Not sure where to start cleaning up your eating? Here's how... One easy task.
Don't feel lost anymore. I want to help you make the first step EASY!
So here it is, the first step is: FOOD JOURNALING!!!
Not only will the process open your eyes to habits you might not realize you have, but it will allow an expert take a look and offer guidance. So BE HONEST, and DON'T CHANGE YOUR ROUTINE DURING THE FOOD JOURNALING PROCESS.
Journal for at least one whole week and then take a look at your patterns and habits, and you may be surprised at what you find! Not only will you start to think smarter and eat cleaner, you'll develop a new mindfulness with food!
Here's how you get started...
Everyday write down what you eat, how much you eat, and when. Include what you drink (including water), and how much sleep you get. Also include your workouts (duration, type, etc). It's as simple as that. Take a look at what you see and I can guarantee you'll learn something.
This is the first thing that I have all my clients who are serious about making healthy diet changes do and it has amazing results every time. I don't encourage people to just lose weight, I encourage them to start small and make healthful changes that will not only make them shed pounds, but that will make them healthier and happier human beings, inside and out!
In no particular order:
Lululemon athletica: Always ahead of the trends. Never leave the store empty-handed. High-quality, huge selection. A one-stop-shop.
Lorna Jane: Hands down my favorite sports bras. Also excel in high-waisted pants.
Lily Lotus: Support local! Super comfy soft fabrics - organic cotton and bamboo - hypoallergenic and healthy!
Liquido Active: Make my new favorite pants for Pilates. Almost seamless. I could wear them everyday. You feel naked (in a good way). 15 new fabrics per month! Bold colorful patterns. NOW AVAILABLE FOR PURCHASE @ THE STUDIO!!
Zella: Find it at Nordstrom. Similar to Lululemon at a lower price.
Traveling, & need some to-go workout tips?
You don't need any fancy equipment to get a GREAT workout, here's how...
*If you aren't familiar with any of these exercises or have any questions, ask your instructor to explain at your next session!*
1) LEG STRETCHING
Lay on your back & reach one leg up to the sky. Use a towel, bathrobe belt, or your hands around the arch of your foot to gently stretch out the backs of your legs & your inner and outer thighs (hamstrings, adductors, & IT band). Follow this with a "thread the needle" or "figure 4" stretch.
2) ROLL-UPS (5-8 reps)
You can modify and bend your knees, or only roll down halfway. If you are advanced, follow with Roll-Overs (3 each direction).
3) Ab Series (8 reps each):
a) Single Leg Stretch
b) Double Leg Stretch
c) Single Straight Leg Stretch
d) Double Straight Leg Stretch
4) Jumping Jacks (1 minute)
5) Hold a Plank (1 minute)
6) Squats (1 minute)
7) Hold a Side Plank (or Side Forearm Plank) (30 seconds, each side)
8) Front Lunges (20)
9) Swimming (30 seconds)
10) Side Lunges (20)
11) Standing Rollups (3)
12) Mermaid Stretch (3 each side)
13) Walk or run 10K steps!
Enjoy your trip!
Just because most people slack off and overindulge during the holidays doesn't mean you have to! Here are a few tips to help you feel your best this holiday season & everyday!
1) STICK WITH YOUR FITNESS ROUTINE! OR BETTER YET, CREATE NEW FITNESS CHALLENGES!
Show up to your normal Pilates Sessions, but better yet, challenge yourself with an additional class each week, invite a friend for a Duo Session, or complement your routine by trying something new ( Koko Head? A yoga class? Run/walk around Diamond Head?).
2) RE-CREATE HOLIDAY FAVORITES!
One of my personal FAV things to do is to re-create favorite dishes from my childhood with a healthy twist. Substitute healthier ingredients & add more fresh herbs & vegetables! *Look out for my upcoming blog post on ingredient substitutions!
3) FILL UP ON VEGETABLES & PROTEIN!
You've heard it time & time again, but it's true: if you know you're going to an event where there will be lots of unhealthy food - eat healthy beforehand! Don't show up starving!
4) STAY ACTIVE!
Don't miss out on any holiday ACTIVities! What about a family holiday hike, or football game at the beach? Who ever said holidays are only about sitting around, drinking & eating?!
5) HOLIDAY SHOP LIKE A PRO!
Don't shop til you drop (literally). Instead, pack healthy snacks & water if you're planning to brave Ala Moana. Or better yet, order gifts online, & use the time you save to fit in another Pilates session, or get a massage!
6) GET YOUR 8 HOURS!
With the stress of the additional activities, travel, etc that this season brings, it's more important than ever.
Take good care of yourself! Have a happy & healthy holiday season!
