DJ CALVIN HARRIS THANKS PILATES & EGGS FOR HIS NEW BODY

The entire music world is asking the same question: how did Scottish DJ Calvin Harris get so damn toned? The answer? Regular Pilates classes and lots of eggs! 

The famous DJ's body transformation has been incredible, to say the least. Harris has ditched the bowl haircut, the daggy clothes, the thin frame and gained lots of lean muscle mass. The 31-year-old says that living in LA since 2012 has assisted greatly in helping him adopt a healthy lifestyle, due to the plentiful food options. "The food is fantastic over here (in LA). You can eat healthily, there’s a lot more healthy options than in the UK".  

Calvin starts his days with a homemade breakfast; an egg-white omelette, smoked salmon and spinach, before heading to the gym for a reformer Pilates class. Harris was spotted just last week participating in a gruelling one-on-one Pilates workout with a trainer. 

Frequent Pilates classes got the world's highest earning DJ's six-pack muscles ready for his model debut in the Emporio Armani Spring/Summer 2015 shoot. Calvin's chiselled physique is on display for all to see in these revealing photos. Harris's ripped frame and handsome looks also landed him another modelling gig, as the face of Armani's eyewear and watch range. 

The 6 foot 5 inch musician is an inspiring Pilates convert, as he used to struggle with his height and thin frame. Harris remembers being bullied during his school days; "It was hard being the tallest person in class. Especially when you are a teenager. You want to keep your head down. I did anyway...When you are a spotty awkward teenager, you don't want people to look at you. It's a self-conscious thing. Everyone looks at you because you are extra gangly." The DJ reveals that he has only become comfortable with his body in the last few years; ""It's only in the last five years that I have come to terms with the fact that I am a big tall bitch!"

So as you can see, real men do Pilates! Not convinced? Come try out our reformer machines with co-owner Chris Boult and see why he loves this form of exercise! Call 0402 680 724, visit us online at premiumpilatesstudio.com or email us at inquiries@premiumpilatesstudio.com today! 

Images by http://www0.evoke.ie/wp-content/uploads/2014/12/CalvinComp.jpg?3d09e4, http://cdn04.cdn.justjared.com/wp-content/uploads/2013/09/ora-salon19/rita-ora-visits-the-salon-after-studio-time-with-calvin-harris-04.JPG, http://www.dailymail.co.uk/tvshowbiz/article-2957251/Calvin-Harris-gets-plenty-attention-personal-trainer-displaying-ripped-physique-new-underwear-campaign.html. 

PANKO CHICKEN NUGGETS

I love to make recipes that contain no added oil. It just makes me feel so much healthier. I decided not to fry these chicken nuggets prior to baking them in the oven for this very reason. If gluten intolerant, polenta or gluten-free breadcrumbs would work nicely as a substitute for panko. I like adding ground paprika and chives, however you could change the seasonings and add ground chilli, lemon pepper seasoning, dried oregano, fresh coriander, the possibilities are endless. 

Ingredients

• 500g chicken breast fillets, fat removed 
• 1 free range egg, beaten
• 1 1/2 cups panko breadcrumbs
• 1 teaspoon ground paprika
• 2 tablespoons finely chopped fresh chives

Cooking 

1. Preheat a fan force oven to 180 degrees celsius. 

2. Cut the chicken into small, even sized nuggets/pieces. 

3. . Whisk the beaten egg with 3 tablespoons water in a small bowl and place at the start of your assembly line, after the chicken pieces. Combine the breadcrumbs, paprika, chives and pinch of salt & pepper (optional) in a medium bowl and place this next to the egg. Place a baking tray lined with baking paper at the end of the assemble line. 

4. The fun part - making the nuggets! Dunk each piece of chicken into the egg, then let the extra egg drip for a second off the chicken before placing the chicken piece in the panko seasoning bowl. Cover the nugget with the breadcrumbs by turning it over on each side and then place on the baking tray. Continue this process until no chicken remains. 

4. Bake the chicken nuggets in the oven for 15 minutes or until just lightly brown. Remove from the oven and leave the chicken to cool and continue cooking for 5 minutes before serving. 

