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This past winter was a life-changing time for me.  I entered a contest at my gym called the Paleo Challenge.  It was a 60-day commitment to a paleo lifestyle, complete with goal-setting, before and after pictures, and most excitingly – winners!  If you’d like to know more about what a paleo diet entails, you can check out www.robbwolf.com, or simply type it into your search engine, as there is a lot of information out there.

To sum up paleo… it’s a lifestyle that mimics the diet that was eaten by our ancestors before the agricultural revolution, and includes animal protein, vegetables, fruits, nuts, and seeds.  Not included in the diet are grains of any kind, sugar, dairy, and legumes.  I decided to give this a try because I was looking for a way to improve my performance at the gym, as well as to eat healthier in general and maybe lose a few pounds along the way.  Boy was I surprised by what I experienced!

First of all, I have FELT so much better in the past two and a half months than I usually do.  I have tons of energy and never have that feeling after a meal anymore – the one where you are so bloated and full from what you just ate that you have to undo the zipper on your jeans.  Secondly, my performance in my workouts improved dramatically, as I was able to lift heavier weights and complete workouts faster, on average, than I had before.  And finally, I learned how to cook some healthier meals and lost about 12 pounds during the two months.  I haven’t felt this great in a long time.

This challenge was easier than I thought it would be, in the sense that I wasn’t really craving the foods that I cut out of my diet.  This surprised me as I was definitely a bagel/pasta/cheese kind of girl before, and all of a sudden those foods were gone.  It was challenging in the sense that grabbing paleo-friendly food on the go can be quite frustrating.  Even at Whole Foods, most of the pre made vegetable dishes and grilled meats they have are either made with sugar or cooked in vegetable oil, both of which are not allowed on the diet.  So I really had to think about my meals beforehand and plan them out so I didn’t end up stuck with no food and ravenous.  I kept some nuts in my bag at all times for emergencies.  My level of commitment was really high, as I decided to go into this full force to see what I could achieve on the plan.  I will say that doing this with over 100 other people was really helpful, as we were able to talk about our progress at the gym, complain together, and share recipes.  I think that it would’ve been harder on my own, and I definitely thrive with the feeling of accountability when there are others who are holding me to my word.

It’s been 18 days since the challenge ended and I am sticking with my new lifestyle.  I have decided to modify a little to include three “cheat meals” a week.  This is so I get to treat myself to some of the foods that I love and miss (pizza), and it makes me think really carefully about what I will be eating.  You don’t want to waste a cheat on something you don’t really want that badly!  It’s also made me think about food and nutrition in a whole new way, and value what I am putting in my body.  So far, I haven’t even been using all three of my cheats, as I’m not craving grains and cheese the way I used to.  And the best part?  I won the women’s first place prize in the Challenge!  I was so thrilled to get such positive reinforcement from the coaches at the gym and I really think it propelled me into the next level of my training.

I am including a recipe for an amazing green salad with homemade dressing and some paleo meatballs that I’ve made a few times over the course of the past two months.  The recipe is for beef and pork meatballs but I found it worked just as well with ground turkey and chicken.  Do yourself and favor and invest in my current favorite piece of kitchen apparatus – the slow cooker!  Bon appetit!

Julie’s Southern Greens Salad

Salad

One pound of spinach, collards, mustard and turnip greens, or whatever you’d like!

1 yellow bell pepper

1 pint cherry tomatoes

1 cucumber

4 celery stalks

2 avocados

Sliced almonds

Dressing

½ cup fresh lime juice

½ cup olive oil

2 Tbsp honey

2 Tbsp cilantro

1 minced garlic glove

1 chopped jalepeno pepper

For the salad, mix all the greens together in a large bowl.  Set aside.  For the dressing mix all ingredients and shake well until blended.  Toss the dressing with the greens to coat but set a small amount of the dressing aside.  Top the salad with the pepper, tomatoes, cucumber, celery, avocados and almonds, and drizzle with the remaining dressing.  Serve immediately and enjoy!

