HOW TO STAY MOTIVATED to EXERCISE during WINTER

It can become very difficult to stay motivated and inspired to exercise once the chilly weather sets in. Even though it isn't yet winter, I have begun to notice people preparing for hibernation. A mentality sets in that because you are going to be wearing clothes that cover your body during winter, it doesn't matter if you gain a little weight. It won't hurt you as you'll make a plan to lose it again when summer rolls back around. One very apparent thing I have learnt working in the fitness industry is that it becomes harder and harder to lose the weight you put on as you age. And gaining unnecessary weight will actually hurt you. It will hurt your self esteem, it will injure your confidence and it will potentially have a negative impact on your health. So this winter try to take as good a care of your body as you would in the warmer months. Here's a few things that motivate me to keep exercising and moving in winter: 

1. The humid heat is gone.

Whilst I do like the heat of summer, I don't particularly like exercising outdoors during the super humid months, as the heat can really tire me out. As soon as the nights and mornings became a little cooler the past few weeks, I have been out running, walking and doing circuit training outside. I relish this time of year and actually look forward to it as I can do exercise outside without sweating profusely, getting burnt and looking like a red tomato. There's nothing more exhilarating than exercising outside with the cool, refreshing wind on your face. 

2. Spring & summer will be back before you know it. 

There seems to be only a few weeks during the Brisbane winter that we can don our scarfs, jumpers, jeans and boots and really cover up. After this, the warmth sets in again and the shorts, singlet tops and togs return. If you have slackened off during winter and stopped exercising or drastically decreased your fitness regime, you will notice how much tighter and how uncomfortable your summer clothes have gotten. And you will have to work really hard to work off that winter weight, with no guarantee that it will come off as easily as it went on (it never does)! Try to strive to keep your exercise routine constant throughout all seasons, as this will keep your weight relatively consistent and will result in you being excited for spring and summer, not terribly scared and embarrassed to bare your body at the beach. 

3. Your body still need endorphins during winter.

Endorphins are the body's natural 'high' or 'feel good' chemicals as they boost your mood naturally. Exercise is one of the very best ways to increase the amount of endorphins in your body and decrease the stress hormones, such as cortisol. Exercise also releases serotonin, dopamine and adrenaline, which work together with endorphins to produce feelings of euphoria. Endorphins are basically a hormone-like substance that are made in the brain and are the body's natural painkillers. These happy hormones are so powerful, they can mask pain and assist in reducing mild depression. There's no better (or cheaper) way to feel happier and improve your mood than with 30 minutes of exercise. 

4. Your health does not hibernate in winter.

When you stop exercising, your health suffers. Regular physical activity has numerous health benefits, including reducing the risk of developing:

- heart disease,

- a stroke, 

- arthritis,

- high blood pressure,

- diabetes,

- cancer, 

- depression & anxiety

 and of dying prematurely. 

Exercise also creates and maintains healthily bones, muscles and joints which greatly reduces our risk of injury, particularly as we age. Physical activity is also extremely important for our psychological well-being (see point 3). 

5. You need exercise to achieve your ideal body. 

Almost every single client joins our Pilates studio to become stronger, leaner and more toned. Exercise is the only way to achieve this! Yes, eating healthily is a huge factor involved in maintaining a healthy weight, however you will not have defined muscles and you will not feel strong without regular exercise. Find a type of exercise that you love and feel good about yourself whilst doing and make an exercise schedule in advance. I do this before every week starts; I look at my week and see when I can fit in Pilates, Yoga, a run, a few walks and a swim. If not for this planning, I probably wouldn't do half as much exercise as I do. If you have a regular fitness instructor / trainer, tell them what you want to achieve and be very clear and specific about your goals. Let your fitness instructor push you and challenge your body, as only then will you start to see the results. 

Keep moving this winter!!! 

If you would like to keep moving with Pilates, call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatessstudio.com to enquire. 

x Emily 

Images from http://azeroth.metblogs.com. 

