Self Care is not Selfish

Where do YOU fall on the list of your top 10 priorities? When was the last time you stopped to think about that?

If you’re thinking, “Oof, that’s a heavy one.” You are not alone, sister. 

I remember preparing for my last weekend of yoga teacher training two years ago. Through the training, I had overcome so much fear. Fear of being seen and heard, fear of saying the wrong thing, and fear of not having it all together. I was staying in an AirBnB in Nashville and got into town a little early the night before to treat myself by going to Whole Foods and Lululemon. A wild Friday night, to say the least! Whole Foods is my happy place, which is arguably a dangerous thing when you’re a girl on a budget.

Anywho! I had to return a jacket to Lulu that was damaged. I had the choice to have this jacket repaired or receive a store credit. I chose the store credit and started to browse. As I was walking around, I spotted a pair of Hot Pink Align leggings. Hot pink is not a color you can easily find in my closet, so it was a bit risky in my book. I remember thinking, they’re bright and bold. At that moment I knew I needed them. Those were the exact qualities I wanted to carry with me through my last weekend of training. I’m not sure if you’ve ever owned a pair of Aligns, but they lift in all the right areas and I don’t want to speak for you, but they kind of make me want to take on the world.

To this day, I still grab those leggings when I need to carry a little extra courage and spunk with me.

Have you heard the saying, “look good, feel good?” It holds true. Do you have that sporty cute outfit that brings out an extra boost of confidence when you need it most or when you’re ready to crush your workout? If not, maybe it’s time to invest in one, to invest in yourself. 

I was listening to a podcast that featured Oprah today and she insists on making yourself your number one priority. She says, “Not in a selfish way, but with self awareness, enough awareness that allows you to, “honor the vessel, the vehicle that is your body, that is your way on earth. There’s nothing more important.” Doing the things that make your cup full gives you the opportunity to make your cup overflow so much that it flows into other people. You can only do that at your best, when you’re coming from a place of wholeness.

Maybe this means a spontaneous purchase of an outfit that you know will make you feel good or going to sleep an hour earlier, or taking an exercise class that might push you outside of your comfort zone. Do it. Buy the hot pink leggings. I promise you won’t regret it.

In Strength and ALL of the Confidence, 

Harley

5 Vegetables in Season that Help Boost Immunity

When you choose your fruits and vegetables, do you shop for what’s in season? If you shop at the grocery store, there’s a much wider variety, but that doesn’t necessarily mean it’s in season. One way to know what’s in season? Buy local! We are all about the benefits of buying local and meal planning around what is in season! Not only are there so many perks for your health, it keeps you from cooking the same meals over and over throughout the year! Today, we’re talking about five vegetables in season that help boost immunity!

Apples

Have you ever heard, “An apple a day keeps the doctor away?” Well, it’s true! They contain a flavonol called quercetin, which is a subcategory of Flavonoids, known for their antioxidants, which have been shown to significantly reduce inflammation while boosting the immune system.

Where can it fall in your day? Have some apple slices with cinnamon sprinkled on them for breakfast, eat it as a snack with a tbsp of peanut butter, or have it with your lunch!

Bell Peppers

No matter what color, they are high in Vitamin C. We’ve heard over and over again to consume vitamin C to keep us healthy and peppers are such a great way to get our immune boosting nutrients! They add flavor to anything you cook them with. Yellow and red peppers typically have more nutrient content than green, so try them out and add extra color to your meals! 

Berries

Broad category, I know.. Right now, there are most likely blackberries and blueberries at your local market. Grab them and grab them fast! Did you know that berries are the second category, herbs being the first, packed with the highest antioxidant content? These antioxidants help support our natural killer cells, a type of white blood cell, that fight against viruses. 

Carrots

The vitamin A in carrots not only boosts immunity, but it also supports the health of the skin and linings of the mouth, the GI tract, and the lungs. You can use the greens on the carrots for your salads or add them to your smoothies to get the most out of this vegetable!

Sweet Potatoes

This starchy root vegetable is a pretty well rounded source when it comes to vitamins, minerals, and fiber. This is beneficial because sweet potatoes not only can aid in boosting your immune system, but their fiber content helps keep your digestive system healthy as well. Dr. Josh Axe says, “Your immune system is most greatly affected by your digestive system.” So, eat your sweet potatoes however you’d like and know that they are not only fueling you with energy, but they are keeping your internal systems in check! 