Have you ever watched an athlete perform and wondered - what are they doing in order to be that amazing? What are they eating? How many hours of are they training each day? How are they preventing injuries? How much sleep are they getting? What vitamins & supplements are they taking? I definitely have!
Over the years as a Pilates Instructor, I've learned SO much from my clients. I'm constantly learning new health & fitness tips & tricks. And now I'd like to share a BIG one with you.
Most all of todays top athletes, Hollywood celebrities, & savvy health gurus that I've met all do something in common - intravenous (IV) nutrient therapy.
Ensure 100% absorption of your vitamins and minerals!
IV nutrient therapy is a method of getting vitamins, minerals, and amino acids directly into the bloodstream used to correct intracellular nutrient deficiencies. Oral intake of such high doses is simply not possible due to absorption limitations from the digestive process. You can get up to 10 times the nutrients in one treatment as they could get orally in one day.
Personally I've been doing it myself for a year now, & I think it's time I shared my secret. I have seen SO many amazing results from IV nutrient therapy including: a dramatic increase in endurance, strength & recovery in my workouts, energy, quality of sleep, an iron-clad immune system, zero illness, clearer skin, & improved digestion.
To learn more about IV nutrient therapy & check out my personal Naturopathic Physician - Dr. Kristen Coles, ND: www.colesnd.com
Here she is discussing IV nutrient therapy:
Mahalo MIDWEEK for your feature article in Christina O'Connor's "Entrepreneurs" column!
Mahalo MODERN LUXORY MAGAZINE for your feature!
Pilates O Ka La turns one year old!
Come celebrate with us & enjoy pupus, drinks, prizes, product & session specials (offered exclusively at the event), & a few surprises.
Bring your friends & your ohana - the more the merrier*!
*Don't forget, we offer 10% off your entire next purchase for your referrals!
Saturday, June 6th, 3-4:30pm, at the studio
3150 Monsarrat Ave Ste 202 Honolulu, HI 96815
Mahalo for your tremendous support this year!
I'm SO excited to be teaching a very special complimentary VALENTINES DAY PILATES MAT CLASS in-store at Lululemon Athletica at Ala Moana Center this Saturday, February 14th, from 8:15-9:15am.
Lululemon has mats, or bring your own. And maybe a towel & water! C;
If you've never done a Pilates mat class before, it's not to be missed!
All levels welcome!
Help me spread the word - please invite your friends & ohana!
See you at Lululemon THIS Saturday!
For those of you out there that are looking to make your new years resolution stick throughout the year, DUO SESSIONS may be the ticket. At Pilates O Ka La many couples, friends, and families have found it incredibly helpful to stay motivated with a partner. Here's an article proving why...
Want to get healthy? Having a partner can increase your success rate
(CNN) - Want to double your chances of success in making a positive lifestyle change? Just add a loved one.
Researchers at University College London found that couples who adopted a new and positive health behavior were more successful than those doing it on their own.
For the study, researchers followed nearly 4,000 married and cohabitating couples, and studied their unhealthy habits in three areas: smoking, obesity and physical activity.
They found 48 percent of men were able to stop smoking if their partner also quit. Compare that to just 8 percent who had partners who did not quit.
For women, the success rate was half.
When it came to physical activity, both men and women had about a 66 percent success rate starting an exercise routine with their partner versus about 24-percent if they started alone.
And 36 percent of women lost weight if their partners joined them in a weight loss plan, compared to 15 percent without a supportive partner.
The men had a 26 percent success rate with a partner and 10-percent losing weight alone.
It's unclear why the relationship matters, but having some support, or a dose of plain ole healthy competition, may just be enough to put you over the edge.
The study is published in the latest edition of the journal JAMA Internal Medicine.
Copyright 2015 CNN. All rights reserved.
Pilates O Ka La celebrates its 6 MONTH ANNIVERSARY today!
A HUGE mahalo to everyone who has supported the studio & kept it busy over its 1st 6 months! Thank you for coming, for telling your friends & family, & working so hard week after week!
Each week the studio keeps getting busier, & I'm SO thankful to be doing what I love and sharing it with all of you!
Wishing you all a happy, healthy, & FIT holiday season!
See you at the studio!
What could be better than giving the gift of health & fitness this holiday season?!
Pilates O Ka La is now offering a HOLIDAY GIFT CARD SPECIAL to make your holiday shopping oh so easy!
Here's the deal:
One Private Session for $75, OR 3 for $210
One Duo Session for $100, OR 3 for $270 (good for 2 people)
Or EVEN BETTER:
BUY ANY 2 GIFT CARDS AND RECEIVE ONE FREE - for friends, family, or to use yourself!