Paleo Crock Pot Meatballs

Mix together (use your hands)

2lbs grassfed ground beef

1lb of pork sausage

chopped celery, onions, and carrots

3 eggs

1/2 cup almond meal

lots of dried oregano, garlic powder, cracked black pepper, and a little cayenne

small drizzle of raw honey

Form into large meatballs and cover bottom of crock pot, you might have to stack them depending on the size of your crock pot.

For the sauce mix:1 16 oz can of diced tomatoes

1 can of tomato paste

a large handfull of torn fresh basil

a couple pinches of sea salt

cracked black pepper to taste.

5-6 coarsely chopped garlic cloves

Cover the meatballs with tomato sauce and cook all day on low (6-8 hours).  Enjoy.  These were even better the next day for lunch!!

In order to get there, I realized a few things.  To increase my knowledge, I would have to take lessons on a regular basis because if you don’t know how an exercise feels in your body, it’s very challenging to teach it successfully to someone else.  A co-worker told me that Romana used to say “you teach a body from your own body.”

Along with lessons I knew I’d need to seek out continuing education courses as you can only learn so much in 9 months.  And I began to teach as much as I could for practice.  Bob Liekens, one of my mentors at Power Pilates, says that the real learning begins once your certified.  There is no better way to become familiar with bodies than working with them.  Studying anatomy won’t hurt either.

My teachers all managed to challenge me in a different way.  Some moved me at a quick pace, while others were a bit more deliberate.  They all had the ability to make slight adjustments that would drastically change how an exercise felt.  No matter how they chose to teach the exercises, they were all very present.  Nothing seemed to distract them, no chit chat was allowed, and there was always a plan.  Most of all, it was so apparent to me how passionate they all were about what they did.  I always left with a deeper appreciation of the method.

While my passion for Pilates has never gone away, my love for it has slipped at times.  But like any relationship, I’m always able to find my way back.  It takes work, and effort though.  I can’t stress enough the importance of keeping up with your own Pilates lessons.  Make appointments and put them in your calendar.  One lesson will give you ideas that could last weeks.  If you think your clients are bored, it’s usually because you are bored.  After your lesson, jot down some notes about new things you did.  I have pages of notes I’ve taken since my certification 9 years ago.  Even as a teacher trainer, I still do it.

Inspiration is all around you, in the teachers you take lessons from, and even the clients you work with.  On days you feel less inspired, think about the teachers who helped lead you to Pilates.  You chose this path for a reason.  Remember that inspiration is endless.

The Prenatal Workshop

When:  April 2-3rd from 9am – 3pm.

The workshop is for Bella Bellies® Prenatal Comprehensive Certification and Bella Bellies Prenatal Momilates® Certification.

Tuition:  $197.00

Location: 720 Monroe Street, Studio 514 C, Hoboken, NJ, 07030. Offering Free Parking and directly next to public transportation making it extremely accessible to New York City.

Contact: www.bellabellies.com, (201) 705-4018, info@bellabellies.com

Click to Enroll

The most comprehensive prenatal pilates program offered in the country. Instructors will study with Bella Bellies® owner Annie Martens. Included in the workshop will be presentations from various health care providers including an OB/GYN, Physical Therapist, Doula and more. Graduates of the program will be certified to teach Bella Bellies® Prenatal Momilates®.

The Postnatal Workshop

When:  April 4-6th from 9am – 3pm.

The workshop is for Bella Bellies® Postnatal Comprehensive Certification and Bella Bellies Postnatal Momilates® Certification.

Tuition:  $297.00

Location: 720 Monroe Street, Studio 514 C, Hoboken, NJ, 07030. Offering Free Parking and directly next to public transportation making it extremely accessible to New York City.

Contact: www.bellabellies.com, (201) 705-4018, info@bellabellies.com

CEC‘s: ACE 1.6 CEC’s

Click to Enroll

This workshop will review research-based techniques for working with postnatal clientele which may be applied to group exercise, private training, and fitness assessments. Instructors will learn two programs for working with postnatal clientele, Stroller Moves® (cardiovascular and strength training) and Momilates® (Pilates for Mommies). Instructors will learn how to incorporate the baby with trademarked techniques which include songs, hand rhymes, strollers, and slings. This workshop will stress the necessary postnatal modifications for mat work, cardiovascular training, and strength training, while providing effective methods for incorporating baby – giving certified professionals an advantage to work in a variety of situations. Participants are provided with the Bella Bellies® Book, covering over 300 pages of Momilates® and Stroller Moves® exercises, which can be sold to clients. At the conclusion of the workshop, instructors will earn Bella Bellies® Postnatal, Stroller Moves®, and Momilates ®Certifications. Speakers for the workshop include a physical therapist (specializing in prenatal and postnatal physical therapy), Midwife, Chiropractor (specializing in prenatal, postnatal and pediatric care) and more.

