HomeBodies
Personal Trainer
Martine is a certified Yoga instructor through Dharma Mittra (Dharma Yoga Center NYC), and certified in Mat Pilates through Power Pilates.  As a consistent Transcendental Meditation practitioner, she has always had a deep understanding of the mind-body connection and how necessary it is to move static energy around to open not only the body but the mind as well.

As a child, she loved to be active and was involved in numerous sports from soccer, softball, Tae Kwon Do, and dance (Ballet, Modern, Jazz) which all eventually led to Pilates and Yoga. 

After discovering Yoga 15 years ago she began to practice numerous styles such as Ashtanga, Vinyasa, Bikram, and Iyengar, ultimately Dharma Yoga Center was where she found one of the most complete practices.  She enjoys working with all levels and ages.  When practicing with her, clients have seen amazing results in their flexibility, strength, and peace of mind.  

Her sessions may consist of any combination of the physical (asana practice), meditation, breathing exercises (pranayama), and deep relaxation. 

Martine's intention is to create a safe and supported space where one can experience patience, a deeper level of awareness, and ultimately freedom within.

See all of Our Certified

Personal Trainers.  
October 2013



We appreciate the support you show us by reading our monthly newsletter, and hope you continue to reap the benefits.

Making little tweaks to what you eat will have lasting positive effects on your workouts and your overall health.

This month, we are going to focus on some very easy, and delicious, suggestions to make, while taking advantage of the bounty of seasonal offerings.

Believe it or not, it's been over 25 years that HomeBodies has been providing personal training services for people in New York City and Westchester county!

And, we look forward to serving you for another 25 years!
Fall Superfoods

Kick off the Autumn season with vitamin packed Seasonal Fall Foods.  Check out your local farmers market and produce section for what's featured this season - seasonal produce is tastier, fresher, and supports the economy. 

Most importantly, seasonal foods are grown locally, therefore they travel a shorter distance to make it to your kitchen, decreasing the fuel load and carbon footprint.   

 

Fresh fruits and vegetables that are grown in alternate seasons, occasionally need a wax coating or chemical layer.  When traveling long distances, many fruits and vegetables lose vitamin and mineral content through UV radiation.  For produce not in season, look for organic to avoid extra chemicals or pesticides.

 

Apples

 

Don't forget the most well known fall staple. Rich in Vitimin C, fiber, and antioxidants(the skin is rich in quercetin, a natural anti-oxidant and anti-inflammatory agent).  Remember- Buy organic to avoid pesticides.

 

Kale

 

The stats are high on Kale!  Vitamin K, Calcium, B6 and Folate, Vitamin A, potassium, manganese, copper, and even the plant form of omega-3 fatty acids. Try to make your own kale chips for a great snack!

 

Brussel Sprouts

 

Kids gave these mini cabbages a bad rep, but have now become a trendy new Fall food.   One-half cup of cooked Brussels contains 2 grams of protein and come loaded with fiber as well as vitamins A and C.  Keep your eyes out for these at your local farmers market. Try sauteing with Red wine for extra anti-oxidants and flavor, or broil with EVOO, sea salt and pepper.

 

Pumpkin

 

This fall food is a low calorie option packed with Vitamin A (beta-carotene). Beta carotene is a red-orange pigment found in some fruits and vegetables that is known for great health benefits for vision, skin, and aging by decreasing oxidative stress. 1 cup cooked Pumpkin is only 49 kcal, 3 g fiber, and 2650 IU of Vitamin A. Try Pumpkin seeds for more health benefits!

 

Pomegranates

 

Spice up your salad, smoothie, or snack time with a fruit packed in flavonoids and polyphenols.  Nutritional benefits include lower cholesterol, blood pressure and other cardiac risk factors. See how to seed a pomegranate!

 

How to seed a pomegranate: Start with seeding a pomegranate over a bowl or plastic cutting board. (Note- you may want to wear gloves as pomegranate juice can stain.) 

  1. Cut half way through the crown and separate in half.
  2. Cut half way again, separating into quarters.
  3. Work over a bowl, filling half with water.  Pull away seeds, letting the seeds soak to bottom, and membrane float to the top.
  4. Skim away the membrane and strain the seeds from the water. 
  5. Eat immediately or store in airtight container for 2-3 days.
 
Kale Two Ways

from Lauren, our Dietitian    

 

You have probably never heard of Kale Chips, but if you are someone who likes to hunt through the kitchen in search of a crispy snack, Kale Chips are not only good, but good for you. 

 

Here are two recipes you try with kale, please let me know if you like them! 

 

Kale Chips

Ingredients:
  • 1 head kale, washed and thoroughly dried (very important step),
  • 2 tablespoons olive oil
  • Sea salt, for sprinkling
Alternate flavoring options:  Parmesan cheese, paprika, lemon salt, soy sauce and sesame seeds.

 

Directions 

  • Preheat the oven to 275 degrees F.
  • Remove the ribs from the kale and cut into 1 1/2-inch pieces.
  • Lay on a baking sheet and toss with the olive oil and salt.
  • Bake until crisp, turning the leaves halfway through, about 20 minutes.
Feta, and Carrot Kale Salad

Ingredients:
  • 1 head Lacinato, Tuscan, "Dino" or smooth kale is best for salads. It is less bitter and less chewing!
  • 1 large carrot
  • Edamame pre-shelled
  • Feta (Bulgarian Is my personal preference)
  • Basil
  • Slivered almond
  • Other great mix-ins for a kale salad- Tuscan beans, avocado, raisins, walnuts- use sparingly for caloric content.

Directions

 

1. Choose your kale. Wash and dry thoroughly.

2. Cut away ribs, chop or slice kale into thin ribbons.

3. Massage olive oil into kale and refrigerate for about 15 minutes while dicing ingredients.

4. Shred carrot into thin slices with a peeler.

5. Add organic edamame (if frozen pre-shelled, defrost first), feta, carrots and slivered almonds.

6. Dice and add small handful of basil.

7. Dress with lemon juice, EVOO and sea salt, or try a yogurt, tahini dressing for great flavor.
Review Your Current Training Program

Please let me, or your personal trainer, know if you would like to review your current exercise program.

Please call us at 212-586-7160 if we can be of any additional assistance in helping you achieve your health and wellness goals.

 


Sincerely,

 

Elizabeth Crutchfield
Homebodies