Wednesday, December 16, 2015

5 Health Tips for the Holiday Season

December is usually synonymous with an abundance of eating and a lack of exercise. We want to encourage you to start this New Year on the right foot. The holidays are a time for celebration and family, not to put on weight. It's almost as if we've come to accept that we are going to put on 10 pounds during each holiday season.

Celebration doesn't have to mean gluttonous eating, or deprivation for that matter. It's time to bring the focus back to the purpose of the holiday. Enjoy your friends and family, the time off and the traditions of the holidays. 

The holiday season might not be a time to lose weight, but it doesn't have to be a time to lose your health. The key is to go into the holidays with a plan. Here are five ways to keep your health over the holidays. 

Tip #1: Shop Well For Yourself 
 It is more important then ever to stock your kitchen with healthy foods. Have healthy snacks handy. The more convenient they are, the more likely you are to eat them. Instead of thinking about what you shouldn't eat, promise to eat your 3 to 5 servings of vegetables each day.

Tips #2: Schedule Your Exercise 
Your schedule will be very hectic this holiday season. Schedule your workouts just as you would any other appointment. It's ok if you can't make it to class, but make sure that you get some activity in at least three days per week. 
Tip #3: Just Say No
You probably aren't aware how much extra food you consume just from people offering it to you. A sample at the market here, an extra cookie at an office party there and it all adds up. Just think twice before you take that food and decide if you really want it. 

Tip #4: Skip the Baking
Do you make baked goods for giving? Chances are you eat much of what you bake. Who wouldn't? Instead make non-food gifts, or prepare ingredients for baked goods and put them in pretty jars--let your gift recipient bake it up. That way, they can eat it when they want it and you don't have to be tempted in the kitchen. 

Tip #5: Hydrate
Keep your water bottle with you at all times. You should be drinking eight, 8-oz glasses of water each day. One handy trick is to buy a 64 ounce water jug. Fill it up in the morning and know that you need to finish it by the end of the day.


Thursday, November 19, 2015

 More Reasons For Pregnant Women To Hit The Yoga Mat

We already know there are a ton of benefits to practicing yoga during pregnancy — from easing lower back pain to decreasing the risk of preterm birth. But how advanced can a pregnant woman really get with her poses?
According to a new study published in the journal of Obstetrics & Gynecology, even the seemingly more exotic yoga poses are actually perfectly safe for both pregnant mamas and their little ones.
Previously, many expecting moms have been discouraged from doing certain poses later in pregnancy, like downward-facing dog, happy baby pose and corpse pose. But there have been few scientific studies that have looked into what's actually safe.

So a team of researchers decided to follow a group of 25 healthy women in their third trimesters. Some of the participants regularly practiced yoga, while others were complete novices.
In the study, the women performed a wide range of 26 poses — from one-legged balances to downward-facing dog. The only poses they were told to avoid were inversions like headstands and anything that meant lying on their bellies (for obvious reasons). Meanwhile, the researchers monitored vital signs, like the woman's blood pressure and the baby's heart rate.

The result? Every position was found to be safe — there was no decrease in fetal movement, no contractions, no decrease in any of the vital signs (for either mama or infant), and in a follow-up, no one reported leakage or vaginal bleeding. Plus, there were zero falls or injures. "This is preliminary information, but I think it's exciting and reassuring to know there were no adverse changes for both mom or baby," Dr. Rachael Polis, the study's lead researcher told NPR. In other words: As long as your pregnancy is low-risk and you aren't, say, attempting headstands during hot yoga sessions, feel free to hit the mat, mamas!

Enjoy more yoga with our November Special of 3 Yoga Classes for $30!



