercise. Pilates principles are centering, concentration, control, precision, breath, and flow. These are key concepts that we use to integrate body and mind. 

• Improves posture

Life tends to get in the way of us maintaining good posture (sitting at a desk, looking down at our phones, driving etc). Good posture is a reflection of strong core muscle and alignment. You can see this in the beautiful posture of those who practice Pilates.

• Builds confidence

In her TED Talk, social psychologist Amy Cuddy discusses how the “power” posture boosts confidence levels. I hope you listened to your parents when they told you to sit up straight because it is the exact posture that makes us more confident.

Of course, good posture is important for your health, but the confidence you gain is as important for optimal health. This confidence also stems from the other benefits we have already discussed. When we feel strong and in control of our health, confidence is commonly a byproduct. 

• Improves breathing and aerobic conditioning 

The careful attention to breathing patterns practiced in pilates not only improves breathing patterns during your     workouts, but it also improves blood circulation in the body. With proper, deep breathing, blood is better able to deliver oxygen to the appropriate muscles and organs, which can cleanse the body of toxins and help muscles recover better. Pilates increases lung capacity and circulation through the deep breathing done during each move and exercise.

So, if being a higher functioning human being, with more confidence, better breathing, less back pain, more mobility, etc. sounds bad, then you should steer clear of this whole Pilates thing. A word to the wise, proceed with caution, Pilates is addicting.

Here’s a quick Pilates workout you can do right from your home or anywhere you can find a wall. This 15 minute wall series is a low-impact way to tone and tighten your glutes, core, and legs. Follow along the video as I guide you through your Pilates workout today!

6 low-impact moves to sculpt butt & thighs – Wall Pilates with Renee

https://youtu.be/jEtgh2hyDSY

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In my years of training, no matter how hard I tried to “correct” muscle imbalances through pure exercise, I knew I really wasn’t getting to the root cause to fix the problem.  I wanted to be able to fix the problem better, more specifically, so that my clients’ exercise programs would have greater positive impact on their bodies and their wellness.  With that goal in mind, I went back to school to become a Muscle Activation Techniques^TM (MAT^TM) Specialist, which gives me the knowledge and tools to treat each muscle to contract more efficiently.

The body is an incredible compensation machine!  Your nervous system quickly learns how to keep you moving from point A to point B with what it has working at any given time.  You have drop foot?  Well, most likely you will start swinging your hip around to bring that leg and foot forward so that you can keep walking. You naturally work around the fact your foot isn’t moving the way it is supposed to be moving.  Beautiful compensation!

Let me explain this compensation a little deeper with an analogy.  There’s this whole internal organization, let’s name it “The Muscle Company, Inc.”, that is working behind the scenes in our bodies. We just go about the day doing our life activities, not having to worry about which muscles are coming to work and which have gone on a leave of absence. The brain is the boss and the muscles are the staff members.  Each staff member has its job to do and everyone is supposed to do their jobs in a timely fashion so the company keeps running well, right?  Just like in the real world!  Well, working for The Muscle Company is a difficult job with tons of constant demands, again, like the real world! Sometimes you lose some staff members.  Some quit, some go on vacation, others might be showing up to work but not doing much. Slackers!

What do you do as the boss?  In the interim, until you can get staff members back on board, you have to put a band-aid on the problem and tell the staff members who are actually showing up to work to do even more work to make up for your staffing problems.  Those staff members just keep taking on the work you pile on them because The Muscle Company cannot go under! Now, these staff members are getting burnt out carrying the extra load and you risk losing more employees.  Morale is low, stress is at an all-time high, production is falling apart and now The Muscle Company is just squeaking by instead of thriving! Not good.

In comes the MAT^TM Specialist (me in this case!) — kind of like a head hunter/muscle detective/human resource representative to figure out which staff members aren’t doing their jobs. The Specialist, through a testing and treatment protocol for each individual muscle, can assess which muscles are contracting well already and which ones aren’t.  For those muscles that aren’t contracting efficiently, the Specialist gets the muscle back on staff through either a specific massage technique or isometric exercises, or both depending on what works best for that particular staff member.

