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Sunday 30 October 2016

GRILLED CHICKEN, SPINACH & STRAWBERRY SALAD


This summery salad was adapted from a similar recipe I found in a Coles monthly food magazine. I often look to these magazines for inspiration, as the recipes in there are fuss free and often filled with accessible and healthy ingredients. I am not usually a fan of mixing fruit and meat together, however I am trying to become less rigid in the kitchen! And any recipe with uses the amazing fresh strawberries that are in season at the moment sounds good to me! You can use a simple balsamic dressing on top of the salad which works really well or you can create the delicious dressing I used (written below and given to me by some lovely clients!) This recipe works best if you use a grill plate for the chicken, however you can use a pan instead. 

INGREDIENTS

Salad
  • 1 tablespoon rice bran oil 
  • 2 chicken breast (around 400-500g), fat removed, cut into small even pieces 
  • ground black pepper
  • 2 large handfuls baby spinach or mixed leaves, washed 
  • 120g snowpeas, washed & trimmed
  • 125g strawberries, washed and halved 
  • 50g reduced fat feta, crumbled
  • Optional- 2 spring onions, finely chopped

Dressing
  • the juice of medium lemon
  • 1 teaspoon honey
  • 2 garlic cloves, finely chopped
  • pinch of sea salt & ground black pepper
  • 2 tablespoon fresh thyme leaves
  • 2 tablespoons extra virgin olive oil 

COOKING 

1. Combine the oil, chicken pieces and a generous amount of ground black pepper in a medium bowl. 

If you have a grill plate -  Heat the grill plate over medium-high heat. Add the chicken to the plate and cook, turning the chicken pieces over after 2-3 minutes. Remove from heat. 

1. If you do not have a grill plate  - Heat a medium fry pan over medium-high heat. Add the chicken to the pan and cook, stirring often, for five minutes or until browned and cooked through.  Remove from heat. 

2. Toss the baby spinach / mixed leaves, snowpeas, strawberries, feta, cooked chicken and spring onion, if using, in a large serving bowl. Drizzle balsamic or homemade dressing below on top. 

3. To make the dressing- combine all ingredients in a small screw top jar with a tight fitting lid and shake well. If the dressing is too thick for your liking add a splash of water. 

Serves /
Total Prep & Cooking time / around 15 minutes 

x Premium Pilates Studio 

Thursday 27 October 2016

PILATES FOR CHILDREN


We here at Premium Pilates studio are very strong advocates for Pilates at any age! Due to this we have decided to write a blog post on why Pilates is so beneficial for each major age group. We thought we would kick off this subject by looking at Pilates for children and explaining the facts and many benefits. 

The health of the children of today has been severely affected by the increasingly sedentary lifestyles we lead and by the availability and convenience of technology.  Children spend hours watching television, playing video games or looking at their phones in addition eating unhealthy food. As a result of this, a wholesome diet and physical activity has become almost non-existent for many children and therefore the population of overweight and obese youths is increasing dramatically. 

The answer to this epidemic is simple: prepare healthy meals and snacks for your children and enrol them in a form of exercise program. This will set up healthy habits for later in life and will improve their social and listening skills. However, an intense exercise regime may not be what young children need. Many studies have shown that a young child's developing bones are not designed to handle high impact cardiovascular and aerobic programs. For many children, a lower impact form of exercise is recommended, such as a workout that will keep their skeletal frame safe and supported whilst strengthening their core muscles. Enter Pilates! 


The benefits of Pilates for children: 


1. Improves Posture

As mentioned previously, the availability of technology has resulted in many children becoming glued to any and every type of screen for several hours a day, which results in terrible posture. If not corrected this will result in ongoing bad posture, back pain and injuries in later life. Every exercise in Pilates focuses on correct spinal alignment and the engagement of the core, which leads to better posture and less risk of injury. 


2.  Increases Flexibility

Again, long hours staring at screens and being sedentary can result in tight muscles, which increases the chance of injury. Pilates exercises focus on creating long and limber muscles through lengthening movements, which greatly improves flexibility and decreases the risk of injury. 


3.  Gain Strength in core muscles 

Many children are quite weak in their deep abdominals, which often results in bad posture, back pain, weight gain around the stomach and low-self esteem. Pilates exercises are designed to strengthen the deep abdominals, as well as the other 'core' muscles of the body, such as the gluts, mid back muscles, shoulder stabilisers, obliques, inner thighs and many more. A strong core will assist a child during classes at school, as they will require less energy to hold their body correctly and may therefore be able to concentrate more. The strengthening of these core muscles will often result in improved athletic performance. Controlled Pilates exercises will also boost blood circulation to the muscles. 


4. Greater self-esteem and body awareness

Regular Pilates will strengthen and tone the core muscles of the body, which can lead to better self-esteem and self worth. With greater awareness of their body, children will learn how to move more gracefully, more efficiently and in such a way that their bodies were designed to move. In addition, Pilates and other forms of regular exercise can be very therapeutic for children as they go through constant change and development to their bodies. 


