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.