Thursday, June 25, 2015

Change your Posture and Change your Life
Poor posture can lead to neck and shoulder aches but recent studies are showing that slouching can lead to much more than aches and pain! Poor posture can increase depression, decrease circulation, increase stress and can reduce life expectancy! How can you get out of this slump? Come try our new class Posture and Functional Exercise! This class consists of exercises that restore, stabilize, and strengthen working parts of your anatomy.  The class will begin with movement to neutralize your posture, working toward muscle restoration, then stabilizing and strengthening. You will see dramatic improvements in flexibility, coordination, and movement.  JUNE SPECIAL 3 CLASSES FOR $60 ($105 Value)

Surprising Ways your Posture Affects your Health
Deepens Depression
In a recent study from San Francisco State University, students were told to either walk down a hall in a slouched position or to skip. The slouchers reported increased feelings of depression and lower energy than skippers.
The fix: Imagine there’s a headlight right in the middle of your chest at the sternum (breast bone), says Krucoff. Sitting or standing, your headlight should always shine forward. Now, keeping your head centered over your shoulders, extend your head toward the ceiling without lifting your chin.

Causes Career Problems
Slouching doesn’t just hurt your attitude—it can affect how people see you. “You don’t want to walk into somebody’s office slouching and bent over, because people really do perceive you as not as vital,” says Janice Novak, author of Posture, Get it Straight and director of “To improve posture long term, you need to strengthen muscles mid-back,” she says.
The fix: To avoid being a slouch on the job, Novak recommends doing this exercise at your desk: Lift the bottom of your ribcage an inch or two off your hipbone, pulling your shoulder blades back and down. To make sure you maintain the position, pin a ribbon to top and to bottom of your shirt and keep it taut for 10 minutes at a time.

Increased risk of Disease and Death

A recent Australian study found that after the age of 25, every single hour of television—i.e., slouching on the couch—reduced the viewer’s life expectancy by 21.8 minutes. Plus, when English researchers cross-referenced sitting time with health outcomes in a different study, they found that those people who sat the most more than doubled their risk of developing diabetes and had a 147 % increase in their risk for cardiovascular disease, even if they exercised.
The fix: Don’t let the box beat you. Novak suggests doing the TV Stand: Stand up from chair without using arms and sit down in a smooth and controlled motion. “Just doing this simple move can keep your lower body muscles very strong,” says Novak.

Makes you look Heavier
Does this chair make me look fat? Well, yes, says Novak. “We’ve become a nation of professional sitters,” she says. “But when you are slouched over, your internal organs have nowhere to go but down and out—you immediately look fatter.”
The fix: The solution for this one is simple. “Get up and move,” says Novak. “When we stand as opposed to sit, we burn 20% more calories and strengthen our muscles, boost metabolism and increase bone density.”

Come try Posture and Functional Exercise classes 
Tuesdays at 11:00 AM and Thursday at 5:00PM

Tuesday, May 5, 2015

Improve Your Health with Almonds and Kelli

What should you be snacking on? If you are looking to improve your health and shrink your waistline the answer is almonds! A new study recently published in the Journal of the American Heart Association offers up some compelling reasons why almonds should be our go to snack.

During the study two groups of participants who all had high LDL (bad cholesterol) levels each followed a healthy diet for 12 weeks. During the first six weeks, one group enjoyed a 1.5-ounce portion of almonds for a snack, while the other group ate a carbohydrate-rich muffin for a snack. Aside from the snack, the two groups had the same diet. The groups switched snacks for the second six weeks but again otherwise followed the same diet. Researchers found that when the two groups snacked on the almonds rather than the muffins, they reduced both their LDL and total cholesterol levels. Plus, eating the almonds raised their HDL (good) cholesterol levels, while eating the muffin decreased HDL levels.

What’s more is that even though overall body weight did not change when participants were snacking on almonds versus muffins, their belly fat and waist circumference went down.

And get this: both the muffin and the portion of almonds contained nearly the same number of calories (273 and 253, respectively) and both diets had the same overall number of calories. This evidence shows strong support for the argument that it’s the quality of calories that make for a healthy diet, not just quantity. The fact that almonds are rich in protein, fiber, and vitamin E —nutrients muffins score much lower in—most likely played a role in the results of this study. So next time you reach for a snack, think: nutrient-rich!

Want to learn more on how to make your diet fit your life and reach your goals?

Learn about a new 8 Week Program that starts May 6th thru June 24th! This includes nutrition coaching with in person weekly meetings and webinars. Take the challenge and get fit by JULY 4th. More info about Kelli's coaching services here click here.