Serves / 4 with a side dish 
Total Preparation time / 15 minutes 
Total Cooking time / 20 minutes 

x Emily 

STACY KEIBLER: BETTER ABS NOW THAN BEFORE PREGNANCY, THANKS TO PILATES & PALEO EATING

Former professional wrestler, ex of George Clooney and actress Stacey Keibler looks incredible just five months after giving birth! The mother-of-one's flat abs were on display as she performed a gruelling Pilates workout this week. 

The 35-year-old has always been a big fan of exercise, however she credits Pilates workouts pre and post natally as well as a Paleo eating plan for her amazing body, post baby. "My abs are in better shape now than before I got pregnant!", says Stacy. 

However, Stacy didn't shed the baby weight without lots of hard work. Keibler exercised almost every day before giving birth, combining Pilates with ballet workouts, walking and hiking.  "[My husband] Jared and I hiked hills and took walks together," said Keibler. "Walking a few miles every day was an essential part of my daily routine. I also went to Pilates three times a week."

The toned mum almost watched her eating whilst pregnant. "I didn't eat any dairy or gluten," she said. "I saw the difference in my body, my energy and my mental clarity." Stacy is a big advocate of eating Paleo. She tried this way of eating in 2013 and lost weight without exercising. “I was eating protein and vegetables. I did no gluten, no soy, no dairy, no sugar. I felt amazing. I actually lost weight without working out.”

Want to work on your abs after giving birth? Eager to have a little time out for yourself after becoming a mum? Come join us at Premium Pilates Studio! All our instructors are trained in Pregalates and have the knowledge and experience to program individual workouts for you, whether you be pre or post natal. Just remember to get a doctor's approval before attending a Pilates class! Call 0402 680 724, visit us online at premiumpilatesstudio.com or email us at inquiries@premiumpilatesstudio.com today! 

from the PPS team. 

http://www.examiner.com/article/stacy-keilber-flaunts-abs-low-carb-paleo-diet-pilates-are-weight-loss-secrets, http://ecelebrityfacts.com/uploads/pages/1404799136Stacy-Keibler.jpg, http://cdn2-b.examiner.com/sites/default/files/styles/image_content_width/hash/45/c8/45c83c31e6a28942f7f994bfaa64169f.jpg?itok=45Qpsz44, http://assets-s3.usmagazine.com/uploads/assets/articles/74442-stacy-keibler-works-out-while-pregnant-shares-diet-tips-pictures/1403031491_stacey-keibler-article.jpg. 

PELVIC FLOOR - ARE YOU ENGAGING IT CORRECTLY?

How do you know that you are engaging your pelvic floor properly? You can listen intently to your Pilates instructor waffle on and on about engaging these muscles, but at the end of the day you may not be performing this internal activation correctly. Unfortunately, your Pilates instructor cannot x-ray you with his/her eyes and see exactly what is going on down there! So here's some important points and knowledge to remember when trying to engage the muscles lining your pelvic floor (and we must point out at this point that this post refers to women's anatomy, not mens!): 

Firstly some background: Your pelvic floor muscles are the muscles you use whenever you restrain a natural urge to urinate or defecate. These muscles brace the uterus, bladder and rectum. The pelvic floor resides inside the bowl of the pelvis. Both men and women have pelvic floor muscles. 

These muscles are important to strengthen for several reasons: 

• These muscles work together with the deep abdominal muscles to improve core strength and provide you with a toned stomach
• The pelvic floor muscles stabilise and support the spine
• If these muscles are weak, the deep abdominal and back muscles will not be able to work in conjunction, which can cause injury and misalignment 
• Strengthening these muscles protects the bladder & bowel in men and women as well as the uterus in women 
• Women's pelvic floor muscles assist them during labour and the delivery of a baby

Here are some signs that you are not engaging your pelvic floor properly. If you find yourself: 

• Bearing down;
• Clenching butt muscles or leg muscles;
• Holding your breath;
• Contracting muscles without being able to let go;
• Other people can tell you’re doing them.

Don't feel like you are a Pilates failure if you have answered yes to at least once of these signs, as you are not alone! Physiotherapist Nelly Faghani says, “The research shows that more than 50 per cent of women don’t do their Kegel exercises/engage their pelvic floor properly." 