The goal is to get The Muscle Company, Inc. back running smoothly, fully staffed.  As the workload gets spread back evenly between all staff members, morale is heightened, functionality improves and production increases.  You are back in business!  As more muscles contract efficiently around your joints, your skeletal structure will become more stable and compensation issues and associated pain will decrease.  Your mobility will increase and so can your strength and power now that you are fully staffed!  Because your structure is working more like the machine it is meant to be, then you are better protected against injury.  Your athletic and life performance now has a greater ability to improve as well.

It is a pleasure for me as a MAT^TM Specialist to be able to take a closer look at your Muscle Company and get it up and running better to support your goals and lifestyle!  For more information or to set up an appointment, please contact me at (760) 310-9326 or wendy@sallinbodyworks.com.

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Kettlebells are the most versatile free weights out there on the market—the possibilities are endless! What makes the Kettlebell great is its ability to easily transform from cardio to strength or even combine them at the same time. My go-to workout in a time crunch is a Kettlebell complex. Why, you ask? First, let me explain what a complex is.

A complex is a series of exercises piled on top of each other to make one big tasty exercise club sandwich (no mayo, sub Ezekiel bread:). Just 15 minutes of your time and you will have completed some great strength based exercises and pushed your sweat odometer off the charts. Kettlebell complexes are the best way to double down on strength and endurance at the same time! This means you are getting the most bang for your buck as it is one of the easiest ways to burn off that unwanted fat.

My favorite complex is 5 Double Cleans, Presses, Squats, and Swings. You hit just about every major muscle group. To make this complex cardio strength blast a more complete workout, just add in a few rounds of bent over rows and lunges and you my friend, have a solid workout right there. I must warn you however, this isn’t for the faint at heart. Swinging heavy kettlebells around can be dangerous without proper training. So, please make sure you follow my form on the video. Just follow my lead and swing your way into that lean body that you are working towards!

Complex Exercise Explained:

Cleans: Load up your Hammies and glutes, keeping your weight into your heels. Make sure your thumbs are pointed towards your bum, hike two kettlebells back, plugging your forearms into your groin or crotch area. Using your hips, not your arms, send the bells forward, and rotate your arms around the bells. Try to pretend there is a wall in front of you, so as not to hit the wall with the bells. Finish the movement by engaging the lats at the top of the clean (also called the rack position) cushioning the impact. Repeat 5 x’s.

Shoulder Press: With the bells in the rack position, squeeze you glutes and send the bells up keeping your shoulder blades down, and finishing with your arms in line with your ears. Finish by returning the bells into the rack position. Repeat 5 x’s

Front Squat: With the bells in the rack position, sit your weight in your heels, send your knees wide and squat down as low as you can. Try to keep your torso upright, and your gaze straight ahead. Return to the top position by driving thru your heels and squeezing your glutes at the top. 

Swing: from the rack position, roll your arms around the kettlebells and hike them back, hinging at your hips and plugging your forearms into your groin. Then, using your hips, send the kettlebells forward to about chest level bracing thru your core and squeezing your glutes at the top. Don’t forget about your lats pulling your shoulders away from your ears at the top. Once you have hit that top position with a solid lockout, repeat the movement by sending your hips back and plugging your forearms into your groin. 

If you’re looking for a way to transform your body for the better, consider PFC! Our weight loss camp for adults is designed to help you make healthy habits, reach a new level of fitness, and sustain your results long after your time at PFC. You can view our Premier Fitness Camp prices and enroll today!

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As my practice in Pilates training grew, I realized how I wanted every one of my personal training clients to start Pilates to strengthen their fitness. So I began educating them on the
Top 6 benefits of Pilates for weight loss.

1. Increases muscle strength and tone. Your abdominal muscles, lower back, hips and buttocks (the ‘core muscles’ of your body) all remain contracted and engaged during a Pilates workout. This constant tension helps keep the core muscles lean and build better endurance and strength.
2. Improves posture. No matter what your daily activity, whether you’re cooking, brushing your teeth, carrying groceries, Pilates makes you more aware of your ability to pull your stomach in and pull your shoulders down for good posture and spinal alignment. There is an attention and focus required in doing the exercises smoothly, a focus that changes your movement awareness even beyond the class session.
3. Reinforces strong, mobile joints. Pilates elongates and strengthens your muscles, improving muscle elasticity and joint mobility. This means less risk for weak or stiff joints, and it helps ward off arthritis.
4. Improves mobility. Doing exercises on the reformer helps elongate your muscles and increase your range of motion. The more frequently you practice Pilates, the better your mobility will be. Consistent practice can help improve range of motion, which can help your body feel more flexible and even improve your performance in other workouts
5. Conditions the whole body. Every part of the body, from head to toe, gets a workout from Pilates, and all are equally trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less risk of injury.
6. Increases weight loss. Pilates exercises are a great way aid in your weight loss journey to burn fat that accumulates on our waist, hips and muscles.