REGISTER HERE - May 6th coaching at Sana Vita Studio

Thursday, March 26, 2015

6 Compelling Reasons to Meditate

Meditation: Why it is good for your Mental and Physical Health

Meditation is the art of focusing 100% of your attention in one area. In the area of mindfulness meditation we're starting to get a better understanding of why it seems to be beneficial for so many aspects of life, from disease and pain management, to sleep, to control of emotions. What is Mindfulness exactly, as described by Perspectives on Psychological Science Study mindfulness is a "the nonjudgmental awareness of experiences in the present moment"

Here are 6 compelling reasons to begin a meditation practice:
  • IT LOWERS STRESS - LITERALLY - Research published in the journal of Health Psychology shows that mindfulness is not only associated with feeling less stressed, its also linked with decreased levels of the stress hormone cortisol.
  • IT CHANGES THE BRAIN IN A PROTECTIVE WAY - University of Oregon researchers found that integrative body-mind training -- which is a meditation technique -- can actually result in brain changes that may be protective against mental illness. The meditation practice was linked with increased signaling connections in the brain, something called axonal density, as well as increased protective tissue (myelin) around the axons in the anterior cingulate brain region.
  • IT MAKES MUSIC SOUND BETTER -  Mindfulness meditation improves our focused engagement in music, helping us to truly enjoy and experience what we're listening to, according to a study in the journal Psychology of Music. 
  • IT SUPPORTS YOUR WEIGHT-LOSS GOALS - Trying to shed a few pounds to get to a healthier weight? Mindfulness could be your best friend, according to a survey of psychologists conducted by Consumer Reports and the American Psychological Association. Mindfulness training was considered an "excellent" or "good" strategy for weight loss by seven out of 10 psychologists in the survey. 
  • IT HELPS US EVEN WHEN WE'RE NOT ACTIVELY PRACTICING IT - You don't have to actually be meditating for it to still benefit your brain's emotional processing. That's the finding of a study in the journal Frontiers in Human Neuroscience, which shows that the amygdala brain region's response to emotional stimuli is changed by meditation, and this effect occurs even when a person isn't actively meditating.
  • IT MAKES YOU A BETTER PERSON - Sure, we love all the things meditation does for us. But it could also benefit people we interact with, by making us more compassionate, according to a study in the journal Psychological Science. Researchers from Northeastern and Harvard universities found that meditation is linked with more virtuous, "do-good" behavior.
Interested in starting a meditation practice?  Be realistic in your expectations. Training or taming the mind is a skill to develop over a lifetime. Sure, there are some immediate benefits to be found, but some take longer than others. If expectations are too high then you may well feel disappointed and demotivated at some stage. So just take one day at a time. 
A wonderful method to try is simply breathing! Breathing Meditation: This technique takes those pre-yoga class "Oms" to the next level. Also called yogic breathing or Pranayama, this meditation style is all about controlling the inhales and exhales. Greatist Expert Dr. Jeffrey Rubin explains, "Longer exhales tend to be calming, while longer inhales are energizing. For meditative purposes either the ratio of exhale to inhale is even or the exhale is longer than the inhale for a calming effect."

Interested in exploring meditation a bit more, come try Candlelight Yin Yoga Sunday evenings 7:00PM-8:30PM at Sana Vita Studio.  This meditative style of yoga holds postures for longer lengths of time, increasing flexibility, melting away tension, decreasing feelings of stress and anxiety, and increasing a sense of calmness and peacefulness. CLICK HERE for more information of to sign up!


Thursday, March 19, 2015

Eating Habits are Contagious

Do you wish you made better food choices? Interestingly enough, reading the latest book or scouring the internet is not the best way. Studies show the best way to change the way you eat is to talk to someone who you consider healthy and learn about their daily diet. You are more likely to stick with a new healthy lifestyle if you socially engaged with the person or group you consult. Good thing we offer group nutritional coaching classes at Sana Vita Studio!