Photos are  the property of Bella Bellies. Annie Martens grants permission to use the pictures on the Core Pilates website to advertise Bella Bellies upcoming teacher trainings.

I looked at my stay in New Zealand as an opportunity to recharge and make a shift in my eating.  Not that I was a bad eater before but I felt that I could cut a few things out of my diet and add more juicing and fresh vegetables into the mix.  With my workouts the most difficult part for me has been the run.  In the “Tough Mudder Workout” the first exercise is “The Running Man” which is to get into peak cardio condition.  I have to admit cardio is not my favorite although I know it is necessary to have a well rounded fitness regime.  I’d rather be on the reformer doing a half dozen teasers or knee stretches for days.  A combination of running and sprinting both on the treadmill and outdoors is required for The Running Man.   In New Zealand the breathtaking views with rolling hills and bodies of water the most vibrant color of blue made the outdoor run less painful.   If I wasn’t outside jogging, power walking or hiking, with spectacular views to keep me moving, I was doing Pilates at Abundance Studio (or online with pilatesanytime.com) or lifting weights at CityFitness in Wellington.

Now that I am back home The Running Man continues indoors.  This Sunday will be the first team workout.  I’m not exactly sure where we are going or what we are doing but I have been told to be ready to go at 7:45am and the workout will be outside.  I’m nervous yet excited.  Stay tuned for next time…

Restrictions Apply:
This package expires 6 months from the date of purchase. No exceptions.
Limited to one purchase of each per client.

Be Patient.  This is something that has always been extremely hard for me.  I’ve heard it my whole life.  I must admit I’m envious of those who have the ability to be patient.  At least for me with impatience, comes anxiety.  And with anxiety, comes an inability to get things done.  It’s not a very attractive characteristic.  I have spent so much of my energy wanting more in my career, more clients, more money, more, more, more.  In those moments of wanting, I forgot that effort needed to be made, and time needed to pass.

Until I moved to Los Angeles, over 4 years ago, I had bounced around almost every year for 4 years from Connecticut, to Boston, back to Connecticut.  I never gave myself the time needed to build my clientele or reputation in one place.  Instead of realizing I needed to make a commitment to stay in one place in order to grow, I would doubt my teaching.   That’s never a good place to go.

When I finally made the decision to move to LA, it was at the end of 2007, and our economy was on its way down.  Once again, I found myself wanting more, more clients, more money, more, more, more.  I was frustrated, and at times felt defeated. So last year around this time I decided I needed to focus less on what I didn’t have, and more on what I needed to do to break past the plateau I’d been sitting at.

I’m not sure where I stand on the whole “Secret” stuff, however I do strongly believe in like attracting like.  Positive attracting positive.  It’s a shift that needs not only be made, but also believed.  For changes to happen though, effort does need to be made.  I had to start working more, and at times I really didn’t want to work.  I started writing for my website, and at first I found it extremely difficult.  I put classes into my schedule and waited through months of them not being very full.  And I waited my turn to teach for the Equinox Pilates teacher training program.

Here we are, January 2012, a year later, and I’m happy to say I’ve pushed past that plateau.  While I believe it’s important to always have something to reach towards, it’s nice to not have to sit with an extreme wanting.  Being busier now than I’ve ever been in my 8 plus years of teaching, I’ve come to realize that it’s true, a watched pot never boils.  Instead of sitting on the sidelines waiting for things to change, I jumped in and kept myself busy, leaving no time for me to be impatient.  And while I was teaching a full class the other day I realized that the advice, be patient, had finally sank in.