5. Creates Healthy Habits for later in life

As children, we take on board learned behaviours and movement patterns that will stay with us all our lives. The way we view exercise, our relationship with food, the way we walk, the way we bend over, the way we pick up things, the way we sit, the way we stand; all of these habits and principles of movement are subconsciously formed in the early years of our life. Pilates can assist in teaching children to establish correct movement patterns that will reduce the risk of pain and injury in their future. In addition, if children are exposed to exercise and a healthy lifestyle, they are more likely to be fit and healthy in adulthood. 


6. Improves Concentration

In a Pilates class, children need to focus on activating particular muscle groups, such as the deep abdominals. Studies have revealed that children who have little torso stability, that is, children who have a weak core, have great difficulty sitting and standing for long periods of time. These children have a shorter attention span and less energy, as they use up most of their energy maintaining the stability of their trunk. As a direct result of this, these kids will have a harder time concentrating during school and when doing homework. A strong core will enable children to conserve their energy and improve their concentration, which may result in an improvement in both their schoolwork and sport performance.

Here at Premium Pilates studio we all have our blue cards and are proud to be able to instruct children. We have several mother and daughter and mother and son clients and love teaching these children the principles of Pilates and seeing improvement to their strength, flexibility and body awareness. Call us today on 0402 680 724, email us at hi@premiumpilatesstudio.com or visit us at premiumpilatesstudio.com by clicking here

From PPS! 



information adapted from http://www.pilates.com/BBAPP/V/pilates/library/articles/pilates-for-our-children.html, http://www.momjunction.com/articles/benefits-of-pilates-for-kids_00330079/#gref, image by http://previews.123rf.com/images/tonobalaguer/tonobalaguer1108/tonobalaguer110800129/10214057-Children-gym-girl-with-green-yoga-ball-on-pilates-exercise-Stock-Photo.jpg

Saturday 15 October 2016

STRAWBERRY BANANA BREAD



I'm a HUGE fan of anything that is similar to a cake but can be called 'bread'! This is banana bread for me. As I like to make banana bread quite often, I've tried to find ways to make it as healthy as I can. Hence the recipe was below was born out of many, many experiments in the kitchen! I love adding strawberries to banana bread to give it more texture and sweetness. I barely use any sugar at all besides the naturally occurring sugar in the bananas and strawberries besides a touch of coconut sugar. I have included many ingredients you can substitute if you have a dairy and / or gluten allergy. Just a handy tip: as this banana bread has no preservatives or artificial sugar in it it will go bad within a few days if left out of the fridge. After three days we usually put the remaining slices in the fridge, if there is any left that is! 


INGREDIENTS


  • Reduced-fat butter or Nutalex, to grease 
  • 2 cups wholemeal spelt flour (or Gluten-free plain flour)
  • 2 tablespoons organic self-raising flour (or gluten-free self raising flour)
  • 1 teaspoon baking powder (or gluten-free baking powder)
  • 2 heaped tablespoons coconut sugar
  • 1 teaspoon ground cinnamon, plus extra to dust & serve 
  • 2 large or 4 small overripe bananas, mashed 
  • 2 eggs, beaten, preferably free-range 
  • 3 tablespoons natural unsweetened yoghurt 
  • 1 teaspoon pure vanilla extract
  • 1/2 cup reduced-fat milk (or unsweetened almond milk)
  • 1 cup (125g) fresh strawberries, chopped into quarters, plus extra, to serve

COOKING 

1. Preheat a fan forced oven to 180 degrees celsius. Grease and line a loaf tin (base measurement 19 cm x 9cm) with baking paper. 

2. Combine the two types of flour, baking powder, sugar and cinnamon in a large mixing bowl and make a well in the middle. Add the mashed banana, eggs, yoghurt, vanilla and milk and stir well to combine. Gently fold in the strawberries. 

3. Bake in the oven for 1 hour or until the bread is baked to your liking. Remove from the oven and leave to cool before removing from the pan onto a large plate or wire rack. Dust with extra cinnamon and strawberries, if desired. 

Serves / 12
Total Prep & Cooking time / approx. 1 hour 15 minutes 


x Premium Pilates Studio

Sunday 9 October 2016

EVERYTHING YOU NEED TO KNOW ABOUT BOXILATES™ AT OUR STUDIO











What is BOXILATES™?


BOXILATES™ is a dynamic fusion of Mat Pilates and Fitness Boxing. It’s an interval style workout that combines the functional benefits of Pilates – longer, leaner muscles and increased joint health – with the high intensity cardio and co ordination of boxing. We don't want to give too much away before you try your first class but we will say this: you will definitely get a little sweaty and will enjoy some stress release punching in this class! 


Who is the instructor leading these classes? 

Chris will be taking the majority of the 
BOXILATES™ classes! Chris started boxing at 18 (10 years ago!) and automatically fell in love with the cardio and high intensity aspect of the sport (and the punching!). Chris continued his boxing training for a number of years, at one stage training for an amateur fight. Chris continues his own boxing training at home and is very excited to be spear heading the BOXILATES™ classes for us! 


Who can participate in this class?