Some people contend that their day-to-day schedule, combined with their current cardio and strength training regimen leaves no time for Pilates. The reality is, however, you have time for what you prioritize. In truth, Pilates can and should supplement your current training program, as it does wonders to stabilize the core, improve brain-body connection and increases weight loss. Not to mention it builds a beautiful, toned-all-0ver body!

Now that you have the WHY Pilates, check out the best moves below to help you reach your weight loss goals! 3 Pilates Moves for Weight Loss

Scissors
Laying face up, lift one leg up while the other is outstretched and level with the floor. Try to lift your leg as high as possible without lifting your back. Lift the leg slowly 10 times, then repeat with the other leg.

Leg Lifts

In this exercise it is crucial to have concentration and balance. First, lay on your side with your head supported by your arm, and legs outstretched one over the other.

Lift the leg up, totally stretched; while doing so contract the abdominal muscles and avoid arching your back.

Another position you can use, is supporting your hands on the floor, extend the leg straight out so that it creates a uniform, straight line with the torso.

Lateral Kicks

For this position, you will need to lay on your side, with your elbow bent to help your back stay straight. Move the legs straight up from the hips; this helps maintain balance and protect the lumbar region. Try not to move the hips or the back- the only thing you will move is the leg, completely outstretched.

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Like the famed village in Switzerland known world-wide for it’s very advanced ski slopes, with very expensive ambulances and an even costlier surgery center stocked with multi-million dollar contracts for orthopedic surgeons and nurses all in place for when novices fell off the slopes, everyone thinks managing or “treating,” stress, is the way to go. Like the village that ignored me when I suggested that for less than $1,000 they could put up a fence and prevent falls, it seems people just don’t get it.

For all of this focus on managing stress, still, nearly 80% of Americans regularly experience physical symptoms caused by stress while nearly 75% experience stress- related psychological symptoms. Holiday stress statistics reported by the American Psychological Association show that up to 69% of people are stressed by the feeling of having a “lack of time,” 69% are stressed by perceiving a “lack of money,” and 51% feel stressed out over the “pressure to give or get gifts.” Debilitating fatigue, jackhammer headaches, hypertension, weight gain, a weakened immune system, gastrointestinal symptoms, vice-like muscle tension, boiling anger, frozen anxiety, “I give up” depression and yes, even impaired sex drive—these are some of the stress related costs to your wellbeing. Still want to create stress?

Why work on saying “goodbye” to holiday stress? I say, don’t say “hello” in the first place! Here’s how to train your brain to manage holiday stress by preventing it altogether! Trust it will make for a more enjoyable holidays, while staying fit, and healthy. Under the heading of “ThEaMo,” Thinking, Eating and Moving, these three legs of the stress prevention tripod will insure that you come out of January wondering just what in the world your friends, co-workers, gym buddies and family members got themselves so stressed out about.

Stress is Not Created by Anything

That’s right, first and foremost, stress is not something created BY anything…EXCEPT the way you think. In the 25th Anniversary edition of my 1988 original, “Don’t Sweat the Small Stuff PS It’s All Small Stuff” I explain that “the link is what you think” when it comes to inventing and creating stress. What you tell yourself about what you “just must eat” or what you think you “should be able to drink” or that it “doesn’t really matter if I skip a workout” becomes your make believe reality. People carry so many self-sabotaging, stress-inventing thoughts about eating, weight management, exercise and holiday party food. Here’s a sampling: “It’s not okay to waste food.” “If I get hungry, the hunger will get worse and worse unless I eat something.” “I’ve already blown it so it doesn’t matter what else I eat.”