Case de los Enfermos

My Mom has been gone for now over a week and it’s taken a bit of adjusting to. She was such a big help and wonderful cook, I was sad to see her go. Instead of pitying myself and wondering how in the world I was going to manage, I decided to take being a Mom of two by storm. Tying my invisible cape and lacing up my wonder mom boots, I was going to stay ahead of the game by working a bit from home, keeping the house clean, cooking and freezing meals. I was doing great, UNTIL … sickness paid a visit to our home. First it was little Chase, then my husband Eric, then little Adriana. How I managed not to get sick is beyond me! Taking care of everyone became first place and this super mom took on the role of nurse instead.

If there was a position available in the boogie wiping field, I could be CEO. Any Mom out there who has the Nose Frieda (the best invention EVER) can attest to the fact that it’s probably the most disgusting when used, but a very necessary tool when your kid is sick. Your once queezy stomach and quick to gag reflex are now a thing of the past. You will find yourself doing just about anything to relieve your child’s suffering and nurse them back to wellness.

Eat to Live or Live to Eat?

I can contribute my good health partially to healthy eating. Its taken me about 20 years to get it right but I finally feel like I am at a point in my dietary life where there is little room for improvement. My body has suffered years of abuse from the fat free, sugar free, Atkins, South Beach or party diets. Over the years I’ve learned what my body needs to be healthy and its paying off. I rarely get sick these days and my energy level is just right.

Two years ago I found out through lots of different kinds of testing that I have a gluten sensitivity. I have the genetic marker for celiacs disease and therefore if I don’t avoid wheat gluten I will end up with celiacs. Not to mention when I eat gluten it’s a horrible experience that I never want to have again. I won’t get into the details, but suffice it to say that I feel amazing since avoiding it.

Besides avoiding gluten, I am really careful about the quality of food I feed my family. Although I miss the convenience of Whole Foods, living in the country does have some great benefits when it comes to getting quality foods.

I have discovered a few little Ma and pop local farmers where we have gotten some quality meat from. I found that the best place to find out information about food sourcing was at the local health food stores and new friends we have made up here have also been an incredible resource on where to buy bulk meats from local farmers.

After purchasing a 7 cubic foot black freezer chest, we bought a 1/4 cow and ½ pig.  Grass fed, antibiotic, steroid free and tasty! It’s a good feeling to know where your food comes from and to be as processed free as possible. Next year I plan to have a couple egg laying chickens and a vegetable garden. Wish me luck!

Winter Recipes

I would like to share a couple recipes that are so easy to make not to mention nourishing during the cold winter months. I’m not the best at following recipes… I like to consider myself a free spirit cook.

EASY Escarole and Bean Soup

(you can add little meatballs after soup is done for a hardy meal)

Take 2 heads of Escarole and blanch them in boiling salty water. Put aside.

Sauté garlic then add beans (I like to soak dry beans instead of using canned)

Add organic broth little pepper, cook for another 30 mins and your done! Yummy and healthy

Crock Pot – Pot Roast

Cut up potatoes, carrots, onion, garlic, celery and mushrooms. Place all but mushrooms in bottom of crock pot.

Brown the salted roast in skillet with olive or grape seed oil  then place inside pot. Put mushrooms on top then pour ½ cup broth and a splash of red wine.

In about 6 to 8 hours you will have a delicious roast that melts in your mouth! So easy!

Be well!

Hometown: New York City
Current City of Residence: New York City
Career Before Pilates: Sales and Marketing Manager
CPNYC Course You Graduated From: 2009
Where are you now in your Pilates career: I’ve taught at studios throughout Los Angeles, and I currently teach privately and at Uptown Pilates UWS.

Top 3 things you love about being a Pilates professional?

I love watching clients transform over sessions and meet their goals. I especially love working with injured athletes and seeing them come back from their injuries through Pilates.

What are you setting your sights on in the upcoming future with regards to your Pilates career?

I’d like to teach more  and combine my passion for health, nutrition and Pilates into my full time gig!

Why did you decide to teach Pilates?

I was tired of the corporate lifestyle and was looking for a career that resonated with who I am. I’ve always been a caregiver in some way or another, and teaching is a way to care for people on their road to better health.

Top 2 exercises to teach and why?

