30 Day Stomach Series Challenge!

Hi Everyone!

A big congratulations to Lori Valentino, winner of our Omega Juicer! 

Thanks so much to Lori and all of you who liked us on facebook and are now following our blog.  This helps us reach out to many more in our community.  Spreading the wellbeing that Pilates brings.

I am so excited to announce our 

30 Day Stomach Series Challenge! 

Those of you who have been coming for a while know I have been talking about (threatening) this for a long time.  Now that we have the video and you can do it at home, there are no excuses. This is how it will run. We will begin March 15th and go for the next 30 days.  

Can you imagine keeping a really clean diet, and doing this for 30 days? You can't help but get nice lean firm abs. I do think its important for your diet to be good also. Commit to both. No sugar, wine on weekends, and try to be vegetarian at least 3 of the 7 days in the week. Please hit reply and let me know you are in! 

You can also sign up at the studio.

I will help keep you motivated and ask that you help me and everyone by posting your comments & progress on our blog. 

This is going to be fun!

Love you all!

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PRINCIPALS OF PILATES

In order to gain control, you must concentrate on coming from your center with precise flowing movements that ride within your breath.  

This sentence incorporates all the pilates principles.  It is not important WHICH exercise you do, its about HOW you perform them.

We have 6 principles we refer to in pilates

These are the things we keep in the back of our mind while we are performing the exercises.

Pilates fusion of mind and body-- carry into everyday life.

1. Control (through your mind). The pilates method teaches you to be in complete control of your body, not at its mercy. The movements are specific and controlled.

2. Concentration. You need to concentrate on exactly what you are doing, All the time. *Hard to do. Focus will get easier.

3. Centering. A starting place. All movements start from your center, or your core.  Think core of an apple. All movements start from your center and work their way out.  Focal point of pilates.

4. Flowing movement.  Movements start from your center than flow outward. Not too stiff. Not too jerky or not too fast or too slow. Also, this refers to the transitions from one exercise right into the next. 

5. Precision. Precision is a vital part of control. Concentrate on doing the movements exactly as they were intended to be done. Working on precise alignment of the body.

6. Breathing. Very Important.  All the above aspects are but think of this first.  Breathing should be properly coordinated with every movement. A full inhale then a full and complete exhale. Inhale starts. Exhale finishes. Breathing gets the blood charged with oxygen and your able to get rid of waste. An Internal shower.

http://www.youtube.com/watch?v=S0S-e9WXsy8

Can't make it to class?

 Now you don't have to give up your workout!  

We know how important consistency is in keeping your body in top shape.  The Stomach Series was made just for you with this in mind.  Take your workout anywhere with you.  Share with your friends.  

 Enjoy, and please let me know what you think.

Seven Steps to Letting Go of the Past 

by Susan Gregory

“Do not remember the former things, nor consider the things of old. Behold, I will do a new
thing, now it shall spring forth; shall you not know it?” Isaiah 43:18

This is adapted from a short talk-show interview I saw with Bishop Dennis Leonard, the Senior
Pastor at Heritage Christian Center in Denver, Colorado. These are his seven steps and then I
added my own thoughts.

1. Let go of the baggage. Whether we realize it or not, as long as we hold on to our past, it
serves as a heavy weight on us. We need to let it go! This may not be an instantaneous
experience, but it can be our goal. My friend who experienced a very painful divorce
uses an image of a leaf floating down a steam. Whenever a
negative thought comes into her mind about her ex-husband and
the pain he brought to her and their family, she imagines that she
drops the thought onto the leaf and watches it float down the
steam and out of her sight.
I have written the names of past pains on a sheet of paper and had
a ceremonial “burning” to help me get in touch with letting go of the pain forever.
Another imagery I use is a set of keys. Imagine that I tossed you my keys and then
walked away. Someone comes to me and says, “I need your keys, Susan. Can you give
them to me?” I have to explain that I no longer have the keys. In the same way, I “toss
my cares” to the Lord . . . then if someone asks for the care (my mind or emotions), then
I send them to the Lord who has them!

