By now you’ve no doubt heard about Paula Deen’s Dirty Little Secret.

It’s been in the news, all over TV and the social media.  Turns out, Deen, who has risen to stardom on the popularity of the high-fat, high-calorie southern-style comfort foods she has un-apologetically promoted on television for years, went public about her Diabetes on NBC’s ‘Today Show’ Tuesday, but she was diagnosed with the conditions over 3 years ago!

Just days before her 65th birthday, Deen told the audience she kept her diagnosis private while she wrestled with how to broach it  “I really sat on this information for a few years because I said, ‘Oh, my gosh, what am I going to do about this? Is my life fixing to change? Am I no longer going to like my life?” she asked. “I had to have time to adjust and soak it all in and get up all the information that I could.”

Moving forward, she said she’s making changes in her personal life, but doesn’t think her three television series will change much. “I’m not cooking and eating that way every day,” she said, noting that it takes just 30 days to tapes the year’s episodes.

But for an audience accustomed to seeing Deen demonstrate recipes for deep-fried cheesecake or quiche crammed with a pound of bacon all year long, the fact she’s not eating that way everyday might get lost in translation.

In the meantime, Deen has added support for Danish drug-maker Novo Nordisk’s once-daily non-insulin injection to a list of endorsements that already includes ham and cream cheese.

I don’t know about you, but it seems wrong to profit from endorsing a drug for a disease Ms Deen’s recipes may certainly be contributing to.

Like Food Network fan Judd Dvorak said in an associated press article, “It would be like someone who goes on TV and brags about how wonderful it is to smoke two packs of cigarettes a day and then when he or she gets lung cancer becomes a paid spokesperson for nicotine patches….I feel it is in very poor taste- if she chose to become an unpaid spokesperson for the American Diabetes Association, that would be a better way for her to make a difference and help fight this horrible disease.”

More than 20 million Americans are believed to have Type-2 diabetes, the most common form of the condition in which patients’ bodies are unable to produce or use insulin efficiently.  Poor diet, being overweight, being older than 45, smoking and being inactive are all risk factors for developing the disease.

Paula Deen checks all those boxes.

On this recent Today Show Interview, she was asked whether she will make changes in how she cooks on her show, “Paula’s Best Dishe.”

Deen didn’t give a direct answer, instead encouraging viewers to “practice moderation.”

You all know I believe you can be healthy, lose and maintain weight loss and still have your splurges along the way-  I am all about the 80/20 path to Fat Loss Freedom.

But Deen’s recipes, like Twinkie Pie, Deep Fried Lasagna, Chocolate Cheese Fudge and Krispy Kreme Bread Pudding are really just recipes for disaster, or diabetes, obesity and heart disease.

I want Paula Deen at Pilates 1901!  She could really use the Pilates Fat Loss Formula!   I’d really love to see Paula Deen’s Southern Style Paleo Cookbook.

Your thoughts?   Post them on our Pilates 1901 Facebook page!

Tell Everyone You Know about our BEST GROUPON OFFER Ever!

The Pilates 1901 Pilates Passport available Monday, February 20th!

This Offer includes any 10 Pilates Mat, Ball, Cardio or Intro to Reformer (ON RAMP) workouts at Pilates 1901 for just $49!

And beginning Monday, February 27th, Pilates 1901 will be offering more than 65 classes per week for you to get into the best shape of your life!

The Pilates Passport includes:

• Pilates Mat Essentials
• Pilates Mat Challenge
• Pilates Mat Express
• Pilates Ball
• Pilates Ball Express
• Cardio Kettlebell
• Cardio Sculpt
• Cardio Fusion
• Pilates ON RAMP – Intro to Reformer Equipment Training

And Groupon clients who continue their training with us at Pilates 1901 will receive a FREE MONTH OF CLASSES when they sign up for our 2-3 day per week Mat/Cardio Membership!

This offer is available to NEW CLIENTS ONLY- but you may purchase a Groupon for a friend.

We know you love Pilates and want to share it with your friends and family.  The Pilates Passport gives them the ultimate flexibility and value to get started!

WATCH FOR THE PILATES PASSPORT ON SALE THIS MONDAY, FEB 20TH!

Why do you do Pilates?

Even if you already working out with us at Pilates 1901, it’s good to have a reminder about WHY we do Pilates.  I love it because at 52, not only can I spend less time working out, my results are much better!  My muscles look longer, my joints don’t hurt and I stand up straighter!

Pilates also helps me maintain my weight as I apply my Pilates principles to all of my Cardio workouts as well.  Less time- Higher Intensity= Better Results.   And oh yes, did I mention, Pilates also feels good!

I came across this post on the benefits of Pilates in Prevention Magazine, written by fitness guru Denise Austin, and I thought it was worth sharing.  While it might be great to look and feel your best, understanding the WHY behind our choices is always the best way to stay committed!   Enjoy and I will see you in class soon!

“Possibly one of the most exciting aspects of Pilates is that anyone can do it, and everyone can achieve amazing results. Because there’s no bouncing, jarring, or stress to your body, Pilates offers the ideal form of exercise for people who, because of joint pain or muscle weakness, shy away from exercise.

It’s also convenient. You can do Pilates anywhere, anytime. Some of the routines take less than 10 minutes, making Pilates the perfect form of exercise for anyone who finds there’s not enough time in the day for exercise. You have 10 minutes to strengthen your abs and back, don’t you? You’ll start to see and feel results in as few as 10 sessions.

Just some of the many ways you can benefit from doing Pilates regularly include:

A Healthy, Supple Spine
Pilates gives more support to your spine, creating space between each vertebra. That extra space not only makes you appear taller, it also creates more mobility, transforming your spine from a stiff rod into a supple string of pearls. This new suppleness prevents degenerative spinal problems, such as slipped disks. It also helps you move with more grace and ease.

Kinder, Gentler Conditioning
If you’re out of shape, Pilates provides a wonderful way to ease into any kind of fitness plan. Pilates puts no stress on your joints and no wear and tear on your ligaments and cartilage around your joints, especially your knee and shoulder joints. It conditions your muscles in a balanced way and increases your self-awareness by drawing your focus inward. In reality, Pilates is very rehabilitative. It’s almost like going to physical therapy sessions. In fact, unlike other forms of exercise, you can safely do Pilates every day without overstressing your muscles or joints. To see results, however, you need to do Pilates only three times a week. But you have to be consistent. That’s the key.