I love chair exercises; It’s my favorite piece of equipment and the most underused. Pull ups and kneeling push downs are amazing to teach because clients have to have that core connection in order to do them properly – and the first time they do their reaction is the best part! They always surprise themselves!

Have any clients that have experienced a-ha moments or breakthroughs through your teachings and care to share?

I was working with an overweight client who had knee injuries and was advised by her doctor to get gastric bypass surgery. She declined his advice and instead started a healthy eating plan and Pilates. In 10 months she was within 25 pounds of her target weight and even her doctor couldn’t believe it! She overcame her weight, injuries and empowered herself all through Pilates and diet!!

What were your biggest challenges as an apprentice and how did you overcome it?

Getting the words out of my mouth. It’s a different experience to know how to do something and to explain how it’s done. That was the hardest part.

And lastly, Core Pilates NYC and your experience in the teacher training program:

I bonded so much with my class and the studio became a second home to me – the teachers, clients – everyone. It was a real educational community.

How would you describe your pregnancy?

Luckily for me I had a very easy pregnancy…no morning sickness, no cravings, and I had a lot of energy until the end. Probably the hardest thing for me in the beginning was actually believing I was pregnant and feeling connected to my baby.  But, at around 15 weeks my appetite kicked in and none of my jeans fit anymore…so reality started to set in really fast!

Do you think your devoted Pilates practice helped your labor, your overall well being during pregnancy, AND maintaining the pre pregnant body you had?

Pilates saved my post-pregnancy body!  I started prenatal Pilates at around 14 weeks and continued until the very end, going 2-3 times a week.  I think it helped with my stamina and focus during labor and definitely kept my body strong as the pregnancy pounds started piling on!

IF you were to change anything about your birthing experience, what would you change?

This was my first child and I have been told that I had a very unusual birthing experience…the little guy came 4 weeks early (and perfectly healthy) and my labor was so quick that there wasn’t even time for an epidural!  While I luckily had a fairly easy delivery, I certainly was not mentally prepared for his arrival and the entire first week was a complete blur.

What do you think of breastfeeding?

Other than being naked all the time, I really like breastfeeding.  I love the connection it gives me with my son, and that it forces me to stop and rest during the day.  And on the selfish end, it has definitely helped take off the pregnancy weight quickly!

Motherhood. It ain’t easy. How are you finding the adjustment?

Motherhood is definitely an adjustment, but in the most wonderful and rewarding way.  I am lucky to have a very supportive husband and family, and I have lots of friends with babies.  But the first month was definitely the most difficult and I wondered on more than one occasion if I would ever leave the house again.  But now my son is 3 months and we have started to get a great routine down.  There are still some really hard days, but then my little guy flashes a gummy smile and it makes it all worth it.

Have you started working out again and how different does your body feel?

I started working out a few weeks ago, mainly doing Pilates and spinning.  While I definitely have a ways to go, I was pleasantly surprised on my first time back at Pilates to find that I do still have abs hidden away somewhere!

How do you find the motivation to work out?

My immediate motivation is that my brother-in-law is getting married soon and I want to look good walking down the aisle in my bridesmaid dress!  But for the long term, I firmly believe that a happy mommy equals a happy baby and doing something good for my body will help me to feel good about myself and be the best mom I can be!

How do you balance time spent with baby and time for you and your husband?

Luckily I have lots of family nearby that are happy to be free babysitters, so my husband and I have managed to sneak away for a few date nights over the last few months.  And on the nights we’re home, we make it a point to sit down to dinner together every night…even if the little man is sitting right next to us and one of us is bouncing his chair with our foot!

What would you say is your biggest hurdle in being a first time mom?

Letting others help me.  In the beginning, whenever I heard my son cry I wanted to be the one to hold and comfort him.  I was becoming exhausted and stressed because I never let anyone take the burden of caring for him off my shoulders for a little while.  I have gotten much better asking for help from others and learning to take time to take care of myself.

What advice can you share with pregnant first timers?

Trust your instincts!  Remember that no one is as connected to your baby as you are (you did carry the little guy or girl for 9 months) or better equipped to take care of your baby.  You will know what your baby needs, and gaining that confidence will make you feel empowered.

Blogger, Rachel Ortense, caught in the middle of a juggling act. Blogger, feeder, mom.