Boston Street Pilates: Are you ready?

Wednesday, January 14, 2009

Are you ready?

Are you ready to take this challenge on? Well, it is going to take consistent clean eating! Here are some quick and easy ideas to meet your protein, complex carbohydrate, and healthy fat needs! Continue to check back often for more assistance! We want you all to acheive YOUR goals!

Sources of Lean Protein: Calories per gram of protein = 4 (Rule of Thumb: Take in .8-1.0 grams of protein per lb. of body weight.)
Protein Shakes**
Low fat, low sugar yogurt
Low fat, non fat Cottage Cheese Cheese
Chicken Breast
Ground turkey
Pork tenderloin
Filet or sirloin or flank steak
Eggs in moderation**
Egg whites or egg beaters**
Natural Almond Butter/Almonds
Soynut Butter/Soynuts
Natural Cashew Butter/
Natural PB/Peanuts
Beans
Quinoa**
Fish (esp. salmon and white fish)
Shellfish
Low fat or non fat milk
Edamame, Lima Beans

Complex Carbs: Calories per gram of CC = 4
Oats
Whole Grains
Bran
Quinoa
Sweet Potato/Red Potato
Brown Rice
Whole Grain Rice
Beans
Wheat pasta
Carrots, Corn, Peas
Lentils
Fruits (esp. berries, grapefruit, pears, apples)
Vegetables

Healthy Fats: Calories per gram of fat = 9
Avacado
Seeds
Nut Butters (Natural)
Nuts, esp. Almonds (Eating almonds as part of a low-calorie diet helped subjects in a study published in the International Journal of Obesity lose 62 percent more weight and 50 percent more body fat than the control group, who ate a low-calorie diet that didn’t include almonds.)SoyFish (esp. salmon)
Olive Oil

Alcohol: Calories per gram of alcohol = 7 (Therefore, alcohol in moderation!!)

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Natalie Simons, Owner and Certified Trainer

Natalie Simons was Pilates certified in 2003 under internationally renowned Julian Littleford of J.L. Body Conditioning located in Del Mar, CA. Upon completing the intensive 12 week (450 hours) program, Natalie founded Core Training, Inc. Natalie operated her Pilates business out of her home for two and a half years before opening Boston Street Pilates. In 2004, Pilates and Core Training were featured in the Arizona Republic. Natalie graduated from Miami University (OH.) with a degree in Health and Sport Studies as well as a degree in Business Administration. While at Miami, Natalie began teaching, and still teaches, a variety of fitness classes. She was certified by AFAA (Aerobics and Fitness Association of America), Mad Dogg Athletics for Spin, and Team NRG for Kickboxing.
Natalie is CPR certified and a member of the Pilates Method Alliance (PMA).
Natalie lives in Chandler with her husband and two sons.

Megan Rhey, Owner and Certified Trainer

Megan Rhey graduated from the University of Arizona with a bachelors degree in Sociology. After facilitating a Violence Prevention Program in Mesa Public Schools for one year, Megan decided to go back to school to obtain her teaching certificate at University of Phoenix, and then worked towards her MEd through Northern Arizona University. Megan taught for four years in Fountain Hills and Mesa Public Schools.
Megan left the teaching profession in 2003 to assist her husband, Dr. Timothy Rhey, D.C., at his Chiropractic facility in Chandler (www.DrRhey.com). It was through working at the Chiropractic facility that Megan met Natalie, from whom she began taking Pilates classes. Megan immediately fell in love with Pilates and decided to pursue her passion of exercise and training through Pilates. In 2006, following 450 hours of extensive training with Core Dynamics, she became a certified Pilates instructor.
Megan is CPR certified and a member of the Pilates Method Alliance (PMA).
Megan lives in Chandler with her husband, and their three dogs and cat.

Morgan Tripp, Certified Trainer

Morgan Tripp is a certified Stott Pilates instructor. Morgan graduated with honors from the Arizona State University with a BFA in dance education. She was fortunate during her years there to perform in several dance venues, as well as spend a semester studying in Australia. Morgan is a formally faculty member at Talent Forum in Libertyville (IL.) where she studied dance for ten years and performed extensively with Forum Jazz Dance Theatre. It was Talent Forum where she was first introduced to Pilates and readily incorporated it into her dance training and conditioning. Immediately upon her college graduation, Morgan pursued her continued interest in Pilates and returned to Chicago to study at Elements in Motion under the tutelage of Vered Arbel. Morgan continues to incorporate dance into her life through teaching and enjoys hiking.
Morgan lives in Gilbert with her husband.

Lorri Chavez, Trainer

Lorri Chavez graduated from Xavier University (OH.) with a bachelor's degree in Liberal Arts and also received an MBA (with emphasis in Health Care Mgt.) from the University of Phoenix. Lorri has been working in the Regulatory Affairs profession for human medical devices and animal health care for the last 15 years. However, Lorri has always wanted to pursue her first love-fitness. Once Lorri began taking classes at Boston Street Pilates, she fell in love and decided it was high time to follow her heart! She is also an avid triathlete, Ironman finisher, and is Spin certified.
Lorri lives in Phoenix.

Jenny Flake, Trainer

Jenny began dancing and cheerleading at a young age and formed a strong love for movement and fitness. Jenny was introduced to Pilates in early 2007 and quickly fell in love with it. Her desire to become a certified Pilates instructor was driven by the dramatic results she experienced while practicing pilates 2-3 times a week after her second son was born. She will complete her training program by 2008 through Stott Pilates. Jenny is a detailed-oriented instructor and enjoys working with clients that are just beginning to the advanced. She wishes to use Pilates to help her clients attain their individual goals. Jenny is also a Registered Dental Hygienist and is CPR Certified.

Jenny is also an amazing cook who can be seen on the Food Network Channel for her award winning recipes. Check out her cooking blog. http://pickypalate.blogspot.com/

What is Pilates?

Pilates is a method of exercise and physical movement designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises coupled with focused breathing patterns, Pilates has proven itself invaluable not only as a fitness endeavor itself, but also as an important adjunct to professional sports training and physical rehabilitation of all kinds. Widely embraced among dancers for years, the exercises--"elephant," "swan", the language--"pull navel to spine, and breeaaaathe," and the look--bright-eyed, refreshed, buoyant-without-necessarily-sweating, is popping up in fitness classes, physical therapy offices, corporate retreats, luxury spas and wellness centers across the country. Another fad? A cult for the over-privileged? Think again. With the aging of our population and the increasing trend toward mindful, moderate health practices, Pilates is more likely to find itself with a wait list at the YMCA, and in your local public schools--shaping the fitness ideals of our next generation. Benefits of Pilates:-Increased lung capacity and circulation through deep, healthy breathing -Increased strength and flexibility, particularly of the abdomen and back muscles-Increased posture, balance, and core strength -Bone density and joint health improve -Positive body awareness for the first time. -Balance and control of the body improve -Safe exercise for pre-natal and post-natal women"I must be right. Never an aspirin. Never injured a day in my life. The whole country, the whole world, should be doing my exercises. They'd be happier."- Joseph Hubertus Pilates, in 1965, age 86