Improved Mental Outlook and Increased Motivation
Pilates benefits your emotional health. The smooth, steady movements quiet your mind and soothe your nervous system. As you lengthen and strengthen your muscles, you’ll improve your circulation and whisk tension away. Each workout will leave you feeling calm, balanced, and rejuvenated. Focus on letting the tension go, and you’ll be on the path to a healthier body inside and out.

Better Balance, More Coordination
In your 40s, balance starts to deteriorate as your muscles weaken and your nerve receptors lose sensitivity. Pilates reverses this aging process by stabilizing your core. Pilates works the small, deep muscles needed to keep your body steady when walking and your spine both supple and strong.

Less Pain and Stiffness
If you suffer from osteoarthritis pain, you’ll find that lengthening your body through Pilates will help soothe the soreness. Appropriate exercise is vital to managing arthritis, because it increases flexibility for stretches and reduces pain and fatigue. Stretching helps pump vital nutrients to your muscles and tendons, which help keep them healthy and minimize your risk of injury. It also stimulates the production of joint lubricants (synovial fluid) and prevents adhesions. As circulation increases, your legs, back, neck, and shoulders loosen up, relieving aches and stiffness. Pilates also leads to subtle posture improvements, which will also eliminate tension, driving away headaches, backaches, neck aches, and other aches and pains.

Faster Return to Pre-pregnancy Figure
Many women who have given birth ask me how I got my lower tummy so flat after I had my two kids. It doesn’t take that much time, but if you do a few moves on a regular basis, you will see results. Muscles have a beautiful memory. They will bounce back with just a little toning.

The Basics
Every Pilates movement—when done correctly—starts in your core (abdomen), stays in your core, and ends in your core.

A strong core:

It may not be your fault!

That’s right.  You could have something an underlying, undetected physiological issue that’s keeping you stuck.   That’s why despite your committed efforts, you may STILL not seeing the results you want!   But there’s good news.    You can change all that!   Dr. Heather Clark of Vibrant Kc specializes in restoring hormone and adrenal function for women and men to restore balance and optimal health.

Recently I had the opportunity to sit down with Dr. Clark to discuss her business, her treatment and a very special event that is coming up next week!

Dr Heather believes in everything we are doing at Pilates 1901 to improve the health and well being of our clients.  She also believes many of us may have underlying physical issues that may be preventing us from having optimal results.

That’s why she is having an SPECIAL WORKSHOP to discuss these and other topics on Tuesday night February 21st at 7pm. Don’t miss it!

Upload your printable invitation.

Click here to reserve your space!

Can lack of proper sleep can put you at risk for a number of negative consequences including packing on belly fat?

Well, don’t lose sleep about it but, apparently YES!

Check out the facts from this excellent article from WebMD

What type of sleep should you be getting and why…..

The two main types of sleep are rapid-eye-movement (REM) sleep and non-REM sleep.  During the night, sleep patterns repeat cyclically, moving sequentially through four stages of non-REM sleep, each of which is followed by REM sleep.

REM sleep, which is about 20% of total sleep, initially lasts about 10 minutes and lengthens with each subsequent cycle, lasting up to an hour in the last phase.

During REM sleep the eyes move rapidly back and forth and the body’s muscular contraction activity is minimal. Keenly remembered and very visual dreams occur during REM sleep. Heart rate and blood pressure increase, while breathing rate becomes irregular and shallow. Interestingly, REM sleep increases when people are learning a new task, and REM sleep deprivation will interfere with the learning process.

During non-REM sleep, dreams are less emotional and there are fewer visual-impression dreams than during REM sleep. Stage 1 of non-REM sleep is the transition to sleep, which lasts about 5 minutes. This often feels like going in and out of sleep. Stage 1 is also when sleepers experience sudden, jerky movements or muscle twitches, referred to as hypnic myoclonic jerks .

Stage 2 of non-REM sleep lasts about 10–25 minutes. During this “light sleep” stage, heart rate slows down, body temperature decreases and brain wave activity slows down as the body prepares for deeper sleep.

Stage 3 of non-REM sleep is often referred to as the first stage of deep sleep. It is during this stage that it is difficult to wake a sleeper, and if awakened, the person will feel disoriented for several minutes. During stage 3, brain wave activity alternates between slow- and fast-wave activity, and blood flow goes to parts of the body needing restorative function.

Stage 4 is the deepest state of sleep. Brain wave activity is mostly delta waves, which are the brain’s slowest-frequency waves (beta, alpha and theta are the other wave categories).

How much sleep do I have to miss to become sleep deprived?

Most adults average about 7–8.5 hours of sleep each day (Alhola & Polo-Kantola 2007).  These researchers also add that sleep serves as a restorative process for energy resources, tissue recovery, thermo-regulation and cognitive function. Sleep deprivation, which can be either acute or chronic, is the condition of not having enough sleep.

In acute total sleep deprivation studies, subjects are kept awake continuously, generally for 24–72 hours. In chronic partial sleep deprivation research, subjects’ sleep time is restricted over the course of several consecutive nights. Chronic partial sleep deprivation is the more common of the two and is highly associated with real-life conditions for most people.

Sleep Deprivation and Cognitive Performance

Chronic and acute sleep deprivation negatively impact thinking and learning. There is a loss of attention and alertness, which involves a series of lapses or slowed responses, leading to waking-state instability in several cognitive processes, such as working memory (the temporary retention process of holding several pieces of information together in order to solve a problem or do a task) (Alhola & Polo-Kantola 2007).

Sleep loss appears to affect some aspects of cognition more than others. For instance, creative and innovative mental processing appear to be much more negatively impaired than decision making and planning.  It has also been observed that acute sleep loss can also impair reaction time, memory assignments, visuo-motor skills and reasoning skills.  Another study found that vehicle accidents peak between 2:00 and 6:00 am, when drivers are more likely to be suffering from acute sleep deprivation (as well as other conditions such as alcohol and drug use).

