I'm so excited to announce the launch of Body Quest Advantage - our free new website that's been designed to help you create a healthier and more active life. 

In the years I've spent thinking about and creating the site, and running the world's best Pilates studio, I've had the pleasure and great gift of working with many of you. Together, we have learned about the kinds of lifestyle and fitness choices that work - as well as those that don't. I've taken this knowledge and created a place where you can easily track your progress in six key components: sleep, nutrition, cardio, self care, flexibility and strength.

Not only will you be able to record Pilates as both flexibility and strength exercises, you will see the difference your sleep and self care choices make as you strive to become healthier and stronger. You will learn strategies for doing more cardio and making better nutrition choices. You will be amazed as you see yourself transformed. 

During this busy summer, Body Quest Advantage will give you a quick and easy way to stay on track with your fitness goals, and be a continual reminder of all you can and should be doing to be your best self.  

At this exciting time, I thank you for your ongoing support and interest - I hope you will join me on this new endeavor. I also can't wait to see you at Big Toe Studio. 

Sign up at www.bodyquestadvantage.com today! Don't forget to tell your friends to do the same. 

1. Drink plenty of water and stay hydrated
   • Drink before, during, and after your workout
2. Get outdoors
   • The beautiful weather provides a wonderful opportunity to appreciate nature and perhaps try some new outdoor activities
3. Enjoy -- but be mindful of -- the sun
   • Sunscreen is essential. Experts recommend a minimum SPF of 30. You may also need to reapply throughout the day
4. Get out early -- or late
   • The hottest and sunniest times of day are from 10am-3pm. Try to work out in the early mornings or evenings -- and remember to be safe if outside after dark
5. Dress appropriately
   • Wear light-colored, loose-fitting clothing. Try cotton or fabrics that wick. Don't forget to protect your head with a hat 
6. Know when you've had enough
   • Pain doesn't necessarily equal gain, and can be particularly dangerous on high-temperature days
7. Pace yourself
   • Accept that you may not be able to work out as long or as strenuously as you do other times of the year
8. Plan an alternative indoor workout
   •  Some days are just too hot -- have a backup plan so you can meet your fitness goals inside
9. Jog shady routes
   •  Keep in mind that grass and dirt paths are not as hot as blacktop
10. Avoid extreme temperature changes
    •  Try to avoid going from intense heat to an air-conditioned environment. Make temperature changes more gradual
11. Don't forget to eat
    •  Even though the heat may make you feel less hungry, it's important to keep your body fueled. Lighter foods often feel more filling on hot days 
12. Remember to have fun!
    •  Your workouts will be more frequent and effective if you are having a good time

"Hot Potato" is a Pilates exercise designed to target your inner and outer thighs.

Lie on your side, with your head resting on your bottom arm. Extend your legs, keeping knees, hips, and shoulders straight. Make sure your knees are facing forward. Lift your top leg to the ceiling, then bring it down, tapping it on the floor twice in front of your bottom foot. Lift top leg again, then tap it twice on the floor behind your bottom foot.

Keep your focus on your core, and don't allow your pelvis to shift. Perform 10 repetitions on each side. Remember to stop if this movement pattern causes any discomfort!

• 3 tablespoons olive oil
• 1 cup white onion, diced
• 1 serrano chile, stemmed, seeded, and diced
• 3 garlic cloves, minced
• Salt, for seasoning, plus 1 teaspoon
• 4 firm ripe avocados, halved, pitted, peeled and mashed
• 4 cups chicken broth
• 1/4 cup fresh lemon juice
• 1/4 cup chopped fresh cilantro leaves
• 2 cups water
• 1 teaspoon freshly ground black pepper
• 1/2 cup Mexican sour cream,creme fraiche, or plain Greek yogurt (full- or low-fat) whisked to soften*
• Crostini or croutons, for serving, optional
• Hot sauce and/or salsa of your choosing, optional

• Heat 2 tablespoons of the olive oil in a medium skillet over medium heat. 
• Add the onion, chile and the garlic and cook until slightly soft, about 2 minutes.
• Season with salt, to taste. 
• Remove from the heat and set aside to cool.
• Put the avocados in a large bowl. Add the chicken broth, lemon juice, cilantro, onion mixture, and water. 
• Add, in batches, to a blender and puree until smooth, straining each batch of puree into a large bowl. 
• Stir in the 1 teaspoon of salt and the 1 teaspoon of pepper, then cover and refrigerate until well chilled, about 3 hours.
• Pour the chilled soup into individual bowls. Top each serving with a drizzle of the sour cream. 
• Serve with crostini or croutons, and top with your favorite hot sauce or salsa, if desired.