Contact the studio to purchase your gift cards, & don't forget to forward the info to your friends & family for them to purchase FOR YOU TOO!! C;Read More
By Rasa Fournier
November, 2014 Issue
Find Yoga and Pilates classes across Waikiki to get your body and mind in shape
Vacation in Hawai'i entails plenty of swimming and sightseeing, but we all know vat action also means tantalizing treats and meals beckoning from every street corner. Thanks to a thriving trend toward health and fitness, the Aloha State offers ample and unique ways to stay in shape while away from home. Pilates at the base of Diamond Head? You get. Yoga on a jungle path or right on the sands of Waikiki... or even while floating on the ocean? Yes, we've got that, too. Whether you're an exercise junkie or just want to check out something new, O'ahu has it all.
Pilates O Ka La
Look into the window, and the hill you see directly across the street is Diamond Head. Something about the sight of that landmark makes an intense series of bends and lifts at Chelsea Peck's new Pilates studio much more dupable. O Ka La ("Of the Sun"), caters to individual or duo sessions, and Peck has a knack for zeroing in on the abs, glutes, or any other problem areas, giving you a workout that leaves you deliciously sore in all the right places. After eight years in LA's big city entertainment industry, Peck moved back home to do what she really loves. An avid fitness enthusiast since childhood, she is also a personal trainer and yoga instructor. "Pilates incorporates a lot of the same 'East meets West' principles as yoga, with that mind-body connection, so it's really at home in Hawai'i," Peck notes.
Her studio is nestled into a corner of Waikiki that has that perfect ting and yang mix of a quiet neighborhood setting, but with just enough cosmopolitan excitement in the form of trendy cafes and shops.
"This was my dream area for a studio and I'm living my dream," Peck beams.
3150 Monsarrat Ave, Ste 202
(Read the full article here)
"Patience and persistence are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor." - Joseph Pilates
MUSIC that makes you WORK HARDER!
I love music, & I know you all do too!! Before even opening the studio I started making playlists of music to play at the studio for you all.
Because so many of you have asked, here is a link to 2 of the playlists I play most often at the studio (from my spotify account):
Enjoy (especially while doing your Pilates homework C;)!!
**REMINDER: PLEASE KOKUA & if you've recently DYED YOUR HAIR or had a SPRAY TAN, please make sure you are laying down on a towel on the apparatus at the studio.
When you sweat it stains!
Towels are available in both rooms.
MAHALO for helping keep the studio clean & beautiful!**
GRAND OPENING SPECIALS:
SPREAD THE WORD: These specials are soon to be fazed out! Please share this email with your friends & family & let them take advantage of the discount while it's still available.
Private Session $75
3 Private Sessions $210
Duo Session $50
3 Duo Sessions $135
*1st time clients only
OUR SPECTACULAR REFERRAL PROGRAM...
Because we appreciate your referrals SO much, we'd like to offer our clients 10% off their next purchase when they refer a friend & their friend makes a purchase! Help us SPREAD THE WORD!! We believe we can change the world, one mind & body at a time, and know you do to!!!
ART SHOWCASE AT THE STUDIO...
I'm very proud to say that the studio is now showcasing gorgeous photo canvases from local photographer Lethal Lens Photography. All pieces are for sale - grab yours today! FMI drop by the studio or visit: Lethal Lens Photography
To book an appointment, visit our website or give us a call:
call or text: (808) 772-3172
Pilates O Ka La Owner,
PMA Certified Pilates Instructor, Yoga Instructor, & NASM Certified Personal Trainer
Fitness Fridays: Personal Attention from Pilates O Ka La Studio STRETCH AND STRENGTHEN, WITHOUT STRAIN.
A BIG Mahalo to Natalie Schack of HONOLULU MAGAZINE for such a great review of Pilates O Ka La!
Read it here:
Fitness Fridays: Personal Attention from Pilates O Ka La Studio
STRETCH AND STRENGTHEN, WITHOUT STRAIN.
BY NATALIE SCHACK
PUBLISHED: 2014.09.12 10:30 AM
You could say that you and strenuous exercise have a tense relationship. In fact, you couldn't be more rigid about how you work out. Weight lifting? No way. Sprinting? Uh uh. You, at Crossfit? Ha! Talk about a stretch.
We feel your pain (and not just because we've got that next-day muscle ache). That's why we sought out Pilates instructor Chelsea Peck at the newly opened Pilates O Ka La studio for some one-on-one time.
And with our totally taut muscles? We'll go out on a limber here and say we really needed it.