“Holidayorexia.” You’ve starved yourself to fit into your zombie or vixen Halloween costume, November 1st comes and whoosh, the holiday season eating and drinking fest begins. Parties, buffets, late night drinking, office snacking and less and less time to exercise are all upon you. So is the weight gain. But “Holidayrexia” is not an inevitability. These thoughts are completely erroneous, illogical, irrational and unreasonable. They aren’t true or helpful either. Question what evidence you truly have for the veracity of your thoughts. There is none. They are just thoughts. So, create a food plan before you attend any gathering, stick to it by arming yourself ahead of time with written rational response counters to each irrational thought that you can anticipate will pop up in your own mind—pull out the written card, read it to yourself and enjoy the veggies. If you aren’t yet a fit tech believer, it’s time to start wearing at least a pedometer and keep wearing it until January 2, 2017, at least. It will help you keep focused and be mindful of finding ways to move more throughout the day. Park further away from your destination, always take the stairs, walk, jog, or run to where you are headed. Use the airport, shopping mall or pit stops on your holiday driving trip to do a ten- minute high intensity interval jog. It’s very important to schedule time with your trainer, workout “accountability” buddies, and favorite group exercise classes NOW. Make a party invitation an autopilot trip-wire for a planned trip to the gym before the party.

Speaking of parties, this won’t be easy, but I’m certain you can do it. You aren’t certain you will though. So, let’s meet half-way—it’s your health, so give it a chance. More protein, fruit and less refined carbs will get you through this season in a healthy way. Focus on friends, not food! It’s been observed that you can eat everything you want on the buffet table, OR you can stay thin, fit and healthy. You just can’t do both. That means avoid socializing at the buffet, use the smaller plates for your main choices that your host provides for desserts, stay far away from the preferable but not required chips aisle at the grocery store, and continue driving past your favorite cupcake and dessert shop. Pile your plate with veggies, lean meats, and salad. Become a “dessert splitter”—“Want to split this cupcake? It looks delicious but I only am going to enjoy a small piece of it.” Then savor the treat as slowly and mindfully as you can.

Your mood and the holiday events around you are not at all, in any way, connected. You can create any positive mood you want, regardless of your actual time schedule, financial situation or even the weather– any mood you want, REGARDLESS of your actual life situation. The link is what you think.

Here’s my handy way to remember it all and have a stress-free holiday:

S– Smile more throughout the day, especially at the first 10 people you see

T– Think rationally, accurately, logically, confidently, and positively

R– Relive the joys of your healthy relationships, focusing on what’s pleasant, the favorable accomplishments in your life, and what can go right. Keep a list of three “what went right today” items every day during the holidays.

E– Eat right and light including asparagus, avocados, blueberries, warm milk, cashews, salmon, spinach, oatmeal, chamomile or green tea, dark chocolate, garlic.

S– Sweat more through regular exercise and movement including high intensity interval cardio and resistance training and walk more to avoid being sedentary– set a timer and stand every 10 minutes if you can during work, be sure to schedule yoga, Pilates, Tai Chi, and/or meditation

S– Savor your life by choosing gratitude and focusing your thinking in healthy, mindful, factual ways without predicting gloom and doom, slow yourself down by finding the beauty of experiences and creating relaxing moments throughout your day. Remember what Seneca said, “Everything hangs on one’s thoughts. The mind that is anxious about future events is miserable.”

Train your brain with these tips and this holiday season will find you among those who know what real joy is all about—choosing the bliss that’s right in front of you.

The post Don’t Just Manage Holiday Stress, Prevent Stress Altogether! appeared first on Premier Fitness Camp.

After all, you and your friends have spent all year exercising, and focused on measures of  waist-hip ratios, body mass index, body fat percentage, and it’s been a very successful year.  Now comes the Fall and that all too typical holiday weight gain dread begins to set in.  While we don’t typically gain as much weight as we fear we will, the difficulty is that many don’t lose the small amount of weight they do gain.

So let’s identify 3 very specific tools you can begin using right now to prevent holiday weight gain and fitness concerns that this time of the year brings.

1. Find ways to increase your activity and movement, if not actually increase your exercise.

Wear a pedometer.  You may not have the time to truly spend more time at the gym, so find every imaginable way to increase your activity, even if it seems silly—it keeps your mindset focused in the right direction. One pound of fat equals 3,500 calories, so that means a 200-pound person walking three miles per day even at a moderate pace for one week can burn about 2,300 calories. So, park further away from your office, always take the stairs, carry your purchases instead of using a shopping cart if possible and turn your house cleaning into pumped up aerobic activity.  Dance, skip and hop while you vacuum! Flying somewhere? Take a jog around the airport.  Driving a distance? Use a gas or food break to take a vigorous, 100 steps per minute walk for ten minutes. Schedule your training sessions now for throughout the holiday season and commit to meeting friends and co-workers at the gym on any day there is an office party.  