So how do you truly know if you are engaging your pelvic floor correctly? Below is a link to a simple but informative video on how to engage the pelvic floor. 

https://www.youtube.com/watch?v=ysE-TddclQo

A brief summary of this video is below: 

• Think of the pelvic floor as a sling or hammock that wraps around from the pubic bone to the tailbone. 
• Lying down with knees bent is a good way to start practising how to engage the pelvic floor, as you are not working against gravity. 
• Some people prefer to sit on a swiss ball, as they can feel 'feedback' or pressure on their pelvic floor and can feel it lift when they engage. 
• Once you learn how to engage the pelvic floor, make a conscious effort to engage these muscles on a daily basis, whether you are sitting, standing, walking, exercising, etc. 
• Get into a comfortable position and think of tightening from back to front of the pelvic floor: 
• Firstly:  tighten and pull up around the back of the pelvic floor, as if you are trying to stop wind. Hold this. 
• Secondly: tighten and pull up around the middle of the pelvic floor, imagining that you are tightening your vagina as if you are wearing a tampon. Hold this. 
• Lastly: tightening the front of the pelvic floor, as if you are stopping the flow of urine and hold. 
• Hold for 5 seconds, then release slowly for 5 seconds. 
• Repeat 10 times. As you improve, try to hold up to 10 seconds each repetition. 
• Think of the energy of the pelvic floor muscles lifting up through the middle of the body
• Keep the shoulders and neck relaxed 
• Keep the spine in a neutral or natural position. Do not tuck the pelvis and imprint your spine. 
• Another fews way to think of engaging the pelvic floor:
• *think of pulling the sit bones together and upwards;
• *think of your vagina as an 10 level elevator and that you are lifting up to the top level. 

Remember, your Pilates instructor is there to help you, so make sure you ask him/her if you feel that you are not activating properly, as they will be happy to talk you through it! 

For all the male Pilates enthusiasts out there, we will have a blog post on how to tighten your pelvic floor soon! 

From the PPS team

Images by http://www.monicamathewsyoga.com/images/female_pelvicFloor.gif, http://thebellemethod.com/wp-content/uploads/kegels-397x277.jpg

HAM & TURKEY DIJON SALAD

I've become a great fan of super light dinners, as I do not get home any earlier than at least 8:45 four nights a week. This simple salad is such a dish. It is light, full of protein and vegetables and has a very zingy dressing. Even my salad hating fiancee Chris ate it and loved it! 

This salad is also great to eat on a terribly hot summers day, as the prep time is minimal and you don't have to slave in a hot kitchen. If you have other lean meats on hand you are welcome to use them. The mustard dressing is my favourite part of this dish. Ever since my dad started to make his own salad dressings, I have enthusiastically followed suit. The difference between homemade and store bought dressing is vast, as homemade dressing tastes a million times fresher. Try it out for yourself!

INGREDIENTS

Dijon Dressing 

• the juice of 1/2 a lemon
• 2 tablespoons dijon mustard
• 1 large garlic clove, crushed or finely chopped 
• 1 tablespoon water 

Salad

• 100g lean sliced turkey breast, chopped roughly into small pieces
• 100g lean sliced ham, chopped roughly into small pieces
• 100g cucumber, diced
• 2 tomatoes, diced 
• 2 generous handfuls of baby spinach 
• 1 handful of iceberg lettuce, torn 
• 50g low-fat feta, chopped into small pieces
• Optional- garnish with fresh herbs, such as finely chopped chives 

METHOD  

1. Place all dressing ingredients in a screw-top jar and shake well to combine. 

2. Place all salad ingredients in a medium serving bowl and toss well to combine. Drizzle mustard dressing over the top of the salad and enjoy! 

Serves / 2 
Total Preparation time / 10 minutes max

GREEN POWER-PACKED SMOOTHIE

Green smoothies. I always had my doubts. I was very sceptical that vegetables could actually taste good in a smoothie. I considered green smoothies to be a new craze, fad and phase that would die down quickly. Turns out I was so wrong. 
Green smoothies do entail a bit of trial and error when starting out. I will openly admit that I have made more than a few green smoothies that have been undrinkable! Here's a foundation/base that I have learnt to use for all my green smoothies to ensure a drinkable and delicious refreshment every time: 