2. Close that chapter. Just as in the verse of Isaiah 43:18, the Lord says, “Do not remember
former things.” Another way of saying that would be, “That was then and this is now.”
Rather than going back and re-reading the same chapter again and again, close that
chapter in your life. Move on . . . read on to your future. You can’t read two chapters at
the same time. Close that chapter and let it go. Let it get dusty on your “life bookshelf.”

3. Quit talking about the past. “Death and life are in the power of the tongue, And those
who love it will eat its fruit.” Proverbs 18:21 Every time we talk about the problem or
pain, we take what is in the past and bring it back into our present day! God forgets our
past . . . so should we.
I was able to help a friend end the dwelling she was putting on a painful relationship.
She kept going back to the past. She said, “I just can’t stop thinking about it.” I told her
that the next time she turned to those thoughts to imagine that she was sitting down to
her dining table and serving herself a bowl of putrid smelling poison. That did it for her.
She used that imagery for the next several weeks and it broke of thinking about the pain
and thus talking about it.Seven Steps to Letting Go of the Past  2009 by Susan Gregory Page 2 of 3
Susan@Daniel-Fast.com
An individual did something very unkind to me . . . a very selfish act with me as the
victim. I had a choice to either let it go . . . and not tell anyone about it. Or, I could call
my best friend and cry on her shoulder and every time someone would ask about this
person, I could go over the recent hurt . . . OR, I could make a commitment to the Lord
to not talk about it. When I did that, it allowed the pain of this act to leave me. No one
would ever ask me about it, causing me to have to remember it again. And I could let it
drop. That was a good choice for me and taught me a powerful lesson about the value I
receive when I “quit talking about the past.” This is also an important part of forgiving a
person. My motive of telling others would be to bring revenge and hurt . . . and we all
know that’s not my job to do!

4. Let go of the shame. We make mistakes. Sometimes we consciously or unconsciously do
things that hurt ourselves or others or we flat out disobey God’s Word. Thankfully, we
have Jesus and, “If we confess our sins, He is faithful and just to forgive us our sins and
to cleanse us from all unrighteousness.” 1 John 1:9 Even if we have confessed and
received forgiveness, we must let go of the shame that may try to linger. Instead of
dwelling on the shame, focus on the new spirit in you. Be thankful for the fact: “That
was then and this is now.” You are a new creature in Christ and you can shed the shame.
Since 2007 was such a hard year for me, I wanted to make sure I did everything I could
to get it into my past. On January 1st, I took a shower and “washed the year away.” I
prayed and confessed while the clean water poured over my body. I let 2007 run down
the drain never to touch me again.

5. Enjoy today! We’ve all read about or listened to teachings about the power of gratitude
and positive thinking! But few of us engage in the practice. Engage is a verb and it
requires us to take action. If we are to enjoy the day, we need to do it. I can’t enjoy for
you. You must enjoy for yourself. You can enjoy by making a conscious decision to look
at the positive things in your life, as small as they may seem right now.
While 2007 was a very hard year, I made a list of 100 things for which I could be
thankful. Some of them were big and others were very small. I had to dig down deep
into my memory for those 100 things. But that was a great way to preserve the good
memories (they are now written down) and they blessed me all over again. Actually, this
is the third year I have done this exercise and I highly recommend it, even if it’s not New
Years Day. Go back and remember the previous year and record the good that
happened.

6. Walk by faith and not by sight. This should be “how we are.” But to walk by faith, we
need to know the Scriptures. When we know them, then we can “think” them. That’s
what having the mind of Christ is all about. That’s why we need to spend time
meditating on God’s Word - so we can think like the Scriptures. That’s what God told
Joshua to do, “This Book of the Law shall not depart from your mouth, but you shall
meditate in it day and night, that you may observe to do according to all that is written
in it. For then you will make your way prosperous, and then you will have good success.”Seven Steps to Letting Go of the Past  2009 by Susan Gregory Page 3 of 3
Susan@Daniel-Fast.com
Joshua 1:8 Instead of focusing on our circumstances, if we want something different, we
must focus on the promises of God. And we find those promises in His Word.
Then we must believe. What does it take you to believe -- without any doubt in your
heart? The Bible says that “Faith comes by hearing, and hearing by the Word of God.”
Keep saying the promise over and over again so your mind can hear it. Surround
yourself with the Word. Flush your doubts with the Word. Do whatever you need to
believe!