FREEKEH VEGETARIAN SALAD

Move over quinoa, theres another grain on the block; Freekeh (pronounced free-ka). Freekeh is a wholegrain wheat cereal that has rapidly become popular in the western world, even though it has been considered a staple in the Middle East for over 2000 years. 

Freekeh, which translates ''to rub'' in Arabic, is made by roasting the young grains of durum wheat and threshing them to remove the chaff (the dry, scaly casings of the grain). What remains is a toasted/roasted grain with a nutty and slightly smoky taste. Because Freekeh is made from wheat, it is therefore not gluten or wheat free. 

This ancient grain is very high in nutrients, as the grains are still green when they are harvested. As a result, freekeh contains more protein, vitamins and minerals that other more mature grains. Some of the vital nutrients that this grain contains include calcium, potassium, iron, zinc and magnesium. Freekeh has a low GI rating of 43, which means that a serving of this grain leaves you feeling fuller for longer as it is a slow-release energy food. Freekeh also contains FOUR times the fibre of brown rice! 

You can use this humble grain as a breakfast cereal, as a replacement for rice or pasta or served cold in a salad (see recipe below). The cooking time is similar to that of brown rice, as is the cooking process. 

I used vegetable stock to cook my freekeh, as the added flavour meant that I did not have to prepare a dressing for the salad. You can add any vegetables you have on hand to this salad; such as cooked artichokes, cucumber, capsicum etc. The vegetables in my ingredients list were what was in my fridge. Make sure you add some beans or lentils for added protein. 

INGREDIENTS

• 5 cups (1.25 litres) Massel vegetable stock or water 
• 2 cups (350g) roasted wholegrain freekeh 
• 1/2 bunch of kale, washed & torn into small pieces
• 1 garlic clove, finely chopped
• 1 tablespoon coconut oil
• sea salt
• 2 large tomatoes, finely chopped
• 1 small roasted beetroot, finely chopped or 1/2 tin of beetroot slices, finely chopped
• 1 x 400g tin of cannellini beans, washed & drained 
• 1 ripe avocado, scooped into small pieces
• 3 tablespoons of parsley, roughly chopped

COOKING 

1. Bring the stock / water and freekeh to the boil over high heat in a small covered saucepan. When boiled, reduce the heat to a simmer and leave to cook with the lid slightly askew. Simmer for around 35 - 45 minutes or until the liquid has been absorbed and the freekeh is tender to taste. Remove from heat and leave to cool for a few minutes. 

2. Whilst the freekeh is cooking, use this time to chop the tomatoes, beetroot, avocado, parsley and wash & rinse the beans. 

3. Once you have prepared the ingredients in step 2, heat a fan-force oven to 180 degrees celsius and line a large baking tray with baking paper. Toss the torn kale, garlic, oil and a few sprinkles of salt until combined and lay the kale on the prepared tray. Cook for 5-7 minutes or until the kale has shrivelled up slightly but is not burnt. Remove from the oven and leave to cool. 

4. Toss the remaining ingredients in a large bowl with the cooked freekeh, then serve equally into four bowls. Place the kale carefully on top of each serving, so that it stays crispy. 

Serves / 4 

Total Preparation & Cooking time / 40 - 50 minutes 

x Emily 

MILA KUNIS'S RUMOURED PREGNANCY IS LOVING PILATES

Is she or isn't she pregnant? Whilst the world waits for an official announcement from actress Mila Kunis & boyfriend Ashton Kutcher that they are expecting a little one, Kunis is busy toning up in her Pilates classes. The 30 year-old star was spotted leaving a Pilates studio just last Wednesday in LA, looking radiant and concealing what may possibly be a baby bump (see middle photo above). 

Gorgeous Mila wore an oversized black jumper and black exercise tights as she exited the studio and was spotted enjoying a falafel and juice after her tough workout. A source tells US Weekly that Kunis "feels good" and is "having a good pregnancy". "They (Mila & Ashton) are both so excited....she (Mila) has the tiniest baby bump". 