Sleep Deprivation and Cardio-Metabolic Disease

Cardio-metabolic disease is a cluster of health abnormalities that include insulin resistance, hypertension, atherosclerosis and abnormal cholesterol—conditions that predispose a person to type 2 diabetes and cardiovascular disease. In reviewing the research, several studies found that people who get less than 6 hours of sleep a night have a higher association with having or getting these serious maladies.

Chronic sleep loss will activate the body’s sympathetic nervous system, which can lead to increases in blood pressure and cortisol secretion. Cortisol has been shown to stimulate appetite and activate lipoprotein lipase, the enzyme that facilitates the deposition of fat, thus leading to weight gain, particularly around the mid-section.

Alhola & Polo-Kantola add that chronic sleep loss may impair immune function as well. The immune system has many different types of cells and proteins designed to protect the body from foreign substance invaders, such as colds and the flu. However, with sleep deprivation the immune system may function improperly, making the body more vulnerable to these ailments.

Rest assured….

The importance of quality sleep should be part of our total health plan- it is an essential part of your optimal health. Good sleep can help you  solve problems, be innovative and creative, cope successfully with stress, impede the onset of weight gain and be more alert and productive during the waking day.  And oh yes, avoid that muffintop and the need for a girdle!

10 Popular Questions About Sleep

1. Will getting 1 hour less of sleep per night affect daytime functioning? Yes, it will compromise a person’s thinking and responding abilities, in addition to impacting cardiovascular health, energy balance and immune function.

2. Does the body adapt easily to different sleep schedules—for example, during travel across several time zones? No, it can take more than a week to adjust when traveling across several time zones. However, most people can easily reset their sleep pattern when experiencing a 1- to 2-hour time zone difference.

3. How long does it take to adjust when switching to a night-shift job? About 1 week.

4. What is the cause of excessive daytime sleepiness? In addition to self-imposed sleep deprivation, insomnia is a main cause of daytime sleepiness. Other causes include some sleep disorders, such as sleep-disordered breathing (apnea), restless leg syndrome and narcolepsy (a neurological disorder characterized by disabling sleepiness).

5. Can you make up for lost sleep during the week by sleeping more on the weekend? Not a good strategy, although many people take this approach. Sleeping later on weekends will affect your sleep-wake cycle and potentially make it harder for you to go to sleep on Sunday evening and to get up on Monday morning.

6. Are there differences in sleep disturbances between men and women? Yes, women of all ages report more sleeping problems than men.

7. What happens to sleep patterns as a person ages? Sleep efficiency and slow-wave sleep decrease with age (≥52 years). A person’s circadian rhythm (the body’s 24-hour cycle for biochemical and physiological processes) also alters, which may hinder sleep.

8. Will caffeine intake affect sleep? Caffeine (found in soft drinks, coffee, tea and chocolate) alters chemical reactions in the brain, causing those who consume it to feel more energetic and alert. It may delay sleep onset, reduce total sleep time and decrease the overall quality of a person’s sleep. However, such alterations depend on the time of day the caffeine is consumed, the amount consumed and an individual’s sensitivity to caffeine.

9. Do infants and teenagers need more sleep than others in each 24-hour cycle? Yes, infants need 14–18 hours of sleep per cycle, and teenage boys and girls need about 9 hours of sleep per cycle.

10. Are short naps beneficial after a night of sleep loss? Yes, a short nap (<15 minutes) in the mid-afternoon after an evening of restricted sleep will result in fewer major and minor driving accidents. This has been demonstrated in car-driving simulator studies.

Have you gotten the picture yet?  There really is no substitute for sound sleep- and enough of it.  So shut down the computer, turn off the TV, shut the curtains, curl up with a good book and drift off into lala land.  You deserve a great rest!  And a flat stomach!

In health!

Tina

You know the story.  You embark on a new fitness routine.  You’re pumped up and you’re ready to lose that body fat once and for all!

You make yourself get up an extra hour every day to walk on the treadmill, do the elliptical, or ride your bike.  You work yourself up to 45 to 50 minutes and you start to sweat.  You may feel better.  You may sleep better.  You may even notice your energy and outlook are better.   But what about your body fat?  What’s happening (or not happening) there.

Many of you know that I have been a self confessed Cardio Junkie for nearly 30 years.  As someone who came into this business during the 80′s (the era of Jane Fonda, leg warmers, thongs and dance aerobics), I fell into the trap of believing cardio was the key to my own fat loss, fitness and health.  I worked out every day, for hours a day, sometimes teaching as many as 3-4 aerobic classes per day, and guess what, I was still too fat!  (The low fat, high carbohydrate diet of the day didn’t help much either).

The point is, I was working out hours a day doing every kind of cardio you can imagine, AND I WAS STILL FAT!  I just don’t want my clients to make the same mistakes I did!  The fact is, you can get TWICE THE RESULTS in HALF THE TIME by simply changing the way you do cardio!

So what about the formula:  Eat less + increase activity=weight loss.???

Sorry folks, but it is not true.

In fact, if you follow this  myth of weight loss,  you will end up stranded somewhere, frustrated that you didn’t reach your weight loss goal.  Or, even worse, you may will circle the world of mainstream empty weight loss promises and come back to where you started, more overweight than when you began.  Let put this stubborn concept to rest once and for all.

I repeat, Eat Less + Increase Activity DOES NOT EQUAL Weight Loss.

“How is this possible,” one might ask? Cardio burns calories right? And less calories equals fat loss right? That is where many people are mistaken. Yes, consuming less calories than you burn each day will result in weight loss but not necessarily fat loss. “What is the difference,” you say? Well, here it is. If you lose weight without regard to the amount of fat you have, chances are you will look the same (i.e. love handles, flabby thighs and arms that continue to wave long after your hand has finished). You will be smaller,yes, (also known as “Skinny Fat”) , but is that really what you want?  Probably not. You want to look toned and healthy and without visible fat stores that make up a body that looks out of shape.

