As we ring in the New Year we treasure this time of year at the studio for many reasons: We are energized by helping YOU start the New Year off "on the right foot." Stand taller, feel stronger, look leaner, and greet this time as an opportunity to reflect on and celebrate last year's lessons and various accomplishments. And there were more than a few!
The CFM List of Accomplishments, 2011 Edition!
- Celebrating 13 years in business-- stay tuned for info on fun celebrations throughout 2012 - Continued improvement of our easy access, on-line scheduling services - New Group Equipment classes in Scarsdale - More Pilates graduates from our instructor training program - The formation of our Facebook page, more to come in 2012 - Success of Our Health and Exercise tips - Continued development of our "Pilates on the Road" cards - The launching of our new retail line to keep you looking cool while you get hot
Finally, as always, we want to thank all of our loyal clients and patrons for continuing to make Center for Movement the very best in Pilates and Gyrotonic training and total fitness.
Best wishes to you and your family for a very Happy, Healthy, and Prosperous New Year!!
Best in Health,
Donna Singer and Elle Jardim
Center for Movement
www.centerformovement.comBe sure to follow us on Facebook and Twitter to stay up to date on news, health tips and more!
Megan Kabatt Health Tip - Start Anew!
As we enter into the post holiday season, now is a good time to re-evaluate our daily habits and focus on a healthy lifestyle.
Weight loss: Go slow. No need for a crash diet. Just cut 200 calories a day and you'll see a gradual easy weight loss. Skip a cookie here, a pat of butter, and you're on your way!
Avoid winter weight gain: Enjoy fruits and vegetables currently in-season; substitute high carb potatoes for high- fiber sweet potatoes; for baked goods use low-fat dairy products; use applesauce in place of oil in recipes; and season food with fresh herbs rather than fat for extra taste.
Feeling rundown or blue during the gray winter days? Supplement your lack of daily sunshine by taking a vitamin D supplement, up to 2,000 units a day.
Avoid the cold/flu: Easiest way is through hand washing!
Exercise: Join in on one of our amazing group classes where you get maximum benefit from minimum investment; or if you can't get in for a class, bundle up for a brisk 30 minute walk outdoors.
* Megan Kabatt is a candidate of our Teacher Training program as well as a Nurse Practitioner at NYP-Cornell hospital in NYC.
Barbara Schneider Exercise Tip
Barbara Schneider shares a fundamental Pilates reformer exercise that's been adapted as an equipment-free, on-the-go exercise.
You may have seen Barbara around the studio as a client, but she also graduated from the CFM teacher training program in 2008. Barbara has become one of our most requested teachers!
STANDING FOOTWORK
Props: Magic Circle or medium size ball. For beginners, hold onto a sturdy object or a wall.
1.Stand with feet hip-distance apart and in a parallel position or with heels together, toes slightly apart, with your abdominals pulled in and up. Hold the magic circle or small prop in front of your chest with the elbows bent.
2. Bend your knees, keeping your back straight and navel towards spine. Simultaneously squeeze the circle keeping elbows slightly bent.
3. With knees still bent, begin to raise your heels while balancing on your toes/balls of feet.
4. Straighten your knees fully, maintaining the releve, then lower your heels with control. Do 10 reps.
This is a great exercise to help improve your balance and maintain your Pilates posture and powerhouse. It also helps keep your feet and ankles supple, and can be done anywhere.
Chef's Corner with CFM Instructor Alexia Simmons
When last you heard from me I posted a recipe that featured heavy cream, chives and eggs. One might have gotten the impression that I like to cook rich, complicated fare: I don't. I like to eat. So when my stomach growls and I have a hankering for deliciousness, I frown at the thought of having to go into the kitchen. This is precisely when I employ the neat little trick of turning classic, everyday American favorites into something a bit more sumptuous and special-- without the fuss. Here's my take on the Tuna Melt.
Tuna Melt with Capers Ingredients
1 (6 ounce) can (water) tuna, drained and flaked 1/4 cup of chopped red onion 1/4 cup chopped white onion 1 small tomato sliced 2 tablespoons mayonnaise 1 pinch salt 1 teaspoon balsamic vinegar/caper juice 1 teaspoon Dijon mustard 2 slices whole wheat bread 2 teaspoons capers 1/4 cup shredded sharp Cheddar cheese 2 tomato slices
Directions
Preheat the oven to 375 degrees F (190 degrees C). Place bread slices in the oven to toast (or use toaster) while it preheats, and while you make the tuna salad.
In a small bowl, mix together the tuna, onion, mayonnaise, salt, balsamic vinegar (or caper juice), mustard and capers until well blended. Remove bread from the oven/toaster, and pile the tuna mixture onto one slice. Sprinkle cheese and add tomato to the other slice of bread and .
Bake for 7 minutes in the preheated oven, or until cheese is melted and tuna is heated through. Place the cheese and tomato side of the sandwich on top of the tuna side. Cut in half and serve immediately.