7. Believe and understand the power of forgiveness. This is a big one! If you have
unforgiveness in your heart, GET RID OF IT! Do you hear me shouting? I have realized in
my own life the power of forgiveness. Whenever something “comes up,” I immediately
say to the Lord, “Oh, look, there is another place where I need to forgive.” Then I go to
work and employ the steps to forgive.
Remember that forgiving and trusting are two different things. Trust is earned.
Forgiveness is a free gift, no strings attached. You can forgive a person and still not trust
them and that’s okay. Forgiveness is not accepting the person’s action as right. Just as
the Lord forgives us, we must forgive others. The bottom line is that it’s a
commandment.
No one else can forgive for you. You are the one who must forgive those who have hurt
you, done you wrong, or caused you damage. I know it’s hard. But the Lord calls us to
forgive and the benefits far outweigh the act.
Letting go of the past takes work. If we want to move into a New Beginning, we must let go of
the past. Again, the choice is ours. Will we purpose to do it, or will we stay in the rut of the
past?

Susan Gregory
www.daniel-fast.com

Love what Drew has to say...

Hello Everyone....

No one likes chicken wings and beer more than me! Really! I was born in Buffalo. My Uncle Tony had several restaurants back then and was one of the first to serve buffalo wings.  I remember having so much fun with my sister and cousins going in and eating hot spicy wings.  My taste in beer came a little later in life. Nothing better than an IPA draft served in an ice cold glass.

My point in telling you this is that anyone can do a fast or a cleanse if they commit and decide to do it.  It's a commitment that's all.  I am ending my final, 21st, day of my Daniel Fast. I feel amazing! 

I have journaled a bit over the past 3 weeks and recently looked back at what I wrote.  It is funny, interesting, to look back at my thoughts.  My first few days I was telling myself "just get through it" "one day at a time" " after the 3 weeks I can have my bold starbucks again" "wine will taste so much better then" "maybe I will lose a few pounds" etc.

Midway through I was having second doubts about going back to coffee. I felt less puffy. My mind began to be more clear. I was making time on a regular bases for my meditation. I started to feel like my family life and my business were both getting better.  I was working out almost everyday some days pretty hard. I even did a trail run with a group from Platoon and felt great after.

I have read many times that it takes 21 days to develop a habit. It is so true for me.  Now that I am officially ending tomorrow, a big part of me wants to keep going. Why wouldn't I? I am not trying to prove anything to anyone. I just feel really good. I may go back to my starbucks eventually but for now I am going to try to stay on the cleaner side.  

Thanks so much for sharing the last 3 weeks with me, and I look forward to next year!

Hi Everyone!!  Just HAVE to share this with you...
I love Kris Carr...Enjoy!

xoxo Gina

Kind and gentle tips for a healthy 2013. Pick one or two points to focus on this month. If they all resonate, go for it. I’ve kept this short, sweet and doable. Keep in mind that these suggestions are not about “never” doing something ever again. I want to set you up for success, not bloody falling-off-the-wagon accidents followed by self-flagellating. If you slip, congratulations! You’re HUMAN. Ask yourself why and listen carefully to the answers. Growth-a-go-go. If these tips work for you, keep them going, one glorious day at a time.

1. Kiss yourself each morning.

Start your day slowly and with love. Here’s how I kiss myself each morning: I wake up when it’s still dark, light a candle, read spiritual text, and take long deep breaths. I make tea and write if I’m moved to. That’s it. Even if you have to get up 15 minutes earlier. Choose a time when your home is quiet and you’re the only soul awake. Or ask the waking souls to shhh so you can have your personal space. This step is worth it. You don’t have to choose monk-like activities. Do what your kiss beckons you to do.

