Body Issue: Sweat It Out Without the Worry

Nothing makes our day better than a good sweat session. You know what they say: “Sweat is magic. Cover yourself with it daily and all of your dreams will come true.” Sounds good to us!

Sweating is so good for you-- it rids the body of toxins (by flushing out substances like alcohol, cholesterol and salt), it improves blood flow and digestion, and without this built-in ventilation system our body wouldn’t be able to function. Our favorite benefit of sweating? It boosts your endorphins!

Breaking a sweat everyday is our motto, but we also know how to keep it cool. It’s nice to stay dry (and pit-stain free!) when you need to. We’ve rounded a list of amazing products to help do just that.

Before you read about our favorite underarm protectors, here’s a cheat sheet of some underarm terms so you know what type of product your body may need.

Helpful terms:

Deodorant = masks the smell

(ingredients like triclosan control bacteria that cause the BO smell)

Antiperspirant = keeps sweat glands from perspiring

(aluminum salt in antiperspirants prevents sweat)

Clinical-Strength formulas = for sweet issues that need special attention

(prescription options deliver maximum odor and wetness protection)

Botox = injections which disable armpits’ sweat glands

(FDA approved injections of botulinum toxin A for severe cases) 

(photo from Lorna Jane)

Sweat it out without the worry!

Best products for heavy sweat sessions,

and for staying dry and fresh under stress:

1. Clinique Roll-On antiperspirant-deodorant ($12, link to buy here)

This is a high-performance, non-staining odor and wetness protector. Rolls on easily and dries quickly. If you haven’t tried a roll-on before, you’ll love the application!

2. Secret Clinical Strength Clear Gel antiperspirant-deodorant gel ($8, link to buy here)

This light-weight gel goes on quick and wet without leaving any residue. No chalkiness left to stain your clothes. It’s perfect to wear with tight-fitting workout clothes and keeps you sweat (and odor) free.

Best product for post-workout wear, 

normal daily activity, and for sensitive skin:

1. Dr. Hauschika Deodorant Fresh ($23, link to buy here)

This all-natural formula uses witch hazel and sage extracts to absorb odor without clogging pores. A fresh citrus scent from pure essential oils is calming and the natural ingredients are perfect for delicate skin.

2. Malin + Goetz Eucalyptus Deodorant ($18, link to buy here)

Another all natural favorite! It’s both alcohol and aluminum-free, and formulated with eucalyptus extract so you feel like you’re at the spa when you put it on. While this may not be strong enough for an intense workout session, it’s a great option for daily wear, especially for those who have sensitive skin.

3. Dove Advanced Care with NutriumMoisture in Go Fresh Cool Essentials antiperspirant-deodorant ($7, link to buy here)

This is a great option for daily wear that boasts 48-hour protection. Strong enough for a workout, with green and fruity scents plus Dove’s NutriumMoisture ingredients. This antiperspirant-deodorant goes on smoothly, protects from odor and wetness and is so smooth. It’s also a great option to wear post-shave since the extra moisture ingredients soothe the skin.

So whether you need sweat protection for a long run, a pilates marathon, a stressful day, or even just a sweaty summer day, we suggest trying these products to keep your body in check!  If you have any brands you love, please share below or comment on our Instagram or Facebook page.

Trainer Tuesday! A Day in the Life of Kiana Greir

This Tuesday, Pilates Platinum would like to welcome a new trainer for Sundays at our Venice Beach Studio, Kiana! Kiana has always been passionate about health, wellness, fitness and nutrition, as a dancer, surfer, and competitive volleyball player. We’re excited to have her on the PP team! Read below to learn more about Kiana, and hop into one of her classes starting Sunday’s in Venice Beach.

A Day in the Life of Kiana Grier

Pilates Instructor (Venice Beach Studio)

What are your favorite Pilates moves? 

I love the deep stretch in Long Jump Lunge and I love the immediate effects of French Twist!

What is one of your favorite non-Pilates workouts? 

I love anything that might be different or challenges my body in a completely different way, like a kickboxing or dance class or pilates! Yoga, running, and hiking are my favorite go-tos on days I'm not taking a pilates class! I'm so lucky to live in California where there are so many beaches and hiking trails to explore :)

What’s your exercise routine like for a typical week?

Monday: yoga and run

Tuesday: hiking

Wednesday: dance/kickboxing

Thursday: spin/surfing :)

Friday: pilates and a beach run

Saturday: anything outdoors! or a new class with a friend :)

Sunday: Pilates  

What are some of your favorite healthy foods?