Mila has been a fan of Pilates for the past few years and is very smart to continue with this core strengthening workout throughout her potential pregnancy. Pregnancy Pilates will improve your pelvic floor control and core strength, as well as provide you with invaluable confidence and understanding about the physical changes that are happening to your body pre and post natally. Incorporating Pilates into your exercise routine whilst pregnant can also reduce stress, decrease the potential of lower back pain, prepare you for giving birth and assist you in returning to a healthy weight range after pregnancy, among other benefits. 

Besides her Pilates classes, Mila has also been spotted participating in prenatal yoga classes recently. Kunis also loves to be active outdoors whenever possible and is known to be partial to jet skiing in the summer and snow boarding in the winter. 

The Ukrainian beauty's eating plan consists of low GI carbs (such as brown rice and sweet potato), protein (including chicken breast and fish) and essential fats (omega 3's like flax oil and fish oil, avocados, coconuts). Mila loves making healthy meals in her kitchen and prides herself on the fact that she "can make anything out of leftovers". Kunis takes a very healthy and balanced approach to diet and exercise, as she admits that she has been known to splurge on dark chocolate and wine when a craving strikes. Perhaps no wine for several more months now! 

Pregnant and not sure what exercise is good for you and your baby? Interested in toning and strengthening your body? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com for class times and prices! 

x Emily 

Images from starstyle, dailymail.co.uk, us magazine. 

SWEET POTATO BOATS with LIME CORN SALSA

This is one of my favourite dinners to eat when I know that I am going to be eating late. I love baked sweet potato and have never cared about the carbohydrate content of these; as they are low in GI (much lower than other types of potato) and therefore keep you feeling fuller for longer. Preparing corn kernels from a corn on the cob can be a little fiddly, but taste much nicer (and have a much smaller sugar content) than using canned. I know this taste article on preparing corn kernels very useful - http://www.taste.com.au/how+to/articles/810/how+to+remove+corn+kernels. I make the salsa and bake the sweet potato during the day so that this meal is ready for me when I get home at 9pm most nights. The sweet potato do not get soggy as I wrap them individually in aluminium foil once they have cooled. And on a side note; this is one of the only vegetarian dishes that my fiancee does not complain about! So that's a win all in itself. I kept the salsa very simple as I wanted to keep the recipe low-fuss, however you could add all types of herbs to it, such as fresh chives, coriander, basil and/or spices such as ground sumac, paprika and/or pepper. 

INGREDIENTS

Sweet potato boats 

• 2 medium sweet potatoes, washed and cut in half 
• coconut oil
• sea salt 

Lime corn salsa

• 4 small to medium corn cobs, husks / silks stripped and kernels removed (see website link above)
• 1/2 large green capsicum, seeds & membrane removed, roughly chopped
• 2 medium tomatoes, roughly chopped
• 1 medium lebanese cucumber, roughly chopped
• 2 spring onions, finely chopped
• the juice of 1 medium lime
• sea salt

COOKING 

1. Preheat a fan force oven to 220 degrees celsius. Line a baking tray with baking paper. 

NB: If you want to decrease the time the sweet potato cooks in the oven place the sweet potato halves on a plate covered with glad wrap in the microwave for five minutes. 

2. Lightly brush the cut part of the potato with coconut oil and sprinkle a small amount of salt on top. Bake in the oven for 25-35 minutes, until the potato is golden and/or a fork can be inserted in the middle of the potato with little resistance. (The baking time will be longer if you do not use a microwave first or if your sweet potato halves are bigger than mine were). Remove from the oven when cooked to your satisfaction.  

3. Whilst the sweet potato is baking, bring a small to medium pot of lightly salted water to the boil over medium-high heat. When the water has boiled add the corn kernels and cook for just a few minutes, making sure to taste the corn every so often. When the corn is tender but not mushy remove from the heat and drain with cold water. Place the corn, capsicum, tomato, cucumber, spring onion and lime in a medium bowl and sprinkle a small amount of salt on top. Toss well to combine. 

