Monday, December 22, 2014

Boost Your Health with Gratitude

During the Holidays many people take time to be give thanks for all the good things in their life. Research shows that if you can maintain a state a gratitude throughout the rest of the year you will be rewarded with better health. Just a shift towards a positive attitude can have a dramatic effect on your overall well being. "Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, regular physical examinations," says University of California Davis psychology professor Robert Emmons.

Be Grateful this Holiday season for all of the things you do have and can achieve. Let Sana Vita Studio guide you to gratitude and health with our nutritional coaching and exercise programs.

Along with a healthy diet and regular exercise, following small steps can make a big difference in the way you experience your life:
    1.    Write down 10 things for which you are grateful.
    2.    Reach out to one person who has made a difference in my life and tell them (verbally, in a card, an email or even social media).
    3.    Write a handwritten card to someone I love and tell them how much they mean to me.
    4.    Do one random act of kindness that I would be grateful for if someone did the same in return for me.
    5.    Write down one thing for which I am ungrateful and then write at least one thing that it has taught me and/or about which I am grateful. With this awareness, whenever the ungrateful energy starts to seep in about this one thing, I can focus on shifting to an Attitude of Gratitude.

Source Source

Saturday, December 6, 2014

Keep Calm & Eat Less Sugar During Holidays

The Holiday Season is upon us. A wonderful time to enjoy our family, buying presents, and engaging in holiday merriment. One thing that is synonymous with the holidays is baked goods, sweets, and candies. It’s no wonder that a lot of us, even those of us who lead an incredibly healthy lifestyle, end up loading up on sugar much more than we usually do. You won’t fall ill from one holiday indulgence, of course, but the problem is that sugar has addictive properties—and what begins as an innocent treat can easily morph into a daily sugar fix. When you eat a sugary food, a flood of dopamine is released in your brain. That dopamine creates an increased sugar tolerance, requiring you to eat more to get that same feeling of pleasure.

Most of us know that consuming too much sugar regularly is directly linked to diseases like obesity and diabetes. But what you may not know is that it’s also been linked to cancer, and even degenerative brain diseases such as Alzheimer’s. Being mindful this holiday season can carry over into a lifetime of great choices for your over all health.

Our Nutritionist Kelli Bonomo offers these 5 tips to help keep yourself on track, maximize your Nutrition and avoid the Holiday Fat Trap:

1. ) Always keep your Blood Sugar Stable: Three ways to keep your blood sugar stable: Keep meal   intervals to every 3-4 hours, implement the correct portions and watch the ratios of protein, carbs and fats.

2.) When you have a holiday party, dinner or event, keep your blood sugar stable throughout the day. This is the key to preventing weight gain.

3.) If you are going to indulge in the holiday feast, be sure that you get back on track 3 hours later by eating a balance of protein and fat to help lower your blood sugar and prevent weight gain.

4.) When having a cocktail, glass of wine, or a beer, always remove any complex or starchy carbohydrates from the meal, your body has the potential to store alcohol as fat.

5.) Water helps your liver metabolize fat... hydrate, hydrate, hydrate, especially if you have fallen off plan. Flush that body with water to move out all the extra sodium, sugar and alcohol!

Want to keep your nutrition in check into the New Year? Coming in January, Nutritionist Kelli Bonomo will be offering a program "LOOK GREAT IN 8, DITCH THE SCALE" a coaching program that will include:

* 8 week Nutritional coaching series: Includes 3 phases: Detox, Ignite and Thrive
* 1-hour coaching event every Wednesday evening for 8 weeks (time TBA)
* 2 week supply of CORE Meal replacement shakes
* 3 months FREE Access to Online Nutritional Software, includes meal plans, recipe and additional      tools at the THRIVE phase of coaching
* Before and After measurements, weight, body fat and pictures
* More information coming soon!!

For information about the Nutritional Coaching available at Sana Vita Studio 
For information about our studio


Friday, November 14, 2014

Hot Yoga Isn't so Hot for your Health

 The "Hot Exercise" craze can be found everywhere from Yoga to Pilates classes.   However, do the high temperatures and sweat live up to the hype? According to recent research all that sweat might just be a lot of hot air.  Cedric Bryant, chief science officer for the American Council on Exercise said that the benefits of heat are largely perceptual. “People think that the degree of sweat is the quality of the workout, but that is not the reality. It does not correlate to burning calories”. A study in 2013 conducted by the University of Wisconsin concluded that the effort required to do a Bikram-style yoga class was all but identical to that required to do a normal yoga class (the exercise intensity was on average around 56 to 57% of maximal heart rate, which would classify both as “light exercise not dissimilar to a light walk).  Some experts say that it only serves to raise heart rate and blood pressure which for some people will be a lethal cocktail.