So now that we have established the difference between weight loss and fat loss, how can we make sure the weight we lose is fat? Besides having the proper diet, which is the key to losing fat, we look to exercise to supplement this goal. Typically, every client I have ever trained, has come to me prepared to do endless hours of cardio exercise. Most people just can’t seem to get it through their head that not only don’t they have to spend hours on the treadmill, but that they shouldn’t.

Here is why. When you get on that treadmill, bike, or elliptical trainer, your body begins to use energy. This is fantastic. Going faster makes your lungs and heart work harder to keep up with the intensity, thereby making them stronger and more efficient the more often you do this. That’s great too. Now, eventually, after all your recently ingested energy is consumed, your body will look elsewhere for energy to fuel you.

Now is the point where it gets tricky. Want your body to use fat for fuel? This means going slow-like you’re running a Marathon rather than running a sprint race. Most of you have all seen the little diagrams on most cardio equipment. Here is your fat burning zone, here is your cardio zone. These diagrams are correct. When you get into the cardio heart rate zone, your body will eventually become catabolic, which means it will start burning muscle for fuel. This is especially true if you don’t use your muscles (do resistance training, like Pilates) on a regular basis.

When you go slow and keep your heart rate in the “fat burning” zone, your heart and lungs no longer have to work as hard, so they aren’t getting stronger anymore. Furthermore, your calorie burn rate drops down to a point where you have to stay on that dang machine for two hours to burn off the calories equivalent to what you ate for breakfast!

So, based on this information, most people tend to think that going faster will kick that calorie burn up. And as long as we are going faster, lets go longer and really amp up that weight loss for faster results. The only problem is-  This is how you end up getting fat.

If you burn muscles as an energy source, you also burn up your potential to burn more calories in the future. Muscle requires more energy (FOOD!) to sustain itself, so if you are using your muscles as fuel, you are in effect lowering your metabolism. Furthermore, the better your heart and lungs function, the more effective they become at the fast paced cardio, the less calories you will burn over time doing the same amount of cardio. So now you end up having to do more cardio to equal the calories burned when you first began this exercise routine.

So where are we now? We have less muscle and burn less calories than we did when we stepped foot in the gym. Now, our weight loss progress has all but stopped, so we get discouraged, and quit going to the gym. Most will probably give up on their diet to boot.

And here is where it gets tragic. Since we’ve  lost muscle mass our metabolism is slower. Then we quit eating healthy and go back to the way we were eating before. And guess what? Any weight we may have lost comes back and then some since our calorie burning ability has diminished.  Can anyone say yo-yo diet?  Now the excuse becomes, “I tried diet and exercise, and it didn’t work for me at all!”

So now that you are completely discouraged and don’t know what to do, here is the light at the end of the tunnel.

Losing fat isn’t really that difficult if you know what to do. Keep that anti-inflammatory Paleo diet, do resistance training (Pilates) a few times a week, and if you want to boost your calorie burn, have a cardio routine that works for you instead of against you.

The answer is High Intensity Interval Training (HIIT), and it is the only type we ever prescribe for my clients at Pilates 1901. Interval cardio is short bursts of high intensity work immediately followed by brief periods of rest, for 20 to 30 minutes. No more than that!

This type of cardio has loads of benefits. Your heart and lungs get the required demand put upon them to make them stronger. You don’t stay in the high cardio range long enough to burn muscle. You exercise your heart rate recovery (HRR) which trains your body to be able to recover from intense exercise quicker. And the kicker? Multiple studies have shown this type of training is proven to keep your body burning more calories for up to 2-4 hours after your workout!

Now is the time to forget the notion that more is better when it comes to cardio. Don’t spend hours on the machines and put yourself at risk for failure in the battle against fat. Use the HIIT philosophy to maximize your time in the gym and not only start seeing results but keep seeing them.

You’re busy!  You’ve got things to do!  Why would you want to waste one minute doing something UNPRODUCTIVE?

At Pilates 1901 we have seen to it that you have many options to make the most out of your time! 

Our Cardio Kettlebells, Cardio Tramp, Cardio Sculpt and Cardio Tramp classes are all just 29 minutes long!  Combining HIIT training with resistance work, you get the optimal cardio-strength-fat-loss results possible.  As we like to say, YOU GET TWICE THE RESULTS IN HALF THE TIME!

Intrigued?  Call 913 499 7510 or click here to access our online schedule.

Okay, so many of you know how crazy I am about coconut water because it keeps me so hydrated!   And if you’ve been paying attention in the past few months, you may have noticed that  I’ve recommended *using coconut oil in your cooking rather than olive oil as part of the Paleo lifestyle.

But did you also know there is new evidence that coconut oil may also help decrease the symptoms of Dementia and Alzheimers Disease?  Now having a healthy body is fine and good, but without a healthy mind to go with it, it really doesn’t matter how healthy you are physically.

One of our Pilates Fat Loss Formula participants, Treasa H.  sent this link to me via our Facebook page.  I wanted to share it with you just in case you had not made the switch to coconut oil in your own diet.

Coconut Oil is not hard to find.  You can get it at Trader Joes, Whole Foods or even HyVee.  In fact, I even found a spray version like PAM but it’s coconut oil!  If you watched the video above, you know it’s not just my wishful thinking – this is a no brainer- GET SOME TODAY!

Have your own stories to share on this topic?  Join us on Facebook or simply post your comment below!

*Using extra virgin olive oil in salad dressings is great, but when used in cooking at higher temperatures, olive oil oxidizes and becomes inflammatory= free radicals= not good.  The whole goal of eating Paleo is to reduce inflammation in our diets and in our bodies to increase our health and slow down the aging process.

This is the amazing story of Jeremy Collum.  Jeremy is a client of ours at our downtown location, CrossFit on 18th.  I got to know Jeremy when I was learning more about the Paleo lifestyle from Stephanie Provance, who is one of our trainers downtown.    Popular in the CrossFit community, the Paleo lifestyle was not only helping people lose weight and get lean, it was dramatically improving their athletic performance as well.   I wanted to see what why and so, last August, I embarked on my own Paleo lifestyle, and 9 lbs and 13 inches later, I’ve never looked back.  It’s not just about the fat loss- it’s about how good you feel eating this way.