4. Leave the sweet potato halves to cool for just a few minutes so that they are able to be handled. Scoop out some of the now soft flesh of the potato and scoop the corn salsa into this hole until overflowing. The scooped out flesh of the sweet potato can be mixed in with the salsa or can be eaten as a side. 

Serves / 4 / 1 sweet potato half per person

Total Preparation time / 15 minutes 

Total Cooking time / 40 minutes maximum 

x Emily 

BEYONCE & SIR PAUL MCCARTNEY ARE PILATES BUDDIES

What an unlikely workout pair! Superstar Beyonce and Beatle's legend Sir Paul McCartney were spotted just a few days ago enjoying Pilates and a gym session together! The stars were both staying at the Four Seasons hotel in LA and attended the Coachella music festival over the weekend. 

The music legends sweated it out on the treadmills in the hotel gym before doing some Pilates moves together. McCartney, aged 71 years, 'kept up a remarkable good pace', tells a source of the Sun newspaper. 

Apparently this unusual exercise pair engaged in a number of workout sessions together during their stay and were seen 'joking like old pals' throughout their tough routines. 

Beyonce, 32, surprised festival goers when she jumped on stage with her sister Solange and joined in singing. Sir Paul did not perform at the festival, however he has a big tour coming up, hence the gruelling workout sessions so that he stays in top physical shape! 

Unfortunately, neither Beyonce nor Paul McCartney attend Premium Pilates Studio...yet! However, come along with your workout buddy to class and the time will go super quickly! Call Premium Pilates Studio on 0402 680 724, visit us online at premiumpilatesstudio.com or email us at inquiries@premiumpilatesstudio.com today! 

Story adapted from the dailymirror.uk, pictures from telegraph.co.uk, dailymirror.uk, hollyscoop.com

HAPPY EASTER BREAK!

We wish all our clients a very relaxing and restful Easter break. Just a reminder of our April holiday hours: 

Good Friday: CLOSED

Easter Saturday: CLOSED

Easter Sunday: CLOSED

Easter Monday: CLOSED

Anzac Day: OPEN!! For 6:30am, 7:30am, 8:30am & 9:30am sessions

Saturday 26th April: OPEN for usual hours

We also want to thank you all very much for being so dedicated to your Pilates classes since the start of 2014 and for being so flexible when we moved into our new studio space in February. We hope that you continue to love your workouts with us throughout the chilly winter! Also, remember that we now have the extra reformer room to help you secure a spot in the peak class times! Book online or email inquiries@premiumpilatesstudio.com to get your bookings organised! 

HAPPY HOLIDAYS!

x Emily & Chris 

VEGETARIAN INDIAN STIR-FRY

A lovely client gave me this recipe, from good food.com.au, which I modified slightly to make it more accessible and simple for our meatlessmonday. The paw paw peel was just something I picked up as a one off at the markets, however you can use leeks as well. The tomato sauce may sound funny with the dish (as I first thought), but it really works well. The eggs are added in just for a little protein due to the lack of meat. Enjoy this Monday's meatless dish as I have; I've made it twice in the past 4 days! x x 

INGREDIENTS

• 225g rice stick noodles
• 150g / 1 cup fresh or frozen peas
• 1 head of broccoli, cut into small florets
• 1 tablespoon sesame oil
• 2 spring onions, finely chopped, plus extra, to serve
• 2 garlic cloves, finely chopped
• 10 curry leaves
• 2 carrots, roughly grated
• 1 red capsicum, finely chopped
• a handful of thinly sliced raw paw paw peel or 2 leeks, finely sliced
• 3 tablespoons tomato sauce
• 2 tablespoons soy sauce
• 4 hard-boiled free-range eggs, peeled & cut into wedges 
• Optional- a large handful of cashews & lime wedges 

COOKING 

1. Bring a medium pot of water to the boil and add the rice noodles. Cook for only a few minutes, until tender but not mushy. Remove from heat and strain in a colander, placing the noodles under cold water and separating them with clean hands so they do not stick. 