BOXILATES™ is a workout for anyone who is interested in adding some cardio to their Pilates routine! Like we do with our Reformer and Floor classes, BOXILATES™ will be modified for those who are experiencing any discomfort throughout the class. BOXILATES™ can also be modified for pre and post-natal clients, as long as they have been given the all-clear by their doctor. 



Do I need to do an Introductory class if I have boxed before? 

Yes you do! Think of our Introductory class as a nice refresher to both Boxing and Pilates. If you did attend our BOXILATES™ Masterclass, you do not need to attend another Introductory class. However, why not attend a complimentary class during our launch week so that you have the opportunity to further improve your technique and cardiovascular endurance?!


How long does a BOXILATES™ class run for? 

The Introductory class class runs for 75 minutes, as boxing technique and body placement must be explained and practised. Our standard BOXILATES™ class will run for 50 minutes. 


What do I need to bring to a BOXILATES™ class? 


To participate in a BOXILATES™ class, you need comfortable exercise gear, a towel, inners for our gloves (this is explained below) and we recommend you bring a water bottle. If you forget your water bottle, we sell water at the studio. We provide the gloves and pads necessary for the class, however, if you have your own gloves you are welcome to bring them along. Please note that if you bring your own gloves, you still must wear inners when you use the studio pads. Glove & Pad Inners will be available to purchase at the studio. Inners MUST BE WORN to participate in the class for hygiene purposes. Just as socks must be worn in the Reformer classes, inners must be worn in BOXILATES™ classes. Unfortunately No Inners means No Play:( Inners will be sold for $6 a pair or you are welcome to bring your own. Wrist wraps will be sold for $12 a pair. If you have weak, sore  or hypermobile wrists we highly recommend that you do wrap your wrists for extra safety and protection. Don't worry if you don't know how to wrap your wrists, as we will show you how! 


When do BOXILATES™ classes start? 


Our BOXILATES™ launch week runs from October 10th til the 15th!! All existing clients receive a complimentary Floor Trial class to use during this launch week! Please note that all of our BOXILATES™ classes scheduled for this launch week will be Introductory classes. If you have your heart set on trying another one of our Floor classes (Total Barre, Mums & Bubs Barre, Stretch or Matwork) you are welcome to use your complimentary class to trial one of these classes instead. Existing clients, please see an instructor at the front desk, email inquiries@premiumpilatesstudio.com or contact 0402 680 724 to claim your complimentary class! 



How do I book if I am not an existing client to Premium Pilates Studio or if I want to book my second BOXILATES™ class? 

You can book and pay online through our website by clicking HERE or by using our APP. 


What is the price of a BOXILATES™ class? 

For all of you who decide that you love BOXILATES™, this class is categorised as a Floor class and therefore will follow the same cost structure as our other Floor classes. For all of you who pay for our monthly Floor pack, BOXILATES™ is included in this monthly price! 


We can't wait to see what you all think of this brand new class!! BOOK NOW to avoid missing out as classes are filling up for our launch week. Be one of the FIRST in BRISBANE to experience this exclusive fusion of Pilates & Boxing! 








Tuesday 4 October 2016

MODERN FAMILY ACTRESS SOFIA VERGARA'S TONED PILATES BODY




Modern Family star Sofia Vergara showed off her incredible Pilates body at the recent Emmy awards (see top photo). The 44-year-old actress wowed spectators with her toned curves, which she covered with a figure-flattering Versace gown.

Vergara exercises several days a week doing Pilates workouts, spinning and strength-training. Sofia is a big fan of Pilates and is often snapped working out on a Reformer in her house and at Pilates studios around town. 

The beautiful actress started eating very healthily and exercising after she was diagnosed with thyroid cancer in 2000. After undergoing surgery to remove her thyroid and radioactive therapy, Sofia was pronounced cancer-free in 2002. Vergara also has a family history of diabetes. As a result of her health issues, the actress follows a routine of healthy eating and lots of exercise. 

The trim star insists that her curves are 100% natural and that she does struggle with them at times. “My boobs are, like, huge,” said Sofia. “My whole life, buying a bra has been a nightmare...Believe me, I wish I had fake boobs. I lay down and they completely go down like all the way, like here. It’s not fun.” It's a little reassuring to know that everyone has little hang ups about their bodies sometimes!

Want to tone up and introduce Pilates into your exercise regime? Come try out Premium Pilates Studio today! We have all kinds of Pilates classes for you to choose from: Equipment, Barre, Matwork, Stretch and Boxilates! Click HERE to view our website, call 0402 680 724 or email us at inquiries@premiumpilatesstudio.com today! 



images by http://www.celebrityhealthfitness.com/41238/sofia-vergara-low-carb-diet-pilates-workout-wows-emmys, http://www.bing.com/images/search?q=SOFIA+VERGARA+PILATES&view=detailv2&&id=DA52516EC474FC5792A1ABE26CC6AF6018B8B439&selectedIndex=2&ccid=vKAZgi6Z&simid=608010561026918336&thid=OIP.Mbca019822e9925121681d34689aa3150o0&ajaxhist=0.