I met Jeremy at one of our CrossFit Friday Night Workout of the Day.  (I was watching, by the way- not participating).  I’d seen Jeremy before in the gym but had not had the chance to meet him one to one.  I’d been impressed by his passion for the workouts and for his positive spirit.   Jeremy wasn’t your typical CrossFitter- when he started doing CrossFit with us he tipped the scale at around 325 lbs.   A year later, Jeremy now weighs 246 lbs.  How did he lose nearly 80 lbs?   Jeremy adopted a Paleo diet template.

When I sat down last week to talk to Jeremy, he told me that while he started working out with us in January of 2010, he didn’t really start to drop weight rapidly and consistently until he incorporated a Paleo template to his diet in July of 2010.   That’s when he really started getting results, dropping from306 bs at the time to 258 in just 12 weeks.

To get started, he joined the city wide Cerner Fitness Challenge with some people from his work at the Kansas City Transportation Group.   In the first week after switching to a Paleo template, Jeremy lost 12 pounds!  And then he lost another 10 pounds the second week!  After that, he says he’s lost a steady 2.5-3.5 pounds per week.   “While the scale may slow down from time to time, the inches just keep peeling off, so I know I’m still losing body fat and keeping the muscle which is what I care about,” Jeremy told me.    He knows the scale alone can be deceiving as it doesn’t always reflect what’s going on with your body composition.   The proof is how much your body changes through inches lost.  Jeremy knows- he’s already given away about 3 trash bags full of too big clothing!

JUST CHECK OUT JEREMY’S AWESOME RESULTS!

Jeremy also said that since he’s begun this program he’s had the following benefits:

• he sleeps better and more soundly
• his blood pressure is better
• he has better mental clarity and memory
• improved athletic performance and recovery times

When I asked Jeremy what advice he might have for others who want to change their lives through exercise and adopting a Paleo lifestyle, he offered the following tips:

1. “When you start eating this way, don’t think of what you ‘can’t’ have but what you ‘can’ have.  Focus on what you can eat,  then stock up on it and get creative about your meals.  It doesn’t take long to develop a preference for the ‘can’ list and a distaste for those foods you have left behind.”

2. “Set a specific time goal.  When I started, I did a 90 day challenge.  That means I gave up eating anything that wasn’t wholesome – no crap for 90 days.  I had a specific release date to be finished too- that following week I would allow myself anything I wanted to eat and to skip workouts if I wanted.  Knowing I had a specific time date helped me stay on track.”

3. “Set smaller goals and track everything.  It’s important to have big goals, but all the smaller goals along the way need to be celebrated too.  I tracked everything so I could see the smaller successes adding up.”

4. “Go public.   Tell your family and friends what you are doing and why.  Ask for their help and support.  Cultivate those positive people and relationships that help you move forward to your goals.  Your gym community is a rich source of support.”

5. “Help others.  One of the best things about CrossFit on 18th is that EVERYONE, not just the staff,  is helpful to each other.  When I first signed up for the trial membership, I was a bit nervous like anyone new coming into that situation.  But the very first day,  Brian came up to me and said, ‘just do about half of what you think you can do today,’ which was so helpful because it allowed me to relax and have fun.   Everyone is there to see that everyone else is going to give their best- no one’s going to let anyone else quit.  I think that’s part of what makes this community so special.”

 

 

 

Jeremy with CrossFit compatriots Matt Scanlon,
Mitch Stout, Stephanie Provan ce, and Miriam Feingold
at a recent CrossFit Charity Throwdown.

Jeremy wanted me to include his contact information should anyone need some extra help getting started on their own Paleo template.  If you would like to talk to Jeremy, please email me, tina@pilates1901.com and I will be happy to put you in touch with him.

Thank you Jeremy for sharing your amazing success!  You are an inspiration to all of us!

I am so excited to introduce you to my friend Brandon O’Dell.  I met him at a recent event at our neighboring business, American Beauty.  He was there to promote his business, “Friend that Cooks, a personal chef service available exclusively in the Kansas City and Wichita, KS metropolitan areas.”

That means Brandon will send a personal chef to your home on a weekly or monthly basis,(or for individual occasions) to  prepare heat-and-eat gourmet or traditional meals for you and your family.  They will use your food and your kitchen, making what you request, all for a flat hourly rate. There’s no easier way to get a quick dinner that is healthy, delicious and made exactly how you like it.

That means, if you are doing a 10 DAY PALEO JUMPSTART, you just give Brandon the menu, shopping list and voila!  you have 10 days of prepared meals stocked in your pantry and fridge – ALL READY TO GO!

And now YOU CAN SAVE 50% OFF your first weekly prep service! One of their talented personal chefs will come to your home, shop, cook, clean up and stock your fridge with fresh, incredible meals to last your family a whole week.  The average price for a family of four is around $140-$175 per week.

You can pick up your 50% off coupon at Pilates 1901 this week and come meet Brandon this Saturday, January 28 at 1pm! He’ll be around  to answer your questions right before our Four F’s of Fat Loss Workshop with Jill Tupper!

Check out some of Friend that Cooks delicious preparations!

Click here to upload your printable FRIEND THAT COOKS brochure! 
And come to Pilates 1901 on this Saturday at 1pm to meet Chef Brandon O’dell.