2. Meanwhile, bring a small pot of water to the boil and add the peas and broccoli florets, cooking until tender. Drain well and keep warm. 

3. Heat the oil in a wok and swirl to coat. Add the spring onions and garlic and cook for a minute or two, stirring often, until fragrant but not burnt. Add the curry leaves and continue to cook for another minute. Add the carrot, capsicum and paw paw peel or leek and stir for another minute. 

4. Add the cooked noodles, peas and broccoli to the pan as well as the tomato sauce and soy sauce. Stir constantly until all ingredients are heated through and combined together. Stir vigorously so the noodles do not stick. Evenly distribute the noodles into four bowls, garnished with the egg wedges, cashews and lime wedges if using. 

Total Preparation time / 15 - 20 minutes (including cooking the eggs)

Total Cooking time / 15 minutes 

Serves / 4 

x Emily 

BOB CARR GIVES SUNRISE DAVID KOCH A PILATES LESSON

Here's something you probably never knew about former foreign minister Bob Carr - he's nuts for Pilates! Whilst appearing on Sunrise just a few days ago to promote his new book 'Diary of a Foreign Minister', co-host David Koch (Kochie) and Samantha Armytage asked Carr to perform his favourite Pilates exercise; a one-legged Romanian deadlift. Carr was only too happy to demonstrate and teach the exercise to the co-hosts and describes himself as a 'fitness nut' in his upcoming book. Click on the link to see the former minister using his core; https://www.youtube.com/watch?v=9tKFf0uS4S8

The 66-year old performed the exercise with relative ease and them asked Kochie to have a go and talked him through it, giving him tips and reminding him to tighten his core. Bob was quick to point out that he always performs this exercise with two five-kilogram weights in his hands and that it is much harder with this equipment. 

Carr's new book definitely sounds intriguing, as he describes himself as having 'the energy of 16 gladiators'.  Bob reveals in his book that he eats steel-cut organic coats with berries and two poached eggs every morning and is very focused on healthy eating and exercise. He writes that his ambition is to 'have a concave abdomen defined by deep-cut obliques'. 

Carr was also happy to admit to Kochie & Armytage that he does not take offence to being called a 'snob', a 'diva' and a 'tosser' throughout his 18 months as Australia's foreign minister in 2012-2013.  In his book Carr does complain about the faults of business class travel in detail, however Bob informs that the aim of adding these references to the book was to describe how foreign policy was made and 'how you live a life of politics on the run'. Bob ends this negative conversation on a positive note, saying that 'if the joking references I made, a bit of self parody along the way, get people to read the book, then I'm happy with that'. Definitely sounds like an interesting read!! 

Want to be as fit and limber as Bob at 66 years of age? Interesting in seeing what Pilates is all about and why ex-government officials love it? Call Premium Pilates Studio today on 0402 680 724 or visit us online at premiumpilatesstudio.com. 

x Emily 

images and story from http://www.smh.com.au, http://michaelsmithnews.typepad.com, 

A NEW FACE at the STUDIO - WELCOME JESS!!

We have a new face around the studio to introduce you all to; Welcome Jess! 

Jess is the newest addition to the Premium Pilates family and will be taking the majority of our Matwork classes very shortly! 

A little background on Jess:

She has recently moved back to Brisbane after living down in Melbourne for years. Down south, Jess worked as a contemporary dancer, as well as teaching and studying Matwork classes and coaching gymnastics. She decided to switch her focus to injury prevention and optimisation and has just started studying exercise physiology at UQ, hence the move back to Brisbane. 

Jess loves instructing and taking Matwork classes. 'I really believe it is an essential part of your Pilates training (floor Pilates). Focusing on core strength, stability and general body awareness, these classes are designed for toning and lengthening muscles'. 

Jess is looking forward to meeting and teaching many of you in her Matwork classes, which will perfectly compliment your reformer classes and help you achieve the results you want. 