I love learning about new possibilities for salads and I love exploring farmers markets throughout the week. Eating and preparing seasonal fruits and veggies has really changed how my body feels and especially how my body stays strong and fit working out and staying active:)

What does your workout and eating schedule for a typical day like?

When do you wake up?

Besides early classes I usually wake up at 7am. I am also in graduate school so a consistent wake up time really helps keep a good exercise and study routine to keep my energy up!

What do you eat for breakfast?

I love a good cup of coffee and eggs with veggies and avocado. Most days during the week I'm on the run, so I it's usually a coffee plus a protein shake- Vega protein, almond milk, flax, dates and piece of fruit.  

What do you do in the first half of a typical day?

The first half of a typical day I am either teaching classes in the morning then I am doing research and reading for graduate school! I love learning and apply that to everything I do- in the studio, in the classroom, in life!

What do you eat for lunch?

I usually eat as colorful of a salad as I can! -with a protein like tuna, chicken, or turkey and good fat source like avocado. If I'm being a little naughty I love a good   old fashioned turkey sandwich with cheese on gluten free bread :) 

What do you do during a typical afternoon?

Because of my school schedule I'm usually on my way to school during the week! Any time I'm not driving to class, I love to spend my time reading or doing something active or outside with my friends and family.

What do you eat for dinner?

Dinner is usually a lean meat and veggies, salad or a quinoa salad. 

What do you do for a workout on a typical day?

During the week my workouts need to be efficient and effective. I love a good run at the Santa Monica stairs or on Ocean Ave, surfing, a dance class, a yoga class to get my heart rate up and sweat, AND of course Pilates! I'm a busy girl, and I love inspiring people who think that they don't have time- you have to take time for you… workouts are fun and important to make time for!

What do you do on a typical night? 

My friends and I are really good about trying new places for a cocktail and live music. But I'll admit most nights I'm catching up on some of my Netflix shows and studying for school! 

What time do you go to sleep?

I need to be in bed no later than 11pm! Even though I'm a student I told myself for grad school I vow to never pull an all nighter again! I believe that sleep is just as important as the workouts you do and the food you put in your body. 

What’s your favorite part of your day?

My favorite part of my day is helping people push past a barrier or edge in Pilates classes. There is nothing like the smiles after a good workout, and there is nothing like the thank yous. I'm a client too so I know what a good boost of endorphins can do to your day :) I love seeing that in my clients when they leave class.  

What’s your biggest source of inspiration…what keeps you going everyday?

I'm inspired by people and their ability to change, work through something challenging, to endure. The studio and pilates workout is microcosmic to the work that you do in your life, at your jobs. I believe that mental strength is something that we learn and can continue to learn. I try to take this into everything that I do and bring that inspiration to my classes :) 

What are your trainer tips or words of advice for people interested in Pilates and a healthy lifestyle?

"Good habits are as addictive as bad habits, but much more rewarding." YOU have the power to choose what you bring into your life, make it healthy, make it fun, make it sweaty, make it rewarding! 

Eat Farm-to-Table for You and Your Community

Did you ever think that what you eat could not only benefit you but also those around you? Imagine being able to do good by your community just by eating certain foods. These are the realities of eating farm-to-table. Now before your mind fills with visions of ploughing fields and turning in your stilettos and briefcase for garden gloves and a hoe; you don’t need to grow your own food to eat farm-to-table. I’m talking about eating locally grown food.

What’s In It for You?

Eating farm-to-table offers up loads of benefits for those who make the effort to do it. When you opt to eat locally grown food that comes to your table without all kinds of stops along the way, you get the freshest food possible. What this does is give you food that not only tastes better, but is more nutritious too. According to the Harvard School of Public Health, even foods that follow the highest standards when it comes to post-harvest handling still lose some of their nutritional value when they travel to locations farther away.  The longer time they spend in transit, the lower the nutritional value when it finally gets to you. Shopping locally often means that you’re able to buy the food within 24 hours after it’s harvested so you get to enjoy maximum freshness, nutrition, and flavor.

We all know that when something tastes good, we’re a lot more likely to eat it and this goes for adults and children. Fruits and vegetables that are fresh tend to taste as luscious and rich as they look which makes them a whole lot more appealing. And when it comes to fresh fruits and veggies; the health benefits are endless:

·       They’re low in fat and calories making them great for filling up to keep your weight in check

·       They contain antioxidants that have been linked to a lower risk of cancer

·       Diets rich in fruits and vegetables lower blood pressure and the risk of heart disease and stroke

·       Fruits and veggies are a high source of fiber so you can enjoy better gastrointestinal health

·       Orange fruits and veggies can reduce vision problems thanks to beta carotene and lutein

·       Leafy greens are excellent sources of calcium that strengthen bones and protect against osteoarthritis

Choosing to eat locally grown organic foods also give you the added benefits that come from eating foods that haven’t been treated with chemicals and pesticides, which have been linked to all kinds of conditions, some of which include cancer, Alzheimer’s, and Parkinson’s disease. And, the shorter the distance they travel, the less contaminants they risk coming into contact with for food that’s safer all around.