2. Party and eat healthy and smart.

That means eating more veggies, fruit, more protein and less refined carbs.  Interesting gossip going on over at the buffet? Stay away from the dangerous nibbling that goes on unconsciously.  Sure go to the buffet line, but be sure when you leave it you are leaving with fresh veggies, lean meats and other lower sugar and lower calorie goodies.  While the stores are filled with delicious treats, avoid the temptation at home and leave those chocolate covered popcorn bags in the store.  Whatever else you do, be a dessert splitter.  Those cupcakes are going to look great.  Small, cute, only 500 calories!  Don’t deprive yourself though.  Allow yourself one small serving of your favorite treat and be as mindful as possible as you savor the look, taste and aroma of whatever it is that you “must have.”

3. THINk smart.  

Plan your eating before you go out and stick to your plan.  People have all sorts of unhelpful, irrational thoughts about food, diet, weight loss, especially around the holidays.  “Watching what I eat should be easy.” “It’s not okay to waste food.” “If I get hungry, the hunger will get worse and worse until I eat something.” “There is nothing I can do to make cravings go away.” “It’s okay to eat this food because I’m stressed, everyone else is eating it, it’s just a little piece and I’ll make up for it later.”  “I’ve already blown it so it doesn’t matter what else I eat.”  It’s important to ask yourself what evidence you have that any of these thoughts, or others you may have, are true.  They aren’t.  They are just thoughts.  Before you go out with your food plan, have a strong counter response thought plan to each of your sabotaging, unhelpful thoughts and be sure you use them immediately.

There you have it–three steps to prevent holiday weight gain through the holidays, starting now. Getting through to New Year’s in great shape and health depends on these three pillars of healthy lifestyle—insuring enough activity, eating properly and thinking wisely.

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1. Trader Joe’s Almond or Cashew Butter (1 Tbsp) with (2) Brown Rice Cakes

Nut butters are high in Omega 3’s and those Omega 3’s are so essential for good health. Not only are they anit-inflammatory to
the body, they are great for brain function, joint lubrication, hormonal balance, and provide healthy fats that help raise your healthy HDL cholesterol. Brown rice cakes are small, low calorie, crunchy and gluten free! This is one of my favorite, satisfying snacks!

2. Trader Joe’s Nitrate free Turkey Jerky (delicious) (1/2 bag)

Turkey Jerky is an easy to grab snack for on the go. You could add it to a piece of fruit or eat it plain. We are always on the go; things like this are helpful to have around when you are hungry in the afternoon. Just make sure to watch the sugar grams in jerky (shoot for less than 5 grams per serving), and the nitrates. Nitrates have been linked to cancer for years. The package will say “No nitrates or Nitrites added”.

3. Trader Joe’s Organic Frozen Edamame (1/2 cup=100 cal)

These delicious little soy pods are such an easy snack for you or the kids. Adding a little sea salt to them makes them so satisfying for that salty craving and are surprisingly filling. ½ cup provides 17 grams of protein.

4. Trader Joe’s Greek Yogurt

Add your own berries or Make a snack ahead of time: ¼ cup Trader Joe’s Greek Yogurt, ½ cup Almond Milk, 1 Tbsp. Chia Seeds, ½ cup Trader Joe’s Rolled Oats (raw). Place in fridge and let sit overnight. Eat in the AM.
Greek yogurt is so much higher in protein than regular yogurt. Some brands like Fage or Trader Joe’s brand give you 19 grams of protein! That is a lot of protein for a snack! The biggest problem with a lot of yogurts is the sugar content, so try to get it plain and add your own fruit. This will help cut the sugar but not the taste! This could be used as a snack or meal and will keep you satisfied for hours!

5. Trader Joe’s Cage-Free Hard Boiled Eggs(1) with fruit or Trader Joe’s Whole Grain Crisp Bread and ¼ avocado

I love the already cooked Hard Boiled eggs! Although hard boiled eggs are simple to make, sometimes time is not on your side and it’s easier to buy pre-cooked for quick no-brainer snacks on the go. Hard boiled eggs are a great, protein-packed breakfast smashed on a slice of Ezekiel toast or English Muffin. Eggs are also great for protein to throw on a salad for lunch.