That’s right, losing 20 lbs of body fat in just 12 weeks is not only possible but common with the Pilates Fat Loss Formula program! Ann is just one of many women who lost 20 or more pounds and as many inches in our last session of PFF! This program is Kansas City’s best Pilates based fat loss program!  That’s because we GET YOU RESULTS! This session is the best and most comprehensive program we’ve ever offered!   We’ve added MORE WORKSHOPS, MORE VARIETY, MORE NUTRITON, MORE TOOLS, MORE STRUCTURE and nearly 60 CLASSES PER WEEK to get YOU into the BEST SHAPE of your adult life! And it’s NOT TOO LATE to Get Started!   Check out our 15 Part Workshop Schedule, and join us for our 10 DAY PALEO FAT LOSS CHALLENGE which we detail this Tuesday night at 7pm. The Pilates Fat Loss Formula gives you everything you need to reach your fat loss goals. * 15 part PFF Workshop series…………………………….$525 value * PFF Manual and Motivational Food Journal……….$ 69 value * PFF Real Life Paleo Cookbook…………………………$ 48 value * PFF 10 Day Paleo Jumpstart Program……………….$ 39 value * PFF Online access to all workshops and video tutorials…………………………………$149 value * PRIVATE PFF FACEBOOK COMMUNITY & SUPPORT…………………………………….$PRICELESS ____________________________________________________________________________________ This $830 VALUE is yours for just $297! Plus, you’ll receive our BEST pricing on mat/cardio and equipment training memberships to maximize your time and results working out 3 days per week at the studio.  The time is NOW!   Click the button below to GET STARTED! You say you can’t commit to doing the full in-studio program? You can still work the Paleo Program, Educational Workhops and Pilates Workouts at home with your personal online access to our all inclusive PILATESFATLOSSFORMULA.COM. The entire online program is yours for just $149! Manual, 10 Day Jumpstart, Paleo Cookbook, Workshops and all Workouts!  Click below! Still have questions? What have YOU got to lose? Call Lisa at 913 499 7510 or email me at tina@pilates1901.com

We all know someone who has breast cancer – For women in the U.S., breast cancer death rates are higher than those for any other cancer, besides lung cancer.  Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women. Just under 30% of cancers in women are breast cancers.

Although a woman’s risk is doubled if their Mother or sister have had breast cancer,  about 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.

That leaves most of us wondering what actions we can take to reduce our risk for breast cancer.  Can regular exercise help? Does sleep play a role?  And what should we be eating (or not eating) to avoid getting cancer.    I found the following post on one of my favorite websites nutritiondiva.com I visit Monica Reinagle’s informational site often and suggest you check it out too.  This is what she had to say on the topic of Diet and Breast Cancer.

“Although diet plays a role in the development and progression of breast cancer, it’s a fairly secondary one. Still, it’s the factor that we have the most control over.  Even though no diet or food can prevent breast cancer, if certain habits can reduce our risk, why wouldn’t we adopt them?  Let’s just make sure that we’re basing our decisions on sound science.

Does Dairy Cause Breast Cancer?
There’s a popular book called The China Study by T. Colin Campbell, which argues that consuming dairy products increases your risk of breast cancer.  Although Campbell’s book has convinced many readers that dairy causes cancer, there are significant criticisms of his methodology, statistical analysis, and conclusions.

Over the last ten years, dozens of studies—several of them involving thousands of subjects—have investigated the possible relationship between dairy consumption and breast cancer.  Researchers have failed to turn up any link between dairy and breast cancer risk.  (In a few of the studies, dairy consumption was actually linked to a slight reduction of risk.)  As I’ve said many times before, dairy is not essential to a healthy diet and I support anyone who chooses not to consume dairy products. However, if you want to include dairy in your diet, I think you can do so without any concern about it increasing your risk of cancer.

Does Soy Promote or Prevent Cancer?
Eating soy appears to have no adverse effect on breast cancer survivors—and may slightly reduce the risk of recurrence.  There’s also a fair amount of controversy about soy for breast cancer survivors. As I explained in my previous articles on soy, it contains compounds that are shaped very similarly to the human hormone estrogen. In fact, they’re close enough that they can actually fit into estrogen receptors in human cells.

Soy consumption appears to reduce the risk of breast cancer in the general population, but researchers worried that the estrogen-like compounds in soy could promote the growth of estrogen-sensitive cancer cells in people who already had cancer.  Several recent studies have put this concern to rest. Eating soy appears to have no adverse effect on breast cancer survivors—and may even slightly reduce the risk of recurrence.

Given this latest evidence, my advice on soy for breast cancer survivors is the same as for everyone else:  Enjoy soy foods in moderation (no more than 2-3 servings per day) and choose soy products that are minimally processed, such as edamame, tofu, miso, tempeh, and unsweetened soy milk.

Does Sugar Feed Cancer Cells?

Another common myth about cancer and nutrition is that cancer cells “feed on sugar.”  This is simply not true.  All cells use glucose (or sugar) for fuel. But sugar does not make cancer cells grow faster—and a lack of sugar does not stop them from growing. Studies have not found a consistent link between a high glycemic diet and breast cancer. That said, there are a lot of other good reasons to limit the amount of sugar in your diet, whether or not you have cancer.  What’s most important is to avoid chronically high blood sugar.

The 3 Most Important Things You Can Do to Reduce Your Risk of Breast Cancer
If you or a loved one has had a brush with cancer, it may give you some extra motivation to clean up your diet, avoid foods you know are bad for you, and eat more healthfully. You’ll find plenty of ideas on how to make your diet healthier in the Nutrition Diva archives. But if you’re trying to reduce your risk of breast cancer, be sure you’re not overlooking the things that will have the biggest impact:

* Lose Weight (If You Need To)
Being overweight is one of the strongest and most consistent risk factors for breast cancer—particularly in women who have gone through menopause.  Obesity increases circulating estrogen levels, which contribute to cancer risk.   Check out my tips on how to take off extra weight and how to find a diet that will work for you.

* Exercise Regularly
Even if you can maintain a healthy weight without exercising, regular exercise further reduces your risk of breast cancer by lowering the levels of circulating estrogen in your body.  Among cancer survivors, regular exercise has been shown to cut mortality risk in half.  I’m not talking about ironman competitions or 100-mile bike rides.  You can substantially reduce your risk of breast cancer by taking a brisk 30-minute walk every day.

* Drink Moderately or Not at All
Although it’s not completely clear how or why alcohol increases cancer risk, the evidence of a link between drinking and breast cancer is quite convincing.  Even one drink a day is linked to a slight increase in risk. Higher consumptions levels bump your risk up dramatically.  If you regularly consume alcohol and you’re at all concerned about breast cancer, this is one habit you may want to give serious thought to.

I wish I had a magic bullet—a special diet, a superfood, a cancer-killing recipe—that would ensure that none of us would ever have to worry about breast cancer (or any cancer) again. Short of that, let’s do the best we can to take good care of ourselves and take some comfort in the fact that, while there are no guarantees, the same habits that lower our cancer risks also reduce the risk of lots of other diseases and help us enjoy life to the fullest.”