2. I’ll have a green juice and a side of coffee, please.

Green juice will give you a great sustainable boost of nourishing energy. If you love coffee (I hear ya!), instead of giving it up, peel back to one cup and have your green juice first. Give your body a healthy burst of nutrients, alkalinity and antioxidants, then sip the joey.

3. I know you love sugar, but you are sweet enough.

Instead of grabbing that last christmas cookie, choose a ripe piece of fruit instead. OK, I know it’s not as stimulating as Grandma’s frosted cut-outs, but we’re trying to create some new healthy habits by deprogramming your addiction. If you crave sugar this month, choose fruit as much as possible. Move from baked and processed treats to a serving of nature grown goodness, preferably organic. If extra weight is your issue, just watch the pounds fall off with this one simple step. Once your palate gets reset, most sugar will seem too sweet. You’ll take two or three bites and move on. Easy, breezy satisfying.

Remember, your sugar cravings are not always about the sugar. Sugar is a mental trip too. It only becomes a physical trip when you overdo it. If you’re a habitual (and powerless) cookie gobbler, ask yourself what that urge is really about. Do you need more sweetness in your life? A time out from anxiety and stress? Some love? An apology?

Try this: Dust off your imaginary crystal ball. Look into the futuristic glass and picture how you will feel after the binge. Is this how you want to feel? If the answer is “no.” Thank the crystal ball and then slowly back away from the cookie. Do not make eye contact. Do not make any sudden movements. Get out of the room and call an adult. If the answer is “yes,” ask yourself why. Next, unpack the why. Your healing potential lives in the why.

Does this work always have to be so deep? Can’t you just have a frickin’ cookie and chill the frick out? Of course! But if you sense an addiction or a compulsion to drown your pain in confections (or cocktails), then you clearly have a spiritual assignment. Will you blow off your homework? Hint: It won’t go away. The universal teacher has a looong memory. Suck it up, and get it over with. 2013 is the purrrfect time to free yourself.

4. Cut animal product consumption in half.

If you’re eating dairy (ice cream, cheese, cottage cheese, yogurt, etc) or meat (lamb, chicken, steak, fish etc) cut your consumption in half. Do you eat animal products twice a day? Try once a day. You may want to keep a food journal to keep track. Sometimes we think we know what we’re eating, but we really have no idea. You don’t have to go all the way. Cutting back is victory enough. If you stick with this tip throughout 2013, I bet your cholesterol, heart (and hips) will thank you.

When you cut down on animal products, you can look forward to less mucus, better poops, glowing skin, less inflammation, less gas, and more freedom (aka less addiction to certain foods — ahem, cheese!). In “Breaking the Food Seduction,” Neal Barnard, MD discusses the addictive nature of dairy. Ready for some science? During digestion, casein breaks down into opiates known as casomorphins, giving you warm fuzzy feelings (there are high levels of casein present in cow’s milk for their nursing calves). Cheese has the highest levels of these casomorphins, making it the most difficult habit to break — it’s not in your head, you really are addicted to dairy! But don’t worry. As you add more plant-based foods into your diet, your cravings for dairy and other animal products will lessen. And if you’re concerned about calcium intake, have no fear. Dark leafy greens, beans, almonds and non-dairy fortified milks are fabulous sources.

You’re also probably wondering about where you’ll be getting adequate protein in your diet. Don’t sweat it. It’s easy to meet your daily protein needs with a varied plant-based diet (even theAmerican Dietetic Association agrees!). In case you’ve picked up on the “complete protein” myth that’s been floating around for years, there’s no need to worry about eating certain combinations of foods in order to consume complete proteins. As long as you’re eating a variety of veggies, beans, and grains, you’re supplying your body with the amino acids that it cannot produce on its own. Amino acids are the building blocks of our cells and there are nine essential amino acids that your body needs to absorb through food — easily found in a plant-passionate diet. Ready for the bonus round? One of the many benefits of plant-based foods is that in their natural, organic state (aka not deep-fried), they’re free of the saturated fat, cholesterol, hormones, chemicals and antibiotics that come along with a hamburger. Score!