6. Seaweed Squares (1 package)

This is great for you or the kids! I pack these in my kids lunch, they love them! They are salty and delicious plus provide Iron, Iodine, Vitamin A and C. This little packet of goodness is only 30 calories, 0 grams of fat, and 0 grams of sugar!

7. Nitrate free turkey (2oz.) with (7) Trader Joe’s Quinoa and Black Bean chips and 2 Tbsp. Salsa

Quinoa is the new super grain. Packing a solid 5 grams of protein per serving and wholesome, low glycemic, gluten free carbohydrates, you are bound to be much more satisfied by this snack rather than your typical corn chip. You also have added protein  and fiber with the black beans. Adding a couple of slices of nitrate free turkey is going to help you stay satisfied for much longer and help you keep to your one serving of this delicious treat. This snack offers 15 grams of protein total and 18 grams of whole grains  all for only 200 calories!

8. ¼ cup Hummus with 5 baby carrots, 1 stalk celery and ¼ cup cucumber

This snack is a great way to sneak in more veggies in the day. We all struggle to get enough vegetables in so by snacking on them in the afternoon with hummus is a great thing to do! Hummus is made from a bean which provides a little bit of protein (about 3 grams), but packed with fiber and tastes wonderful. With this cup of veggies you are getting high amounts of vitamin A, C,  Magnesium, potassium, phosphorus and B6.

9. Trader Joe’s Low fat Spinach and Kale Greek Yogurt dip with whole grain crackers

This dip is high in Protein using the Greek yogurt and high amounts of vitamin A, C, Iron and Calcium. Adding the whole grain crackers makes this a delicious balanced snack!

10. Trader Joe’s Sweet Potato Chips (7 chips) with Spicy Guacamole (1/4 cup)

This tasty snack is loaded with vitamin A. Being a better substitute from your typical Lay’s Potato Chips that are drenched in hydrogenated oils, these chips do not use any hydrogenation and are made of three, simple ingredients: sweet potato, canola oil and salt. Adding the healthy fat in guacamole will help you stay satisfied for longer and be able to stick to one serving. The avocado in the Trader Joe’s guacamole also provides those healthy fats that will help to raise your healthy HDL and lower your LDL.

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Fall is in the air and pumpkin is making it’s way into many-a-fall inspired, healthy recipes, including this PFC-approved Pumpkin Spice Smoothie.
Healthy, packed with protein and just like pumpkin pie in a glass to fuel your morning!

Ingredients
1 Scoop Vanilla Protein Powder
8 Oz. Unsweetened Almond Milk
1/4C. Unsweetened Pumpkin Puree
1 T. Pumpkin Spice Blend
1/2 Banana
1 Scoop Ice

Blend on high for 30 seconds and enjoy!

Nutritionals
Cals: 230
Fat: 2g
Carbs: 28g
Pro: 20g

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The National Cancer Institute reports that in regard to the relationship between exercise and breast cancer incidence, physically active women have a lower risk of developing cancer than inactive women. Exercising on a regular basis is thought to be best at prevention, however women who increase their activity after menopause reduce their risk of getting breast cancer compared to inactive women. Physical activity lowers hormone levels, insulin and insulin-like growth factor and it helps decrease excess body fat, all which would otherwise increase a woman’s risk for breast cancer.

So what if you have breast cancer? According to the American Cancer Society, the good news is that regular exercise can also keep a woman’s hormone, insulin and body fat levels lower, which can reduce the risk of recurrence. Also, regular exercise can help decrease side effects of treatment, such as fatigue and depression, and can also decrease joint pain that hormone therapy women are given after surgery.

If you haven’t got your sweat sesh in today, try this 30 minute (equipment free!) cancer fighting workout to get active and sweat your way to better health!

The Routine
1. Push Ups
2. Squats
3. Tricep Dips
4. Prone Plank
5. Alternating Back Lunges

-Do 1 minute of each exercise.
-In between each exercise, do 1 minute of cardio (walk, jog, jumping jacks, etc.).
-Do all 5 exercises, with the one minute cardio after each exercise for a total of 10 minutes of work.
-Take a quick break and then repeat for a second and third time!

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