What it is:
O Ka La offers instruction for individuals or groups of two. You can have as heavy and hardcore or as slow and focused a workout as you want with that type of special attention. Pilates draws from yoga, dance, martial arts and gymnastics, with the addition of a versatile spring-based apparatus that can be adjusted to accommodate various strength, flexibility and health levels. Use the apparatus to assist you with crunches, push against them with your leg lifts, or angle them to give you that perfect stretch. Weights aren't involved—just the resistance on the springs—so there is less strain on joints, and muscles become lean, not bulky. Pilates focuses on core strengthening, whole body movement, breathing, balanced muscle development, concentration, control, centering, precision and rhythm.
"We're going to get strapped into THAT thing? Wait a minute, this feel awesome!"
The session alternated between us getting our butts kicked with strength-training moves against the apparatus and focusing more on breathing into a just-out-of-reach stretch. Because Peck can adjust the workout, how sweaty you get depends on what you want and how much your body can take. Once we get ourselves limbered up, we're sure we could kick the sweat meter up into some pretty high gear, especially since her California-style brand of Pilates is a bit more intense than many other instructors on the island—if you want it to be.
We love the amazing stretch combined with the core work. In fact, our leg muscles felt like they had just been given a good massage. The machines really helped us target those tense parts of our legs more than we could have on a mat.
Go in pairs to get a discount!
Communicate. Looking to get more flexible? Let the instructor know. Trying to recover after an injury or experiencing back problems? Pilates is perfect for physical therapy because of the low-strain, customizable aspect of the machines.
It's a bit of a fitness splurge, but we definitely want to incorporate it into our regimen after feeling ourselves work and stretch our muscles more thoroughly. If you're looking for a targeted, in-depth, individualized workout, this could be worth the money you'd spend going to generic workout classes and crossing your fingers that you're engaging the right muscles.
$75 for a 45-minute private session or $210 for three sessions as part of Pilates O Ka La's grand opening specials. Check out pilatesokala.com for duo pricing. 3150 Monsarrat Ave., Suite 202, 772-3172. Sessions available Mondays–Fridays, 6 a.m.–8 p.m., and weekends and holidays, 8 a.m.–5 p.m.
In case you missed our latest newsletter....
This week I'd like to share with you a little Pilates knowledge to help you get even more out of your Pilates Practice.
And please feel free to ask any questions or share with friends!
Pilates 8 Movement Principles:
The movement principles are elements that are present in the successful performance of all the Pilates exercises:
1. BREATHING: Breathing promotes natural body movement, tones our respiratory muscles, & improves the flow of oxygen throughout our tissues. It also helps us bring our wandering mind back into our bodies in order to focus on the task at hand, promoting mind-body awareness.
2. CONCENTRATION: You will get more benefit if you really focus on what you are doing. As Joesph Pilates often said: "It is better to do 5 repetitions perfectly than 20 without paying attention."
3. CONTROL: Have the proper form & alignment, & use only the necessary muscles and effort for each movement.
4. CENTERING: This is what sets Pilates apart from other fitness methods. In Pilates all movement radiates outward from the center of the body (your "core", or "powerhouse"). All of your power is generated from your center - which we define as your abdominals, lower back, and pelvis. Not only do we develop strength in these areas, but we create stability & flexibility!
5. PRECISION: Exact, defined, specific, & intentional movement is necessary for correct form.
6. BALANCED MUSCLE DEVELOPMENT: Strengthening weaker muscles and stretching the over-worked ones creates more efficient movement, proper joint mechanics, & a more balanced body.
7. RHYTHM: All movements in Pilates are performed with a certain rhythm, or flow. It decreases stress placed on our joints and develops movement patterns that integrate our body into a smoothly moving whole.
8. WHOLE BODY MOVEMENT: Pilates is fundamentally about integrating your mind & body. By working your whole body efficiently, with all the above principles, you will attain a strong mind/body connection, creating better health & happiness!
Copyright Pilates O Ka La, adapted from The PMA Study Guide, & Balanced Body Inc. Manual
In case you missed it in our newsletter:
ONE HOT WORKOUT MINUTE...
A fitness tip: make sure you're "squeezing properly" & engaging the correct part of the muscle.
If you don't do this already, you're about to grow leaps & bounds!
1) When engaging your abdominals, you want to think about drawing the area 2" below your navel in, NOT sucking in from your navel. Envision trying to put on a pair of pants that are too tight - that muscle is your Transversus Abdominus - your deepest ab muscle. THAT'S the one that we focus on in Pilates; that's the one that best supports your spine, pelvis, & good posture.
2) When squeezing your glute muscles (okole) - think about aiming for engaging in the area at the top of your leg/bottom of your okole, NOT up by your tailbone/low back (this compresses the nerves in the area and can lead to a pinching sensation). Think about this when doing anything from your footwork, to "Going up Front" (pictured above) on the Wunda Chair.