Why are so many people under the guise that Hot Yoga has such great benefits?  Many tout that in the extreme heat the increased sweat aides in detoxifying your body.  In reality there is no evidence that sweat aides in detoxification.  Sweat comprises mainly water with some electrolytes. It’s the liver and kidneys that filter out the toxins, not the sweat glands. Research by the University of California found sweating eliminates less than 1% of toxic metals expelled by the body, so clearly sweating is by no means the most important.  It’s safe to conclude that sweat is just that, sweat, and nothing else. 

Others in support of Hot Yoga also express that they can stretch and go further within a posture  with the increased heat. Even though its may seem that there is a benefit to this heightened range of motion this actually endangers the body. The extreme heat makes the muscles flaccid and limp, and then the movement of the exercises hyperextend the joint beyond its normal range of motion. This stretches the tendons and ligaments, instead of lengthening the muscle. This creates instability and weakness in the joint. As a result the muscles have to over overcompensate to do the job that the tendons and ligaments would normally do. The body becomes bendy, but not truly open and flexible and strong.

 Another essential element to the practice of yoga is the breath.  In the ancient text, Hatha Yoga Pradipika, it is said, ‘the mind is the king of the body, and the breath is the king of the mind.’ So the breath is the master that controls everything – the body and the mind.  However, if you are doing postures in high heat, then the density and atmosphere of the environment will make the breathing techniques used in Yoga asanas impossible.

The benefits of a traditional yoga practice have been recognized for thousands of years all over the world, and the direct health benefits of yoga practice have been well documented and repeatedly recognized by American and global medical communities. From the Traditional  side of the argument many great yoga masters claim that Hot Yoga drains your adrenals and kidneys.  In Chinese medicine it is called your ‘Jing’ energy. You are born with this energy, and when you burn it up it is very difficult to get it back. When you drain it you get more paranoia, impaired energy level and quality. Actual Yoga is said to build this energy very slowly over years and years. 

At Sana Vita Studio we offer a yoga practice in a comfortably warm space that provides a safe and welcoming environment. “Yoga students should experience a peaceful, serene, non-competitive, introspective, reflective, embodied practice that unifies the body with the mind and the spirit. The practice is about listening to one’s self and understanding one’s own personal task.”  It is in this space that we begin to reveal our humanity and embody our passion to make a difference, to lead with excellence.

See our Schedule for Yoga Classes and join us for a wonderful yoga practice.



Monday, November 3, 2014

Beat Winter Weight Gain

Do you dread the winter months and putting on winter pounds? Contrary to popular belief, there’s no scientific evidence to prove that we’re biologically predisposed to weight gain in the colder months. Unless you’re a bear, that is. Weight gain during this time is related to holiday eating and a decrease in exercise during the colder months. Research shows that we tend to gain one or two pounds between late November and early January. That may be a lot less than you thought you’d gained eating Grandma’s stuffing, but studies also suggest that we often don’t lose that weight year after year. “It may be that when spring comes around, you see a few more pounds on the scale than you saw the year before”

A great way to maintain your weight though the winter months is to cook meals from scratch.

The simplest way to control your weight is to eat more home-cooked meals made from whole ingredients, Freedhoff says. “There is probably nothing more straightforward than markedly reducing meals out, packing lunches every single day and avoiding the processed food aisle,” he says, adding that meals made with whole ingredients such as lean meats, fruits and vegetables will almost certainly have lower calorie counts than processed and pre-made food.

A wonderful way to embrace the colder months is to cook what is in season. Pumpkins and other fall squash are low in calories, and packed with fiber, vitamin C,making then a healthy addition to your diet. Here is a wonderful recipe for Butternut Squash Shells that is creamy and delicious without the guilt.
Are you interested in learning more tips on keeping your weight in check this season?

Join us at Sana Vita Studio for a FREE TALK with our Nutritionist Kelli Bonomo on How to Avoid the Holiday Fat Trap and Maximize your Nutrition.

November 8th at 1pm SIGN UP HERE space is limited. Sign up to win a FREE 7 Day detox here... only one will win and they must be present at the lecture to win! (99.00 Value)


Thursday, October 30, 2014


If your goal is to lose weight and exercise more, forget the deprivation diet and marathon workouts. Research shows that taking baby steps...not giant leaps, is the best way to get lasting results. The only nutrition intervention is by building habits slowly, strategically and progressively over time. So what can you do?

Ideal Practices:

Must be able to do it daily
Easy to understand / measure
Feel small, but strategic
Inspire Confidence

Do you think you need help with these ideal practices? We at Sana Vita Studio believe those who achieve great things rarely, if ever, do it alone. They enlist their support team; they surround themselves with the right people who enable them to succeed. We want to be a huge part of you support team to help you achieve your goals. Here is where our nutritional coach Kelli Bonomo, can help you achieve your goals by making you part of the process. Once you take ownership of your life's choices you will see amazing results.

