Looking for something completely awesome to add to your summer to-do list? How about getting certified as a licensed GYROTONIC® trainer! OK, hold on, let’s take a step back. This DOES sound like a most awesome plan, I think so and I’m sure you do to… but, as the GYROTONIC® headquarter’s website states, let’s “keep all our ducks in a row” and decipher whether the Foundation Training is the best next step for you in moving forward with your mind body career. Let’s do this in steps…

1. Are you familiar with the GYROTONIC EXPANSION SYSTEM? If you answered yes to this question, please move on to #2. If you answered no, my recommendation would be to sign yourself up for a few sessions at the studio. Lucky for you, we currently have apprentice sessions available! $25 for 60-minutes… Of course they’re filling up FAST so call as soon as you can to schedule!

So we’ve determined that you love GYROTONIC®! Moving on…

2. Are you familiar with/prepared for everything involved to become a certified trainer? Take a look at this page from the GYROTONIC website that fully maps out what is involved in getting certified. Prior to the Foundation Training, you will need to complete a Pre-Training (which you can do at CRNP – call for info). Post-FT, you will need to work under a certified or master trainer as an apprentice followed by, finally, completing a certification course.

Check, check, check… you’re all cool with what’s involved! Finally…

3. Are you ready for the student-to-teacher role reversal? This might sound like a silly question, but it’s actually a biggie! Are you ready to instill the same passion in students as your teachers have provided for you? Are you prepared to be totally jealous of the fabulous workout you’re giving your students while teaching? (Kidding…) Are you confident and comfortable in your own practice? If you answered, er/no/maybe – don’t sweat it! As you go through the process of training to become a trainer yourself, all of the above will begin to fill in naturally. The training will not only certify you to teach, but watch how it enhances and grows your own practice!

So, if you’ve decided you’re all set for the training, check out the this page to see all the details. Pre-trainings are ongoing so simply call to schedule!

We’ve all been there. Standing in line at  (name your favorite local gourmet grocery store) with your hand-picked assemblage of goodies from the salad bar. “It doesn’t feel that heavy… but is it? It can’t be. But it could…” The worst few moments until, at last, it is finally time to throw it down on the scale for the moment of truth. “That’s impossible,” you think to yourself. “I didn’t add anything heavy!!” Sound familiar? After going through this myself this afternoon at Whole Foods, I realized that I probably wasn’t the only one who experiences this on a regular basis. I began to think: How can we find fulfillment in the salad bar without breaking the bank? TWO RULES:

1. Stay away from the prepared items! No matter what, these will cost more for less nutrition – if any. Prepared foods (think lasagna, macaroni and cheese, tuna salad, etc.) are typically packed with oil and sodium, not to mention they’re usually the heaviest items on display. $5 for 3 bites of mac ‘n’ cheese and still feeling hungry? No, thank you.
2. Feel full on less. The trick to an ultimate salad bar experience is getting the most bang for your buck – er, how I’m referring to it: most nutritional value (MNV) for your buck. Yes, you could stack your recycled to-go container piled high with tofu, but that would prove less than economical. Try dusting the top of your salad with quinoa – high in protein (8g/cup), low in physical weight. Even better, try lentils! 18g of protein and 16g of fiber per cup. For added kick, trade romaine lettuce for kale and spinach – not only are these leafy greens packed with nutrients, they’re much more scale-friendly!

If you find yourself circling the salad bar without a clue, feel free to borrow my new standard: Kale, spinach, lentils, quinoa, peppers, edamame, mushrooms, feta, and a smidgen balsamic vinaigrette.

I’d love to hear other people’s go-tos at the salad bar… Please share!

With winter passing in a blink this year (fingers crossed it stays that way!), warm weather clothes may be replacing our down jackets, long johns, and thick knit sweaters faster than we can say “spring break.” Whether you are planning a vacation in a warmer climate region or are (like me) simply just anxiously awaiting the spring, now may be the ideal time to increase the emphasis on upper body workouts. After a long(ish) winter covering up, it’s time for some tone in those arms, shoulders, and back to look prepared for the short sleeves, tanks, and swimsuits! A little too much fervor? Perhaps. Nonetheless, it is never a bad time to stretch, strengthen, and elongate that upper body with the Pilates Reformer.

Rowing, as you can probably guess by the name, is a wonderful exercise to tackle a beautifully strong, lean upper body. Before trying this exercise on the Reformer, ask one of the Pilates-certified instructors at CRNP to keep an eye on you for placement, technique, and safety. Begin by sitting on your derriere facing towards the well of the Reformer, with your legs straightened and elongated in front of you. Making sure the straps remain taught throughout the exercise, take one strap in each hand and bend the elbows so your fists are to parallel to your chest with the palms facing in, while flattening and widening into your core. Open the arms and rotate the palms to the other side as you spine stretch forward, allowing the arms to close in closer to the ribcage, elbows facing out, as the hands try to touch behind the lower part of the back. Lift the arms without lifting the shoulders, bring back to lower level, and open arms back out and forward as you roll your torso up. It isn’t so rough on your body, but after a few repetitions, you will feel taller, stronger, and proud to show off your killer tricep definition!