Now, more than ever, nutrition is so important. We hope this article is a catalyst to get creative with your grocery shopping and your meal planning and to educate yourselves on what you’re putting into your body and where it’s coming from.  Try any or all of the five vegetables in season that boost immunity.

Extra Notes:

• If you want to know more about the seasons that certain vegetables grow in, click here.
• If you want to know more benefits of eating seasonal produce, you can find our blog post on 3 Reasons to Eat Seasonally, here. 
• If you want to know more about fueling your body and boosting your immunity, check out our nutrition plan, packed full of recipes and more information about leading a healthy and happy lifestyle!

Sources: 

https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/flavonoids

https://www.healthline.com/nutrition/foods/bell-peppers

https://nutritionfacts.org/topics/berries/

In Strength and Confidence,

Harley

5 Ways To Add More Nutrients To Your Diet

What if I told you that food choices don’t have to be hard? Well, they don’t! We’re letting you in on a few of our tricks to stay happy and healthy. It’s no joke that sometimes what we’re putting into our bodies can be a bit overwhelming. We are here to tell you that with a stop to the vegetable section of the grocery store and a few extra chops and sprinkles, it’s actually not as hard as we think it is to get the vitamins and minerals that our bodies need. Here’s how: 

Add Seeds and Nuts 

• Chia seeds go well in smoothies or even just into your water bottle 
• sunflower seeds, pumpkins seeds, flax seeds, and sesame seeds are perfect to add to salads, avocado toast, yogurts, oatmeal

Think GBOMB’s

We can all appreciate a good acronym, right? This one is from Joel Fuhrman 

• Greens: You can never go wrong with greens. They are the most nutrient-dense food of all: Kale, spinach, cabbage, broccoli. I like to shoot for having something green on my plate at every meal! 
• Beans: They are a great source of plant-based protein. They are high in fiber and good for the heart.
• Onions: Many people have a love/hate relationship with onions. But, you’re in luck! It doesn’t have to be just onions that hand over all of the benefits. Garlic, chives, shallots, and scallions are all members of the onion family. Next time you make sweet potato fries, try mincing some garlic and adding a tablespoon of olive oil. 
• Mushrooms: They help with iron absorption, they’re good immune boosters and they’re the best when they’re sauteed with onions and peppers! Mix in some quinoa and you’re set! 
• Berries: Strawberries, blueberries, and blackberries are all rich in antioxidants, offering benefits for the heart and immune system.
• Seeds: As we mentioned above, seeds are super convenient to mix in with dishes you’re already making! They are a good added source of protein and healthy fats. 

Incorporate Fresh Herbs

• Basil: Adding Fresh Basil to your salads just might change your life forever! You can also make your own pesto to add to your pasta. Fun fact: basil is known to reduce anxiety and stress! If you’re like me and struggle to drink as much water as you should in a day, put a basil leaf in your water bottle with a few slices of a strawberry!
• Oregano: Similar to basil, you can add this to salads for a little extra taste. It is delicious on any Italian style food and great for poultry and vegetables! Try it on your summer or spaghetti squash! 
• Thyme: I think I use thyme for almost everything! It’s delicious on potatoes and vegetables. If you’re a chicken person, lemon juice and thyme is a dynamic duo whether you put it in the oven, on the grill, or in an instant pot!
• Cilantro: A perfect addition to tacos, or mixed up in your guacamole!

Superfood Powders

• If you’re often on the go, these might be great for you! Here at the Pilates Barre Studio, we love the brand Your SuperFoods. Their powders are certified organic, non- GMO, plant based, superfoods! They can be added to smoothies, salads, protein balls, oatmeal, you name it! You can find them here: https://yoursuper.com/collections/your-superfoods

Find Easy Swaps

• If you are all about the fry life, try swapping regular potato fries for sweet potato fries. 
• Big pasta buff? Keep your pasta noodles, but invite some zucchini or sweet potato noodles to the party too! You can also add in mushrooms, peppers, or tomatoes if you’re feeling it! 
• If you feel like you can’t have your coffee without creamer, try out the almond milk based creamer instead of half-n-half.
• Are you constantly making dinner on the go and need frozen or canned vegetables? Buy organic and be sure that there is no sodium added! 

Try some additions, find what you like, make eating nutritious food simple! Let us know your favorite!