INGREDIENTS

• 1-2 pieces of fruit 
• I always using a banana, pear or mango as a compulsory fruit and I love to add them frozen, as they thicken up the smoothie 
• the 2nd piece of fruit can be anything such as kiwifruit, pineapple, apple, orange, nectarine, peach, plum, apricot, blueberries, strawberries or raspberries 
• No added sugar coconut water
• I only ever drink Hawaiian Coconut Energy coconut water from Aloha Health (click here for more information) as it has no added sugar. This product is also available at my Pilates studio and contains no sugar, is extremely low in calories and is full of calcium, minerals, potassium and electrotyles. 
• I add as much coconut water as I like to create a thick, smoothie consistency  
• Greenery
• A generous handful of baby spinach leaves is a must! 
• I'm not a huge fan of kale in smoothies, but some people love using this vegetable! 
• Lemon or lime juice
• The juice of 1/2 or a whole lemon or lime gives the juice a nice kick 
• Vegetables
• I enjoy grated ginger in my smoothies as well as cucumber, grated carrot and/or celery,, however go easy on these ingredients or they can overpower the final taste! 
• Protein
• I like to add 1-2 tablespoons of chia seeds to my smoothies. 
• You could also add flaxseeds, maca powder, cacao powder, hemp seeds, goji berries or any other natural supplement/superfood you can think of! 
• a handful of ice cubes 

Here's an example of a favourite smoothie of mine: 

Ingredients

• 1 kiwi fruit, skin removed 
• 1 frozen banana
• Hawaiian coconut energy water 
• a large handful of washed baby or english spinach 
• the juice of 1/2 a lemon 
• 2cm knob of fresh ginger, grated 
• 1 stalk of celery, washed & chopped
• 2 tablespoons chia seeds 
• ice cubes 

Method

1. Combine all the ingredients into a blender and blend for a minute or until combined. Add more water if you want a thinner consistency. 

Serves / 2 

x Emily

ON TREND: TOTAL (PILATES) BARRE

2015 is going to be one hell of a fit year! What's on trend in the world of exercise and fitness this year you may ask? A little pole dancing fitness, a little crossfit but a whole lot of PILATES on the BARRE. We call our Premium Pilates Studio offering Total Barre, which is an energising and all-over-toning barre workout created by the founders of Merrithew Health & Fitness. We have put our own little spin on our Barre classes at the studio, so no two workouts are ever the same! You never know what upbeat music or what crazy tough exercises / movements you are going to do next! 

Dance & Pilates are the real inspiration behind his new trend. Total Barre at Premium Pilates Studio is a mixture of dance (ballet & jazz), yoga, cardio, weight training and most importantly, Pilates, This hot new exercise regime is proving so popular probably because it has cherry-picked all of the best aspects of the above forms of exercise! This combination of exercises is designed to tone your difficult areas, improve posture & flexibility, boost your cardiovascular endurance and work on your balance. Not to mention that its a whole lot of fun! 

At Premium, we use a ballet barre, two 1 kilo hand weights, small balls and magic circles during each workout. We always like to end the class with some tough abdominal exercises on the mat, as well as stretches. 

Total Barre is giving clients amazing results, due to its focus on isometric strength training (holding your body still whilst isolating a specific set of muscles) incorporated with many repetitions of controlled movements. 

You do not need to have any dance experience to come to a class, as Total Barre is adaptable and accessible for everyone of all ages and levels. The beauty of Total Barre is that anyone can do it. What we at the studio especially love about Total Barre is that it keeps clients' minds working, in addition to their bodies. Clients need to learn exercise routines every class and stay focused on keep their core engaged and isolating the correct muscles. 

Come try this high-energy, fast-paced, vigorous workout today!

How to book: Head to our website, premiumpilatesstudio.com, click on 'Book Online' and then click on the 'Sign Up Now' button next to the class you wish to attend. From there you will be prompted to create a profile before assuring your place in the class. If you are already a member of Premium Pilates Studio, you can simply enter your username and password into Mind Body Online (our booking system) and make a booking. You can also make a booking by contacting Premium Pilates Studio via email at inquiries@premiumpilatesstudio.com or calling 0402 680 724. 

Images by shedoesthecity.com/, merrithew.com, factsofhealth.com/ 

I already do Pilates and love it. Why should I try Total Barre? 

To experience something different that the wide and wonderful world of Pilates has to offer! Sometimes all you need to further lean, tone and sculpt your body (and potentially shift those few kilos that your current exercise regime cannot) is to shock your body with a new workout. And have you ever seen a dancer without an extremely trim, toned and lean physique? Dancing is one of the best cardiovascular workouts and will help you to tone up and slim down, whilst having fun in the process!