Group and private Reformer sessions are regularly available at the studio. Make sure to check out our class schedule, as each and every instructor can give you more personalized tips to make the Rowing exercise work best for you!

It is now smack dab in the middle of winter. The excitement of the holidays is over. Your your New Year’s fitness resolutions worked out exactly as planned/expected. Perhaps what it all comes down to are two simple factors: the winter blues killing your motivation  and, simply, boredom with everything in your routine! Trust me, we’ve all been there. Alas, an easy fix to wiz through the frigid temps can include making simple changes to your mind body training routine. There’s no need to forfeit familiar concepts –  try just changing up your group class schedule!

Enjoy Pilates mat class? Think about giving the Ballet Sculpt class a chance! The Ballet Sculpt class will continuelengthening your muscles as you use familiar tools such as the Pilates Magic Circle and light weights. The materials with the Pilates backbone and Ballet placement concepts will give you a further awareness of your alignment. After taking that class and then approaching another mat class (or yoga class), you will find new ways to maximize the benefits of each movement with even better placement than before.

Love your Yoga classes? GYROKINESIS® and GYROTONIC® are based upon spinal movements that help move your entire body through a series of fluid movement that give leeway to joints and even condition internal organs. Sound familiar? While it sounds similar to Yoga, it is also different in the sense that maintaining motion is key in the practice. FYI: GYROKINESIS® is performed on the mat while GYROTONIC® is performed on a specialized piece of equipment – definitely recommend giving both a try!

Your overall approach to exercise does not require a major change up to mix up your routine. Rather, consider expanding your mind body repertoire! Going back to your usual classes will feel better than ever, guaranteed.

Pilates was largely made famous for its ability to elongate muscles, but that’s not the only reason why the fitness method has soared in popularity. Conveniently, if you ask me, Pilates equipment was also designed with stretching in mind and is incredibly effective for this, no matter what your intention or flexibility level! A couple favorites…

Have some time after mat class? Try using a Pilates Magic Circle as a means to assist your hamstring and hip stretch. Lay on your back, keeping your legs straightened out in front of you and your shoulder blades flat down on the mat. With the Magic Circle in your left hand, thread your  right foot through the circle, resting the metatarsal on the pad of the circle. Keeping your foot where it is, straighten the right leg and pull your Magic Circle closer to your nose and out towards the left shoulder. The more you pull your right hip down and maintain squareness, the more intense of a stretch you will feel.

If you are finishing a session on the Cadillac, ask an instructor if he/she is available to spot you for this front-of-body stretch. Laying flat on your back with your head near the edge to the Cadillac, hold on to the poles on the right and left sides of you and slip your feet into the foot loops above you. Straighten the legs and let your upper back drape over the edge of the Cadillac behind you. You may feel the stretch in your hip flexors, abs, and thighs. Plus, you will get some good blood flow to your head! =)

Enjoy the benefits of being a Pilates student, and feel free to ask your instructor for more stretching tips. Nothing feels better than a good stretch after a good work out – and nothing better for your body, either!

Did this past year go by in a blink or is it just me? And now it’s time for that list of resolutions all over again. I’ll tell you, after the past few weekends of gorgeous meals and filling myself to the gil, I’m nearing the point of never wanting to eat again. Now now, I’m trying to tell myself, no need to get carried away! Isn’t that the whole point of resolutions? I’m taking the stance of: letting go a little in December motivates even more for a super productive January. Scratch that. A super productive year.

There’s honestly nothing worse than approaching a to-do list that is totally unattainable. You know what I’m talking about (i.e., that Saturday errand list you know will actually take 3 Saturdays to achieve). Getting carried away with healthy eating and fitness goals for the new year may start you off on a fantastic foot, but will you actually be able to maintain momentum throughout the entire year? Allow yourself some breathing room, set goals that include moderation, and enjoy feeling accomplished when you’ve been able to achieve everything you’ve set out to achieve!

Let’s take an extreme example: you’ve slacked a little on the fitness routine over the past few months and are resolving to jump back in. “I’m going to work out every night after work, Monday through Friday!” you decide. Well, what happens when a dinner meeting comes up? Or a gathering with friends? Suddenly one days gets skipped, then 2. Why not say instead, “I’m going to work out Monday, Tuesday, Thursday and maybe Saturday.” What really helps me is scheduling out my week of workouts in advance. Like tonight, I know I won’t be able to make it to the mat so I worked out this morning, instead. In my mind, if it’s scheduled out it’s more likely to happen because the workout transitions from a “to-do” to an appointment.

So there’s what I have to say about setting realistic resolutions! What helps you maintain your goals throughout the whole year?