I couldn’t agree with the Nutrition Diva more! Helping people take good care of themselves and live life to the fullest is what we’re all about at Pilates 1901!

Come and find out what actions you can take to live your healthiest life, join us this Saturday from 1-2pm for our FREE METABOLISM 101 WORKSHOP-  Why we are FAT and how NOT to be!

Reservations are suggested, but not required.   email tina@pilates1901.com for more information or call Lisa at 913 499 7510 today!

At Pilates 1901, we don’t just change bodies.  We change lives!

ARE YOU SICK AND TIRED OF STARVING YOURSELF, BEATING YOURSELF UP IN THE GYM AND GETTING LITTLE TO NO RESULTS? It’s not your fault! Chances are, like so many others, you are unwittingly sabotaging your results by following misguided or wrong advice! At Pilates 1901, we’re here to help you see that your fat loss and fitness goals can be realized quickly and easily FOREVER – by making a few simple changes in your day. We guarantee you can lose all the weight you want, banish defeating cravings, and feel younger, more supple and energetic in years! ISN’T IT FINALLY TIME TO GET OUT OF THOSE FAT JEANS? Come learn how at our FREE METABOLISM 101 WORKSHOP Saturday, Jan 21st  1-2 pm These folks did it in 12 short weeks! So can you!                               THE WORKSHOP IS FREE But reservations are appreciated. CALL 913 499 7510 or email tina@pilates1901.com for additional information!

You may know from working with us on the Pilates Fat Loss Formula.  In addition to her awesome mind body additions to our PFF program, Jill is offering some of her own workshops at 1901! Imagine being in Your Best Mind-Body Shape of your Life & LOVING IT! Join us for our New Year…New YOU!   Begin by imagining The New YOU in living color.  Identify what is holding you back and gets in the way of your forward movement creating the momentum you need to live the change.  You will be challenged to the set goals you want to achieve while shifting the way you think which will change the way you act.  You will be challenged to stay with it and stay focused as you create your personal wellness lifestyle plan.   Time: 1:00 PM – 4:00 PM Location:  Pilates 1901 | 1901 West 43rd Avenue | Kansas City, KS 66103   THE WORKSHOP COSTS $147   Purchase now and receive a significant savings by adding our: 1.   New Year…New YOU! Setting Yourself Up for Success : TELESERIES...Thursdays from 2:00-3:00 Central Time- January 19, 26, February 2 & 19, 2012. Don’t worry if you can’t make it for all of them you can download them to listen to at your convenience. 2.  4 (1 on 1) COACHING SESSIONS with Jill &  get our Setting Yourself Up for Success TELESERIES as our gift to you.   Don’t delay!  Sign up today and GET READY FOR A NEW YEAR AND A NEW YOU! More info?  Email Jill@jilltupper.com

ARE YOU SICK AND TIRED OF STARVING YOURSELF, BEATING YOURSELF UP IN THE GYM AND GETTING LITTLE TO NO RESULTS?

It’s not your fault! Chances are, like so many others,
you are unwittingly sabotaging your results by following misguided or wrong advice!

At Pilates 1901, we’re here to help you see that your fat loss and fitness goals can be realized quickly and easily FOREVER – by making a few simple changes in your day. We guarantee you can lose all the weight you want, banish defeating cravings, and feel younger, more supple and energetic in years!

ISN’T IT FINALLY TIME TO GET OUT
OF THOSE FAT JEANS?

Come learn how at our FREE METABOLISM 101 WORKSHOP

Saturday, January 21st, 2012 from 1-2:00pm

We’ve been helping hundreds of folks just like you transform their bodies for years!

These folks did it in 12 short weeks! So can you!

THE WORKSHOP IS FREE BUT WE’D APPRECIATE YOUR RESERVING YOUR SPOT. CALL 913 499 7510 TODAY!

or email tina@pilates1901.com for additional information!

As promised, here is information on our neighboring business and preferred vendor, American Beauty.  Rebecca and her team offer everything you need to look and feel your best in 2012! American Beauty is a Pilates 1901 Preferred Vendor and supported our Pilates Fat Loss Winners at our recent Celebration Party. We love American Beauty and know you will too!  Check them people! You will be glad you did!

ARE YOU READY TO THROW AWAY THOSE FAT PANTS AND GET INTO YOUR SKINNY JEANS?

You can because we’re going to show you how!

Join Jill and her friend, Tina Sprinkle for a 12 week program that is guaranteed to change your life!  The Pilates Fat Loss Formula has worked to give women just like you awesome results- results they had all but given up hope of achieving!

YOU CAN DO IT TOO!

Check out this video of Jill and Tina.  Together they are working to help their clients look and feel their absolute best in 2012!

Come on people! It’s a NEW YEAR. Why not reinvent yourself with the NEW BODY you deserve!

Find out more at the Metabolism 101 Workshop on Saturday, January 21st at 1pm! The workshop is FREE so bring a friend and come! Find out what you may be doing to unwittingly sabotage your best fitness efforts! It’s not your fault and we can help!

Or you can sign up for the Pilates Fat Loss Formula TODAY! Because you know Jill, you can save $50 off the regular Pilates Fat Loss Formula Fees!   Now you’ll get the entire 15 workshop series including Jill’s Four F to Fat Loss Freedom workshops,  the 10 day jumpstart program, 4 body composition assessments and progress updates,  PFF motivational food journal, and real life paleo cookbook all for just $247!  (this $830 value normally sells for $297)

Questions? Click here to upload everything you need to know about Kansas City’s Best Pilates Fat Loss program!  Or you can email tina@pilates1901.com

AREN’T YOU HIP TO YOUR OWN EXCUSES BY NOW?

Try doing these FIVE Fabulous things instead to get the body you deserve this year!

#1. HOLLA!

Don’t just THINK your goals, SAY THEM LOUD and SAY THEM PROUD! Declaring your intentions publicly is the ONLY WAY to GET REAL about OWNING YOUR DECISION. If you can’t say it outloud to your friends and your family, you won’t get past the first hurdle.

#2. GET JIGGY WITH IT!