And by the way...Jess may look cute & sweet BUT she is no stranger to instructing and is a tough teacher! 

SUPERMODEL NAOMI CAMPBELL PRACTISES PILATES EVERY DAY

The very famous supermodel Naomi Campbell revealed the secret behind her super toned 43-year old figure last week; Pilates every morning! The fiery British model loves nothing more than starting her morning with her Pilates instructor Dave Higgins, who founded studio TenPilates in London. Campbell posted the above photo of herself working hard in class on the reformer machine with the caption 'Morning darling stretch and Rise'. 

The toned model likes to do Pilates and yoga every single day and considers this workout regime as essential as her morning juice and herbal tea. Whilst the age-defying beauty does consider juice to be a major part of her diet, she does not starve herself. 'I’ve never done it (starve myself), and I never will,' Campbell confirms. 'I’m even more active when I’m juicing, doing both yoga and Pilates every day.' Naomi's eating plan is extremely clean and healthy and includes lots of hot water and lemon in the morning followed by vegetable juices, herbal teas and salads with fish or steak for the remainder of the day. 

The leggy model admits that she does indulge occasionally, as she loves a particular type of English chocolate bar. Ms Campbell has recently become healthier than ever, after giving up her decades-long addiction to smoking. 'People told me that cigarettes are harder to quit than alcohol....I didn’t believe it, but you know what? It is harder.' So far she is working hard to stay away from this unhealthy habit with the help of nicotine patches. 

 Campbell recalls that her journey to supermodel status has not always been smooth sailing, due to facing extreme discrimination over the colour of her skin. According to Naomi, this has been a huge obstacle and challenge that she has had to face throughout her career. 'But I learned if you don’t accept no for an answer, you often get a yes.' We believe that the trim star owes a substantial amount of her confidence and achievements to her commitment to a regular exercise routine and healthy eating. 

Want to improve your flexibility, strength and confidence like Noami? Call Premium Pilates Studio today on 0402 680 724 or visit us online to inquire at premiumpilatesstudio.com. 

x Emily 

Images & story adapted from femalefirst.co.uk, shape.com, bossip.com

PITAYA (DRAGONFRUIT) BOWL

Pitaya or more commonly called dragonfruit has rapidly become all the rage around health food restaurants and stores. Its now all about the pitaya bowl, as it swiftly takes the limelight away from the acai bowl. But what about dragonfruit is so amazing? I found out that there’s much more to love about this funny looking fruit that its intense red colour, such as that it is;

·      Low in Cholesterol,

·      Has a very high amount of vitamin C and other nutrients,

·      Is a great source of antioxidants (we love antioxidants as they assist in inhibiting free radicals from causing cancer and other illnesses in the body),

·      Contains a small amount of GOOD fat and protein, which are found in the hundreds of tiny black seeds amongst the flesh of the pitaya. Many fruits we consume have the seeds removed, such as peaches, apples, apricots etc which therefore means that most fruit is completely fat and protein free, which isn't good, AND lastly the pitaya is

·      Filled with fibre

Still not convinced? Try making a bowl or smoothie for yourself at home, using the recipe below!

INGREDIENTS

• 1 large red flesh pitaya (dragon fruit), cut into half and flesh scooped out
• 1 frozen banana
• 1/4 cup coconut water
• 1/2 cup frozen fruit other than banana i.e; mixed frozen berries / frozen mango 
• Optional toppings- sliced kiwifruit, shredded coconut, chia seeds, goji berries, granola, hemp seeds etc. 

PREPARATION

1. Blend all the ingredients except for the toppings in a large, fast speed blender. (If the mixture is too thick, pour in additional small amounts of coconut water). If the mixture is too runny, add another frozen banana  and / or ice cubes. Serve topped with whatever toppings you like (that are healthy!). 

Serves / 2 or 1 big appetite!

From fridge / freezer to bowl / 5 minutes maximum 

x Emily