What’s In It for Your Community?

What you eat isn’t just about you. When you choose to eat farm-to-table you’re benefiting your community and even the world. Here’s how:

·       You benefit the local economy and support local farmers

·       You encourage sustainable agriculture

·       You help send the message to governments that locally grown, organic foods that are free of contaminants are people want

·       You help maintain more green space and farmland in your community

·       Your food doesn’t have to travel as far to get to your plate meaning a smaller carbon footprint thanks to less greenhouse gas emissions

Eating farm-to-table isn’t always more expensive, but when you consider all of the benefits for you and those around you, it certainly does justify the extra few cents you might have to spend sometimes. Eating locally gets you a whole lot more bang for your buck at the end of the day.

You can learn more about nutrition and healthy eating by clicking here.

Adrienne is a freelance writer and author who has written extensively on all things health and fitness for more than a decade. When she's not holed-up in her writing shed researching an article or off interviewing health professionals, she can be found frolicking around her beach town with husband and dogs in tow or splashing about the lake trying to master the stand-up paddle board.

References

·       Healthy & Sustainable Food: Local and Urban Agriculture. Harvard School of Public Health. Retrieved on March 19, 2014, from http://chge.med.harvard.edu/topic/local-and-urban-agriculture

·       Vegetables and Fruits: Get Plenty Every Day. Harvard School of Public Health. Retrieved on March 19, 2014, from http://www.hsph.harvard.edu/nutritionsource/vegetables-full-story/

·       Klavinski, Rita. (April 2013). 7 benefits of eating local foods. Michigan State University. Retrieved on March 19, 2014, from http://msue.anr.msu.edu/news/7_benefits_of_eating_local_foods

·       Food and Your Bones. National Osteoporosis Foundation. Retrieved on March 19, 2014, from http://nof.org/foods

Trainer Tuesday! A Day in the life of Stefanie Hasbany

If you're a regular at any of the Pilates Platinum west side studios, you've probably had your booty kicked into shape by Stefanie- she teaches multiple classes in all 3 west side locations! Read below to learn more about this Tuesday's Trainer of the week: Stefanie! Her love of dance, barre, pilates, TRX, and any outdoor exercise will definitely inspire you to get moving!

A Day in the Life of Stefanie Hasbany

Pilates Instructor (Venice, Brentwood, and Santa Monica Studios)

 

WHAT ARE YOUR FAVORITE PILATES MOVES?
Mega Hamstring Curls. Kneeling Side Kicks and ABS. Abs on your back, abs in compound planks, twists and the pool of exercises that makes you use your abs for balance and stability.

WHAT'S ONE OF MY FAVORITE NON-PILATES WORKOUTS?
Dancing. I enjoy barre classes. It's really nothing like a ballet class but it takes me back. I've spent most of my life at the barre and in a dance studio so the barre, posture, external rotation, it makes me happy.

WHAT'S YOUR EXERCISE ROUTINE LIKE FOR A TYPICAL WEEK?
I try to switch it up but you will mostly find me taking barre or Pilates with an occasional yoga or TRX class thrown in the mix. I enjoy exercising outdoors as much as possible too.  I live right by the beach so I'm always taking advantage by taking long walks and I will hike at least 2x a week and do the Santa Monica stairs for quick cardio fix too.

WHAT ARE SOME OF YOUR FAVORITE HEALTHY FOODS?
I love spinach, kale, ginger, garlic and tumeric. Haricot verts. Cashews. Oranges. There's really not much I don't like:)

WHEN DO YOU WAKE UP?
It depends but typically I see my husband off to work around 8 am. But we like to sleep in when he's off or goes in later than usual.

WHAT DO YOU EAT FOR BREAKFAST?
Does coffee count? That's first and water with lemon. I don't usually eat as soon as I wake up but I will enjoy a grapefruit or Greek yogurt with chia seeds and banana earlier in the day.

WHAT DO YOU DO FIRST HALF OF DAY?
I will try to get into a class before I start teaching and/or hike, walk. I will stretch at home or give myself a mat class or work on the stability ball.