This means you got to MOVE to make the changes you want for a sleek, hard body. We’re not saying you have to punish your body- quite the contrary! BUT YOU’VE GOT TO BURN to TURN your body into a FAT TORCHING MACHINE. The Good News? It’s not HOW LONG but HOW EFFECTIVE your workouts are that matter. “LESS” can really yeild ‘MORE” Killer results!

#3. WORD

Our most successful clients are the ones who take the time to WRITE DOWN what they are EATING AND DRINKING every day! This simple exercise in accountability makes ALL THE DIFFERENCE in ATTITUDE and ACTION. By being MINDFUL of what is going into your body, you are GAINING POWER over all the little daily decisions that add up to HUGE RESULTS! Repeat after me: Keeping a food journal is NOT OPTIONAL!

#4. CHILL

A THIN body is a BODY IN BALANCE. You can’t expect to lose weight if your hormones are raging from stress, low blood sugar and lack of sleep. Self care requires a moment between stimulus and response. You MUST have that moment to MAKE GOOD CHOICES. So the next time you think you don’t have time to cook, drive past the drive thru and into the grocery salad bar instead. The next time you think you have to stay up late to get it ALL DONE, remember that your lack of sleep undermines your resistance and ability to burn fat. Remember the next time you think you’ll save a few extra calories by SKIPPING BREAKFAST, you’re really just sabotaging yourself and setting yourself up for irresistible cravings later in the day. Best advice? BREATHE. AND EAT.

#5. HOMEY’S

There’s nothing like community and shared experience to help you reach your goals. That’s why you must declare your intentions publicly and then enlist the support of your friends and loved ones. Expanding that “family” to include your friends at work or your workout facility is not only a nice idea, but an essential one. Any goal worth achieving is worth investing in and that means GOING BEYOND the statement into ACTION. There is strength in community. There is power in accountability. Enlist that help wherever you can find it and expect GREAT RETURNS. At Pilates1901 we know it works. We do it every day!

FIVE GREAT WAYS TO GET INVOLVED AT PILATES1901 IN 2012!

1. NEW TO THE STUDIO? Get into the groove with our PILATES ON RAMP Group Intro to Reformer Training workouts- priced right and a pure delight.  8 Pilates equipment classes -just $199!

2. BACK THAT THING UP! Back into Classes that is!  You have nearly 50 classes per week (and that schedule will be expanding very soon) – of Kansas City’s best pilates based mat, ball, cardio, fusion, kettlebell and equipment classes!    MORE CLASSES -MORE VARIETY- MORE RESULTS FOR YOU! than ever before!

3. MIX IT UP!  Our combo mat/cardio and equipment class membership rocks!  Get into the groove 3 days a week at a very nice price!  We want you to rock your body this year so make the commitment and sign up today!

#4. FIND THE FORMULA! KC’s Best Pilates Fat Loss program is about to kick off another season at Pilates 1901! There simply is NO PROGRAM MORE EFFECTIVE FOR MELTING FAT AND INCHES OFF YOUR BODY! Our clients are our proof!

Don’t miss our FREE METABOLISM 101 WORKSHOP on Sat Jan 21st! Come and find out what YOU have to LOSE!

#5 . GET IN UNDER THE WIRE! From now until January 7th, you can save $50 on our next session of Pilates Fat Loss Formula!  Click here for more information!

Questions?  Call Tina or Lisa at 913 499 7510!

Okay, so maybe like me, you over indulged a bit during the holidays.  It’s human.  The problem is, it can also be unhealthy and downright unsexy too!

That’s why, I am suggesting a little SHOCK THERAPY to get the new year in gear…. this is something I usually DO NOT recommend, but in the effort to GET REAL to  GET MOVING, I am suggesting you GET ON THE SCALE.

That’s right.  WEIGH YOURSELF!

Better yet.   Let us weigh and measure you at Pilates 1901 to find out your current body composition (exactly how much of you is fat and how much is not) and set you up with a REAL LIFE nutrition and exercise program GUARANTEED to get you RESULTS!

Our Pilates Fat Loss Formula has worked to give women just like you and me awesome results- results they had all but given up hope of achieving!  YOU CAN DO IT TOO!

Check out my video with Jill Tupper, my friend and AWESOME LIFE COACH, who is joining our PFF program this session!

Come on people! It’s a NEW YEAR. Why not reinvent yourself with the NEW BODY you deserve!

Come to our Metabolism 101 Workshop on Saturday, January 21st at 1pm!  Bring a friend -it’s FREE!  Find out what you may be doing to sabotage your best fitness efforts!  It’s not your fault and we can help!

Questions? Click here to upload everything you need to know about Kansas City’s Best Pilates Fat Loss program!

How can you NOT love Bijin Spa?

I had the chance to visit with my friend, and Bijin co-owner, MJ Van de Castle not long ago at the spa in Prairie Village.  It’s always a good idea to go to Bijin, but especially NOW!  For the Holidays!  In addition to helping you be RAVISHING, they have lots of great, fun gifts for your lucky friends!

Check this out!

So run your little hiney down to Prairie Village and get pampered at Bijin!  I will warn you!  It’s addictive!

Our special thanks to Bijin Spa and all of our other Pilates Fat Loss Formula Preferred vendors for their generous support of our clients and contest winners. You can help us celebrate their success this Saturday,  December 17th at our Pilates 1901 Holiday Open House from 1-3pm!

Everyone is welcome!  Ho Ho Ho!

It’s called Success Baby!

On September 24th, we kicked off our most recent Pilates Fat Loss Formula program.  We had our biggest group ever – a combination of current clients and several brand new faces! All embarking on their personal journey to a leaner, stronger healthier body!

Twelve weeks later we’ve been SEEING A LOT LESS of these peeps around the studio because there is A LOT LESS of them to see!  We’ve seen successful results in the past, but these guys simply blew us away!

And everyone we’ve talked to has said the same thing:  “It’s never been easier or more fun losing weight and getting in shape.”

Check out some of their AMAZING RESULTS!

THE PROOF IS IN THE PALEO PUDDING!
They did it!  So can you!  Come find out more about the Pilates Fat Loss Formula at our Holiday Open House this Saturday from 1-3pm!

THANK YOU TO ALL OUR FABULOUS PREFERRED VENDORS!