Now it’s finally feeling like Chicago is experiencing winter. The first layer of snow, the 26 degree high temperature, and, everyone’s favorite, that invisible sheet of ice covering the streets and sidewalks. Thus, the El experiences delays. Buses are packed and moving through traffic at a snail’s pace. The relaxing stroll you typically take to enjoy the atmosphere and collect your thoughts probably doesn’t happen much, if at all. Uncomfortable climate, transportation mishaps, and lack of possible reflection time are just some contributing factors in creating stress and mental chaos during this time of year. Since we can’t make these external factors disappear, thankfully, there are some ways to hone in on the mind body connection to find internal relaxation and mental clarity.

Can’t make it to a Pilates or yoga but love the clarity and mental focus it asks of you? Mindfulness meditation is a super approachable form of meditation that has remarkable abilities to put one in the moment and just be aware of your environment. Worrying about the where/why/how is not important; just the state of being within your daily life is all this type of meditation asks of you.

So, how does one do this whole clearing the mind thing while still being in tune the surroundings? Heather Dale’s article “5 Types of Meditation” from FitSugar puts it into perspective: once a comfortable physical setting is found (such as in some comfy clothes, sitting on your favorite chair, by a fireplace, etc), a comfortable mental setting can be found by only noticing sounds and feelings that are around you at that moment. Concentrating too much on “concentrating” is not even needed…just being where you are in a moment is all that matters.

With that thought in mind, is the 20 degree weather really that big of a deal? Well… perhaps… But managing the stress that comes along with it is possible with the help of meditation!

Ever since the “fall back” time change, I’ve noticed how my perception of time has also changed drastically – and, I should add, not for the better! As it becomes dark outside I see my train of thought(s) moving slower and slower; just about the same mental state as when prepping for pre-bedtime relaxation. Sure, this wouldn’t be so bad if it were actually pre-bedtime and there wasn’t still so much left in the day I needed energy for. I look at the clock. It’s only 4. Great. It’s always around this time of day that I wish I were a morning person, able to get my body moving for an AM workout… but alas, with my energy drifting I then must muster enough energy to trek myself over to the studio (or gym, or workout DVD) to get my daily workout in before I can even think about closing my eyes. Coffee may be the notorious ticket to getting through the rest of the day, but not the only option…

Anyway, dehydrating (i.e., drinking coffee) before training is NOT recommended. So, snacking to the rescue! Yes, snacking can help to revive energy to not only get yourself to workout, but have an effective mind body training experience as well – as long as you choose your snacks wisely. As stated in a recent iVillage article about healthy snacks, there are several transportable and yummy snack options that can provide enough calories, protein, fat, and not to mention good taste, to support a boost of activity without a crash. The banana and almond butter option is a fantastic one as it is a snack that is portioned well so you can ditch your fear of overeating before a workout while still providing plenty of nutritious support. Granola bars are also a great choice for quick energy, though it is good to be wary of nutritious options (like Kashi TLC bars) vs. non-nutritious (like, though I hate to say, Nature Valley bars). Interested in trying something out of the box? Try a serving of pretzels (transportable carbohydrate) with side of fresh cheese (added protein boost) for a tasty satisfying alternative!

So what have we learned? Don’t let the darkness of the winter days drag you down! Snacking can be a really helpful way to energize your body and mind during these brutal winter months. Always try to make the most of your workout and training!

Would love to hear other favorite snack options — especially any Winter-specific!

If you partake in any following of the news, you’ve undoubtedly heard the uproarious hubbub over the big apple juice debate (or so I’m choosing to call it). I didn’t realize it was still a topic of interest until yesterday while I was partaking in my usual coffee/biscotti/Today Show morning ritual and saw Dr. Oz going on about it yet again. Yes, I am taking a tone of minor annoyance because I just think  the “shock factor” put forth by the media is absolutely absurd. And yes again, there is reason to test and question the consumption of anything if there are traces of anything poisonous… but there are also reasons to question drinking juice anyway!

Photo from Chicago Tribune

Upon thinking to write a blog on the topic, I googled: “arsenic in apple juice” and “apple juice does not have arsenic.” There was the expected shock news articles in abundance found for the former, but I was most excited about an article I found in the Boston Globe. The BG’s Chief Medical Writer, Marilynn Marchione, completely shares my view on juice: apple juice isn’t good to drink in the first place, traces of arsenic or otherwise! In moderation, of course, but typically all juices are filled with sugar and rarely contain anything of nutitional value. The vitamins provided are better consumed from the apple itself! Marchione writes, “Drinking juice delivers a lot of calories quickly so you don’t realize how much you’ve consumed, whereas you would have to eat a lot of apples to get the same amount, and “you would feel much, much more full from the apples,” Ansel said.” She also provides a fantastic list of advice from health experts on how to healthily incorporate juice into your diet! Definitely worth a read.

So, my opinion is to take all you’ve been hearing from the media with a grain of salt. Examine your juice consumption for yourself, but don’t be alarmed by drinking in moderation. Until we hear that apple juice is totally poisonous (which seems unlikely), what’s the use in fretting! Websites I consulted for this blog include: Chicago Tribune, DoctorOZ.com, & the aforementioned Boston Globe.

Very curious to hear – what are YOUR thoughts on the big juice debate?!