WHAT DO YOU EAT FOR LUNCH?
I'm not in the habit of eating the same thing at the same time everyday. I like to have small meals during the day so I don't feel weighed down or tired. But I will try to have some greens or a green juice.  I will grab some nuts or avocado or cheese and fruit.

WHAT DO YOU DO DURING A TYPICAL AFTERNOON?
I usually teach in the afternoon and if I'm not I will get into class or go on a hike and get some fresh air.

WHAT DO YOU EAT FOR DINNER?
I always have a plethora of veggies in the fridge mostly for sides but sometimes for the main meal. We have pork, beef and fish at least once a week. My least favorite is chicken but I will make it from time to time.

WHAT DO YOU DO FOR A WORKOUT ON A TYPICAL DAY?
I always try to do something active that gets my heart rate up but on rest days is when I will get on the mat or take a walk and enjoy the view.

WHAT TIME DO YOU GO TO SLEEP?
Sometime around midnight on a typical night.

WHAT'S YOUR FAVORITE PART OF THE DAY?
Everyday has a high at different times but my favorite part of the day is when my husband comes home from work.

WHAT'S YOUR BIGGEST SOURCE OF INSPIRATION... WHAT KEEPS YOU GOING EVERYDAY?
My husband inspires me to be the best person I can be everyday and he keeps things in perspective for me.
I love to take classes and studio hop to see how other teachers interpret things and encourage their class. I'm inspired when trying new things and when staying  connected to the student process.  I'm inspired by what's tried and true and what's best and fresh. I'm inspired when I stay in the moment.

WHAT ARE YOUR TRAINER TIPS OR WORDS OF ADVICE FOR PEOPLE INTERESTED IN PILATES AND A HEALTHY LIFESTYLE?
Stay present.  Try not to worry about anyone else in class or anything going on outside of class, listen to the music, listen to the instructor and listen to your body and do your best. Same for your diet. Listen to what your body needs. Eat when you're hungry and embrace the wealth of health that is out there for you to savor.

 Watch Stefanie in her Trainer Bio video HERE!

"Come on get happy"

I recently came across a great article on 

"10 Characteristics of a Happy Person" 

Even though I think all of the items listed are important, I want to touch on the topic of number 6!

'6. Happy people not only know how to eat well, they also know how to feed their body with great quality food. In addition to this, they also follow a regular exercise routine. This is because they believe in self care and work at reaching the epitome of mental and physical strength.'

For the full article, follow this link!

A large problem with working out and achieving a certain physique is all about aesthetics.  Now I am not saying that is the reason you work out, but it is a large misconception placed on the industry.  Sure there are a lot of people just doing it for the aesthetics, but I am going out on a limb and saying that I can guarantee they are not your role model of a happy person.  It takes great sacrifices to achieve a certain level of leanness and I personally do not believe these people are mentally happy...at least not in the long run.

It is important to create a balance and as the quote says above, happy people believe in self care mentally and physically.  It is equally important if not more important to be mentally healthy.  A healthy body doesn't mean one is super lean and full of muscles.  Health comes in all shapes and sizes.  For most the only way to achieve an optimal physique is actually to be happy...I know kind of sounds like a catch 22.  If you focus on mentally being happy the rest will fall into place.  Be true to yourself.  

For me I have found this through, dance, running and Pilates.  Each one gives you the opportunity to focus on your mind and your thoughts while working your body!  The best of both worlds, working mental health and physical health!

Allergies-Wheat

If you have noticed in some of the past posts there is a common similarity to them.  The posts have pin pointed wheat as a bad guy.  There is lots of research lately pointing to wheat as being a huge problem in the american diet.  Something that has turned into a staple, is what many people believe to be looked at as a desert...meaning it shouldn't be in your diet, if not at all.

For most people we do not feel a specific reaction to wheat or other common allergies.  If you think about it though doesn't it make sense that things a lot of people are allergic too probably aren't good for anyone's body. (common allergies such as: wheat, dairy and nuts to name a few).  

Here is a quick look at what wheat does to the body "Lets assume that we start with a normal digestive tract (which in itself is unusual). Than we over-consume wheat which contributes to bacterial or fungal dysbiosis. This results in a heightened intestinal immune response with degradation of the intestinal lining or leaky gut syndrome. This is followed by pancreatic dysfunction (insulin and digestive enzyme deficiency) and a susceptibility to parasitic infection followed by an inability to absorb micro-nutrients ultimately leading to degraded health, vitality and even chronic sickness and disease." Source

Even if it is for a few days, try taking wheat and its sisters out of your diet.  Pay close attention to how you feel, both mentally and physically.  Maybe wheat is something your body doesn't need either!