Simply, we do not want be to told what to do, but want to be told what others do. Just think about it when you were young and began making choices about your wardrobe.... which one seemed like the better option: wearing what your mom told you was cool or wearing what friends valued as cool? Same difference when it comes to food choices. As soon as we can start making choices about what we eat, we become greatly impacted by the influence of others which we admire and by groups of people we dislike. For example, if you get happy hour cocktails and appetizers every Friday with your favorite co-workers, you probably look forward to it! You may associate happiness with this weekly feasting. On the flip side, if a group you dislike enjoys a certain kind of food, you adjust your tastes so you do not align with whatever they like, because you do not want to be associated with them.

Make a list of your favorite foods or frequented foods...
  • Are any of them something your family or friends enjoy? 
  • Are any of them well respected by a group of people you aspire to be like or associate with? Maybe from a publication, food source (store or restaurant), people or person you respect...
  • Are any new foods (healthy, think chia seeds or or unhealthy, think cronuts...) you enjoy that a friend or family member told you about?
I thought about my favorite foods: baked potatoes, pad thai, cookies, peas, collard greens, raspberries, tuna, tamales and lasagna.

Baked potatoes, tuna, peas, cookies, chef or chopped salads - all family favorites. And i'm constantly finding new ways of preparing all of them on food blogs and from publications. Pad thai, collard greens, tamales - all friend favorites and things we like to eat when we are together. Raspberries - my favorite fruit after I watched a family member incorporate them into her diet. They are low GI, full of antioxidants, and fun to eat. Lasagna - my idol, Garfield's favorite food.

All of my favorite foods neatly fit into a category above... how about yours?

We are socially engaged with food. We should consider the way the internet, specifically social media, impacts the foods we crave. Try following healthy people and blogs that will motivate you, instead of looking pictures of your friend's Sunday night football chicken wing platters. Social media websites like Facebook and Twitter give you the ability to discretely hide or mute posts by friends or family that may be throwing stones at your new healthy lifestyle.

Because healthy (and unhealthy) behavior is contagious try posting new recipes and exercises you have found tried and true that are actually good for you. You could change your love ones lives by being a positive food and fitness source! Posting pictures of Sana Vita Studio or a cute #healthie (like a #selfie... but when you are being engaging in something healthy) keeps you health-positive and motivated and in return may do the same for people that follow you on social media!

Click here to read more about our nutritional coaching services.
Be kind to yourself..follow us on Facebook, Twitter and Google+.

Wednesday, March 11, 2015

Bring a Friend for Free in March

Exercising with a friend offers many benefits:
Friends hold each other accountable. Fewer skipped workouts mean you maintain and reach your fitness goals.

You will push yourself further. Working out with a friend pushes you to do the exercise and do it to the best of your ability. You are more willing to try something new. Friends provide the confidence boost to try new classes and enjoy the new experience together. Have your friend REGISTER HERE and select FREE SPRING FRIEND. Get fit and healthy together!

* Free Friend must be a new client to Sana Vita Studio. This offer is not valid with any other deal or a client registered under Class Pass. One class only and valid for Pilates Equipment, Pilates Mat, Power Yoga, Yin Yoga, and Yamuna Body Rolling.

New Classes - based on your feedback!

Monday's 7:00PM Pilates Mat with Kara
Thursday's 7:30PM Pilates Mat with Annette
Sunday's 7:00PM Candlelight Yin Yoga with Deanna
Sign up today!

Spring is almost here!
Stay motivated with a friend!

Friday, February 13, 2015

Heart Happiness with Yoga

February is American Heart Month.  Heart disease is the leading cause of death in the United States. The month of February is dedicated to raising awareness about heart disease and increasing knowledge about prevention.  Yoga can be used to improve heart health as a preventive measure. We offer Power Yoga, Yin Yoga, and Pre-Natal Yoga at Sana Vita Studio and for American Heart Month we have a wonderful Special of 3 Yoga Classes for $30!  

Why yoga?