But what will I eat in place of animal products, you ask? Let’s get real. You’re probably not going to find the vegan equivalent of Brie or beef tenderloin, but you will find plant-based recipes and whole foods that provide the creaminess, saltiness and tastiness needed to fulfill your dairy and meat-inspired cravings. When I wrote Crazy Sexy Kitchen with Chad Sarno, I didn’t know how the meat and potatoes crew would react. I’m still overjoyed every time I hear from a skeptic who has embraced plant-based foods because they can’t believe how delicious Crazy Sexy Kitchen’s veggie-inspired recipes are! In addition to vegetables, fruits, beans, grains, nuts, seeds and fresh herbs, you also have an abundance of vegan convenience foods available when you’re in a pinch. It gets easier each day to let go of animal products and embrace whole, plant-empowered, nutrient-dense foods!

5. Worship The Daily Ten.

Full disclosure: I have a gym membership, but I haven’t gone since I started to write Crazy Sexy Kitchen. Total waste. But it’s no shock. I’ve written five books now, and I always fall into the same patterns. So this year I joined yogaglo.com, an online mecca of yoga class videos by some of my favorite instructors. I also started working out with my friend Erin Stutland. She’d send me ten-minute videos to keep me moving while I was writing for you. Working out in ten-minute bursts has made a huge difference in my life. Now that I have more time I do longer sessions after work, but I still love my ten-minute bursts during the day. They energize my body and stimulate my creativity. If you’re having a hard time jump starting a workout program, can you move your body for just ten minutes per day … consistently? Walk your dog (2013 is a great time to adopt a doggie!), dance, jump rope, do ten glorious sun salutes. Just do it.

Baby deer rescue mission after mama deer was hit by a car.

6. Cultivate what nourishes you BEYOND food.

Your plate doesn’t contain all the answers. Your job won’t always fill your well. What would light your spark in 2013? What’s one thing you could do that would be all yours and would bring you lots of happy memories and smiles?

I’ll go first: Directly working with animals. If you’re on my newsletter you know that we post a different animal adoptions each week. I love that section. My heart doubles in size when someone writes me to say that they saw a little furry being in my email, and they scooped him/her up. Folks have actually flown across country to rescue their new family member. All based on a picture! This year I want to take my virtual passion into the real world. I’m currently marinating on how and when, but the decision to just do it is made and I can’t wait to dive in!

Healing Special Credit:

Lastly, and possibly most importantly, break the trance of negative self talk and the behavior that follows it.

First: Bear witness to the negative self talk. Notice the chaotic noise, the ever-changing stories. Now pause and remember that the voice in your noggin isn’t you. You are love, you are holy. And get this, the real you isn’t even you. You are beyond all knowing and attachment. You. Just. Are. Pretty trippy, right? But we forget this golden pearl when the mad, wild voice holds us hostage. Notice the voice but don’t adhere to it. Give it a shape and a nickname if you need to. Anything to show you how separate that voice is from you.

Second: Have compassion for yourself. A few weeks ago I wrote that I used to buy into the notion that suffering was optional. That was before I had a deep and layered experience with suffering. Let’s be real, suffering is a natural part of life. We can’t avoid it. We’re not robots. The trick is to acknowledge your suffering and then bear-hug it with compassion. Compassion is the medicine. Once you apply compassion you will be able to take the lessons and move through the discomfort. Residual ouchies may remain, but they won’t petrify you. We all have scars. They give us character. I have old scaly wounds on my knees from bike crashes and canoe flips. They’re just a part of me now. Neither pretty nor ugly, just there. Make sense?

Breathe. Smile. I love you. You love you.

As part of our ongoing Crazy Sexy Kitchen celebration, I’ve launched a series of weekly giveaways just for YOU! This week’s giveaway starts at 9 am EST TODAY. Head on over toFacebook to upload a photo of your favorite Crazy Sexy Kitchen recipe creation and enter to win a Gratitude Pack and 2013 Calendar from Lori Portka!

Peace and gentle upgrades,