Category Archives: Exercise

Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

There is no shortage of health information available on the internet, in the media, and from well-meaning family and friends.

But some of that information may be doing you more harm than good.

In this post I spill the beans about some common healthy eating myths and what matters just as much or even more than “how much” you eat.

Learn why “what” you eat and “how” you eat it are super-important things to consider.  Plus try my green smoothie meal recipe.  HINT:  Smoothies should be considered “meals” not snacks or drinks.

Continue reading Everything You Think You Know About Healthy Eating is Wrong and it’s Making You Fat and Tired

Virtual 5K or 10K

running 5K

Run or Walk a 5K or 10K for a Cause

This is the Third in a series of our No Off Days (NOD)Challenges. This time it’s a Virtual Race. 5 K or 10K will be on November 9th . You choose the location with friends or by yourself. Local friends can come by the studio at 8am on November 9th for the 5K or 10K challenge to walk or run!

Follow us on #AspireNodChallenge

A virtual race is a race that can be run (or walked) from any location you choose. You can run, jog, or walk on the road, on the trail, on the treadmill, at the gym or on the track (or even at another race). You get to run your own race, at your own pace, and time it yourself. Running and walking on your own, or with friends! Your HooRag and Bib will be shipped directly to you or if you are local , you can pick it up at the studio.

Choose your Race below either a 5K or 10K for$30.00 . You’ll get a inspiring HooRag, and a Race bib and 15% of every entry will be donated to the Navy Seal Foundation

Also, 15% of any extra HooRag purchased during these 6 weeks, will also be donated to

  1. As a Bonus you also get your personal 5 K or 10 K – 6 week -challenge


2) Local Peeps- As a Special Bonus you get a special 30 minute Cardio session on Saturdays, if you are local at Aspire Pilates and Fitness.


  1. I’m local how do I pick up my t-shirt and medal without delivery charge?- Local friends- When you register, choose the “pick up from studio” option under the delivery options on Paypal.
  2. Where do I download my 5K or 10K challenge? Once you purchase, you will be redirected after you click- “return to merchant” and there you will find the download information.

Inspiring Flag Hoo Rag-

Virtual 5k and Flag HooRag benefiting Navy Seal Foundation
Virtual 5k and Flag HooRag benefiting Navy Seal Foundation
Virtual 5K with downloadable 5K 6 week program and HooRag and Race Bib
Virtual 10k and Flag HooRag benefiting Navy Seal Foundation
Virtual 10k and Flag HooRag benefiting Navy Seal Foundation
Virtual 10K with downloadable 10K 6 week program and HooRag and Race Bib

What in the World is Pilates?

A Little “Pilates” History

The following excerpt is taken from  “In 1880 near Dusseldorf Germany, Joseph Pilates was  born . As a child, Joseph suffered from several health ailments: asthma, rickets, and rheumatic fever.  In an effort to restore his own health, he studied anatomy books and reinforced what he learned by observing animals in the woods.  When Britain entered World War I, his German citizenship led to his imprisonment along with other German nationals as “enemy aliens.” Despite the unfortunate circumstances, this was a fundamental time in the development of his method.  During his imprisonment Joseph taught his exercises to fellow compatriots, and later he acted as a nurse-physiotherapist of sorts. Here he developed the first concepts for his innovative machines by disassembling the camp bunk beds and using the springs as a form of resistance to rehabilitate the injured and bed-ridden.  One of the greatest examples of the immense benefits of practicing Joseph Pilates’ holistic approach to health is the outbreak of a terrible influenza in 1918. The 1918 influenza epidemic decimated populations all over the world; areas of close co-habitations of people, such as internment camps, were especially hard hit. However, all those who followed Joseph’s routine survived due to their good health.”

In Short –Does it Work?

 An eight-week study published in Research Quarterly for Exercise and Sport studied the effectiveness of a Pilates exercise program on healthy adults (average age of 25) who had enrolled in a Pilates course for the first time (26 females, 2 males). After an eight week course, the Pilates exercise group showed a significant improvement in decreased body fat, improved flexibility for hamstring and low back muscle groups, and improved abdominal muscle endurance.

STOTT Pilates

There are different Pilates certifications..this in mine: I’m certified by STOTT Pilates for this reason: STOTT PILATES incorporates modern exercise principles and the original Pilates method and are designed to restore the natural curves of the spine and re-balance the muscles around the joints.  STOTT makes it applicable to sport-specific training and everyday life.

Pilates makes everything …better!

Why Pilates

*Pilates focuses on the flexion, extension and rotation of the spine. It also  strengthens all of those deep ab muscles and muscles around the spine

*Reduces joint & lower back stress

*Balances flexibility with strength Leads to better muscular symmetry

*Heightens body awareness

*Non-impact, easy on the joints

*Can be customized to suit everyone from rehab patients to elite athletes

*Complements other forms of exercise

*Improves sports performance (golf, skiing, skating, dancing, equestrian etc.)

*Improves balance, coordination & circulation.

Beginner- Two Pilates Exercises

 The Roll-up-  Lie back with legs straight and arms extended above head next to ears.

Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes.

Half Roll Back- Begin seated on the Mat, tall and lengthened, ensuring your feet are hip-distance apart. Curve your spine and roll back as far as possible while keeping feet on the mat

Start with 10 reps of each of these.  Usually this is just the beginning for the entire repertoire.  More to come!

 CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury. If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.