Time and time again do you find yourself in the, "I'll start Monday" Rut? Well, this happens to us all, we get off plan, and then decide ok, I"m gonna start my diet and workouts on Monday and get back on track. Before you know it, Monday comes around and you are in the same old routine, not planning your meals or workouts and it turns into one vicious cycle, week after week. Here's how you break the cycle: Start with the 1% mindset. If I do 1% better today than I did yesterday, then I am still winning! I don't have to be an all or nothing person. That's not real life, and that is definitely not sustainable! Once these small incremental changes in your nutrition and your exercise plan become second nature, they'll benefit you for a lifetime. Don't look at your goals as unattainable, but rather tackle them 1% at a time.

Are you unsure where to even start? We invite you to our talk:

Saturday November 8th at 1:00pm for a talk with Kelli Bonomo on the "Five Tips To Avoid The Holiday Fat Trap and Maximize Your Nutrition." SIGN UP HERE

We will be giving away a FREE 7 DAY Detox Program. Enter Here, you must be present to win!!!

Tuesday, October 14, 2014

Is Wrist Pain Your Common Complaint?

Wrist pain is a common difficulty people experience with varying causes ranging from sudden injuries, repetitive stress, arthritis, and carpal tunnel syndrome. People also experience wrist pain in weight bearing exercises where hand and forearm are at 90-degree angles to each other. However, according to "Arthritis Today", exercise is a proven way to relieve arthritis pain and improve joint function. The Sports Injury Clinic states that Pilates will not make your pain worse or your joints more painful, instead you should expect improvement. If you do experience pain within your Pilates & Yoga practice during exercises such as cobra and plank, an easy solution is to decrease the angle of the wrist. Your first line of defense should be to make sure that you are not collapsing your body weight onto the wrist. There has to be an intention to lift up out of the wrist even as the body weight is supported. If that doesn't do the trick, a small pad, lifting and supporting the heel of the hand, can decrease the angle of the wrist enough to take pressure off the wrist joint. At the studio you can also request to use one of our wrist guards which will greatly decrease wrist discomfort.

Check out this great video for some grip strength exercises that can be don right at your desk to improve the strength of your hands, wrists and forearms.



Wednesday, October 8, 2014

Autumn Stress Management

Stress. It is a factor in our daily routines and as we transition away from the warmth and ease of summer into autumn we are faced with shorter days and colder weather that will effect our moods and our overall health.  Included in the suggestions from The National Institutes of Mental Health to combat stress is engaging in exercise and creating time for yourself.  Pilates, Yoga, and Yamuna  classes are mind-body based exercises that create a connection where you can learn to use your thoughts to positively influence some of your body’s physical responses, thereby decreasing stress.  NIMH suggested these 8 ideas to reduce stress in your life:

Speak Up: Communicate that you are setting boundaries, prioritizing and saying “no” when you need to. By taking these steps, you can prevent yourself from being pulled in different directions. Focus on the highest priority, and limit activities to minimize being overwhelmed.

Create Time-Out Space: Carve out time for yourself. This will allow you to take yourself off the grid. Set aside a regular time to do something you enjoy, without interruptions or distractions. Plan to spend at least one hour each day on your time-out; you’ll be surprised at how energized you feel.

Exercise: This is a tremendous stress buster. Whether it is ten minutes or 30 minutes, moving your body will create a sense of well-being, and give you more energy. Exercise also increases the production of feel good endomorphins, self-confidence, and can aid in improving your sleep.

Talk Don’t Text: Have traditional conversations with friends and family members, sharing what is going on in your life or what may create emotional distress. Though the digital age has benefits, texting is not the same as talking it out with friends, family and other members of your support team.

Gratitude Affects Attitude: Reflect on the positive and think of the things you can express gratitude for. We often feel put upon and may neglect to be grateful,—remember there is something in everyone’s world that can be a challenge.

Adjust Eating Habits: Make wise food choices. Add fruits and vegetables to your diet along with whole grains, nuts and legumes. Reduce the number of fried and/or high fat foods. By making a few adjustments to choose wholesome foods, you can minimize self-induced stress about what you are eating.

Stay Hydrated: All of the organs in the body need water to work at optimal levels and if water consumption is lower than it should be, this will put stress on body organs. When faced with routine stress, low water consumption and poor hydration can magnify the situation. Drinking an extra glass or two of water is an easy fix.

Get Enough Sleep: I talked about sleep deprivation just a month or so ago. Getting enough sleep is essential and beneficial to the body’s organs. Ample sleep will reduce the stress hormones in the bloodstream. Long term higher levels of stress hormones are not good for the heart and can elevate blood pressure.

Join us at Sana Vita for a stress free transition into the autumn months ahead. This month we are featuring a sweepstakes:

Win 2 passes for a Free‬ ‪‎Yamuna Body Rolling Class for you and a friend!

Perfect for every level, whether you're a beginner or just want to know more. Limit one entry per email address per day. Enter each day to increase your chances of winning.

Sweepstakes begins Oct. 1st and ends Oct. 15th.