In Strength and Confidence,

Harley

The Pilates Barre Studio

Mother’s Day is right around the corner and while we always want to love on those mommas, now is an especially important time to show them some LOVE! Our momma’s have been homeschooling, working full time, and managing the crazy, captive monsters lately, so let’s celebrate them this weekend! Mother’s Day always brings the best, so we have complied a list of our Top 5 Mother’s Day Gift Ideas!

Here are our top 5 Mother’s Day Ideas from local businesses!!

1.  Erin Dorsey Photography – We all know us moms can be sentimental sometimes, but there is no better way to add to your mom’s memories than with a photoshoot! Erin has been our family photographer for 2 years now and she never disappoints! If you are looking for someone to catch the true love and reflection of your family, she’s your girl!
2. Trends’ter Boutique – This little gem of a shop is in our old studio space and we can’t love the style more! They are a my go to for a cute little outfit for the kids, but they also have mommy and me matching shirts! What a great way to celebrate mom!
3. Petaled Pail – If you are looking for the traditional gift of flowers in a unique way, Petaled Pail is your florist.  I used to tell me husband, don’t worry about flowers – I don’t want any! But, the truth was, I just hadn’t found a florist that could put together such unique and beautiful designs! They always have great partnerships with other local businesses and you can find them at the Goshen and Maryville Markets! They are local AND organic AND THE FLOWERS LAST!
4. Seams for the Soul Boutique – A newer addition to the community, this shop has already made an impact! Not only do they offer cute clothes for great prices, They ALWAYS have the perfect little gift set! For Mother’s Day, that have beautiful custom baskets they can out together for you! It is a one stop shop for celebrating your mom!
5. The Pilates Barre Studio – Of course we think our Gift Card deal is a great deal! We have gift cards for 10% FREE! You can get $110 for $100 or $220 for $200! BUT! It isn’t just about the deal.  Although we are still currently closed, we will be opening soon and when we do, it is about giving mom some time for herself! Pilates is a great way to feel better not just physically, but mentally and emotionally too!

We hope you love all the options for Mom this Mother’s Day! Don’t forget to shop local and support small businesses! If you purchase from one of these places, a great way to help the business is by snapping a picture and sharing on social media! Let us know what you buy!

Thank you to all the moms out there working hard and doing it ALL! We appreciate you!

In Strength and Confidence,

Stephanie

The age old question…What’s for Dinner?

This one is for all of you busy bees out there! We know first hand how quickly the day goes by and before you know it, it’s dinner time and you have no idea what kind of meal is going on the table. Don’t worry, we’re here to help! 

Keep it simple. 

Dinner is the meal that I actually plan for. I typically wing it with breakfast and lunch. Make breakfast short and sweet: A smoothie, a piece of fruit, maybe prepare some overnight oats, etc. Keep a rotation of your go-to’s for your lunch. I’m one of those people who gets kind of bored with food pretty easily, so I switch up my salads and quinoa bowls with lots of different herbs and spices. 

Take it one week at a time.

Not every week is going to look exactly the same. Take a look at your planner, google calendar, whatever you use to keep your life together. Get an idea of when you’re able to go to the grocery store. If you know that Sundays are always hectic for you, choose another day. Every week doesn’t have to look the same.   

Make a menu.

Even if you make a menu for 4 days out of the week, you’re still ahead. Baby steps, my friends. Menus are ideal because after you jot down a few days worth of meals, you can go ahead and make your grocery list. 

Seek out alternative options if preparing dinner seems impossible.

Whenever I was younger, between school, homework, and sports practices, fast food was often the answer. So, if you find yourself seeking out fast food, no judgement. BUT, you do have options! There are places in the area that prepare healthy, balanced meals and all you have to do is place your order and pick them up. Take a look below- they just might be right up your alley!

Here are a few: 

Plan Shop Live

Clean Eatz

Fit-Flavors

Pick your favorite way of preparation. 

Personally, it feels a little bit daunting to prepare meals ahead of time. Meal prepping is for some people, but it’s not for everyone. If it is your thing, that’s great! If not, try washing, slicing, dicing, and cubing your fruits and veggies whenever you get them home. This takes away a big chunk of time before dinner. Plus, it makes it easier to choose healthier snacks if they’re ready to grab and go from the refrigerator. 

Meal time doesn’t have to be dreadful or hard. It also might take trial and error to find a system that works for you. Whenever you find it, stick with it. Repetition is the mother of mastery 😉 

In Strength and Confidence,

Harley