Yoga Helps Beat Stress: When you encounter a stressful situation, the brain releases adrenaline into your system to help you either fight or flee the threat. This causes your heart to beat faster and your blood pressure increases.  While this response can help you protect yourself when facing a threat, living in a constant state of stress may wreak havoc on your cardiovascular system. According to the Heart and Stroke Foundation, people who are prone to stress have a higher risk for heart disease than their calmer counterparts.“What we want is a nervous system that reacts to stressful situations when they happen, but then shifts back to relaxation,” Yoga may help by dampening your body’s reaction to stress. 

Yoga reduces inflammation:  Learning to relax through yoga may help decrease stress-related inflammation. A 2010 study published in the journal Psychosomatic Medicine showed that when individuals who practiced yoga regularly were exposed to a stressor, they had less of a blood compound linked to inflammation than novice practitioners.
Yoga may lower blood pressure:  According to the Heart and Stroke Foundation, long-term high blood pressure can weaken your heart and damage blood vessel walls, causing plaque to build up and potentially narrow or block arteries. This is a leading cause of heart attack and stroke.

While poor diet and lack of exercise are major risk factors, “we know there’s an element of stress involved in high blood pressure,” says McCall. A 2012 review published in the journal Holistic Nursing Practice suggests that yoga practice may be an effective treatment for high blood pressure because of its ability to decrease the body’s response to stress.

Yoga promotes physical activity:  People who are physically inactive are twice as likely to be at risk for heart disease as those who do exercise, according to the Heart and Stroke Foundation. Yoga improves strength and flexibility, which contributes to cardiovascular health. 

Thinking prevention? As part of an overall healthy lifestyle, yoga can help lower blood pressure, increase lung capacity, improve respiratory function and heart rate, and boost circulation and muscle tone. It can also improve your overall well-being while offering strength-building benefits.  You may see benefits right away. After your first yoga class, your blood pressure will likely be lower, you’ll be relaxed and you’ll feel better!

Enjoy yoga at Sana Vita Studio with our February Special of 3 Yoga Classes for $30!
SIGN UP now and your heart will thank you for it!




Tuesday, January 27, 2015

How to Make Your Resolutions Permanent

At the beginning of ever year statistically nearly 50% of all Americans make New Years Resolutions. Some of the resolutions that make the top ten list every year are losing weight, staying fit and healthy, and enjoying life to the fullest. Maintaining integrity towards reaching these goals tends to fade as the weeks and months pass into the new year. How does one stay on track with their goals? James Clear an entrepreneur, writer, and weight lifter who thinks a lot about goals, habits, and success, has a much better approach to achieving almost any goal--and it's an approach anyone can use. The idea is changing your perspective and focusing on the process not the goal.

Goals reduce your current happiness. When you're working toward a goal, you're essentially saying, "I'm not good enough yet... but I will be when I reach my goal." The problem with this mindset is that you're teaching yourself to always put off happiness and success until the next milestone is achieved. "Once I reach my goal, I'll be happy. Once I achieve my goal, I'll be successful."

Solution: Commit to a process, not a goal. Choosing a goal puts a huge burden on your shoulders. Can you imagine if you had made it your goal to write two books this year? One would become stressed even thinking about writing a word! We do this to ourselves all the time. We put unnecessary stress on ourselves to lose weight or to succeed in business or to write a best-selling novel. Instead, keep things simple and reduce stress by focusing on the daily process and sticking to your schedule instead of worrying about big, life-changing goals. When you focus on the practice instead of the performance, you can enjoy the present moment and improve at the same time.

At Sana Vita Studio, we share the belief that it is imperative to focus on the practice and we want to help you achieve your goal of improved health and enjoying life to the fullest. Sana Vita Studio's mission is to help you improve your relationship with your body through Yoga, Pilates and Yamuna Body Rolling training by giving you a powerful long term plan to optimize your health and fitness.

There is a progression that we teach that offers tremendous results. Together we can create an optimal plan for you to stay motivated and engaged for the long haul. The key to long-term success is having a well laid out plan to optimize your health. Focus on the process and the results will follow.

We have a full schedule of wonderful classes to make 2015 your best year yet! Also, until the end of January we are offering 1 Private Sessions for $55 to new and existing clients!