HIP Studio - Pulling Inspiration, Written by: Kayte Corrigan

HIP studioThey say what you focus on expands. I certainly hope that doesn’t include my rear end because that’s been my focus for a while. However, I do believe the power of positive thinking is a discipline as challenging as eating clean for 3 months. For a while, because of a rigorous schedule, I had been taking my workouts at home. I started to notice a lack of effort and a disgruntled spirit. The biggest change was the depth of my critiques, I was never satisfied. Not with my effort, not with my body, or my focus. Our bodies and our minds have a relationship, I needed to work on mine being a loving one.

Recently, I’ve tried to focus on what I can do, and not what I can’t. As a result of my shift in focus, I found I can actually do more. I try more. I push harder too.
It’s hard not to compare yourself or your body to others in the room, so now I’m using it for positive vibes. I see someone working hard in class and allow her hard work to push me to my next level. If you are lacking inspiration for your workouts look no further than those around you. Together we work hard and sweat it out as a team. All you have to do is show up.
HIP Studio is a harbor where inspiration of all kinds docks. Each client, each trainer and even the writing on the wall is there as a spark for you to ignite your full potential. I know if I let myself be inspired by those around me, I will reach that potential and beyond. And I know you can too. Less critical, more loving, and opened to inspiration!
-Kayte Walsh
HIP Trainer

Rub it Right - HIP Recipes, Written by: Kayte Corrigan

The sun gets low in the sky, the warm breeze floats between your car windows as you pull into your driveway. It’s as though the whole neighborhood is having a barbecue and forgot to invite you. It’s starting to smell a lot like grilling season out there. Make sure you’re prepared with seasoning and spices to kick off a summer of barbecue. Sometimes the only thing standing between a good grill session and a great one is a little love from a rub.  Here are a few rubs and seasonings you can make ahead of time. All HIP recipes can be found at our favorite clean eating recipe site, the Gracious Pantry.

Clean Eating Middle Eastern Style BBQ Chicken Rub

Ingredients:

  • 1 tablespoon cinnamon
  • 1 tablespoon garlic powder
  • 2 teaspoons cumin
  • 1 teaspoon coriander
  • 1 teaspoon onion powder
  • 1/4 teaspoon cloves

Directions:

  1. Blend all spices in a small mixing bowl.
  2. To make your chicken, simply place the raw chicken, some oil and this spice in a bag and shake to coat evenly. Then place on your barbecue to cook.

Note: This entire recipe was enough to coat 8 large chicken breasts.

Clean Eating BBQ Tarragon & Garlic Chicken Rub

Ingredients:

  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon dried parsley
  • 2 tablespoons dried tarragon
  • Freshly grated zest of 1 lemon (optional)

Directions:

  1. Blend all spices together and rub onto chicken. Bake or bbq as usual.

Clean Eating Anytime BBQ Chicken Rub

(Makes enough to cover approximately 5 large chicken breasts.)

Ingredients:

  • 4 teaspoons garlic powder
  • 4 teaspoons coriander
  • 2 teaspoons cumin
  • 1 teaspoon black pepper

Directions:

  1. In a small bowl, whisk together all ingredients.
  2. Using raw chicken breasts that have been patted dry, rub the mixture into the chicken breasts until they are well coated. Put on a plate, cover with plastic and allow to sit overnight.
  3. When ready, barbecue as usual. (No oil!)

Clean Eating All Purpose Beef Rub

(Makes enough for 2 pounds of beef)

Ingredients:

  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • 1 teaspoon coriander
  • 1/4 teaspoon ground cloves

Directions:

  1. Mix well and rub onto steak. Allow steak to sit for an hour, covered in the fridge, then grill.
 

80/20 - HIP Studio 90 Day Challenge, Written by: Kayte Corrigan

So you’ve finished the HIP studio 90 Day Clean Eating Challenge! Congratulations for taking the plunge for a cleaner healthier you. After eating clean many of our HIPsters have found they are less bloated, less irritable, less fatigued with less headaches, less digestive issues. They are sleeping better, have more energy and noticing tone in their arms legs and midsections.
Feeling this good makes you want to eat clean for life, but once the challenge is gone and there are no more points to be rewarded how to you keep motivated? For one, a lot of the processed stuff you used to eat won’t taste good anymore. Rich food will be richer and sweets will be too sweet.
HIP StudioMaking clean eating a lifestyle isn’t as hard as you think, especially if you listen to your body and avoid what makes you feel gross. Think about clean eating 80% of the time and leave 20% up for those nights when you crave a burger and a beer or you indulge in a slice of cake for a co-workers birthday.
Creating consistency is what promotes change. Don’t undo all the good that you did on the challenge. Just because you can have dessert without deducing points doesn’t mean you should eat a whole cake. Balance in your diet, balance in your life. In meals or calories, 80/20 breaks down like this.
  • 3 square meals per day: 21 meals per week. 80/20 = 17 Neat & 3 Treat meals over the week.
  • 5 small meals per day: 35 small meals per week. 80/20 = 28 Neat & 7 Treat over the week.
  • 2000 calories average per day (daily view): 2000 calories. 80/20 = 1600 Neat & 400 Treat calories per day.
  • 2000 calories average per day (week view): 14,000 calories per week. 80/20 = 11,200 Neat & 2,800 Treat calories per week.

Some weeks you might find you’re 90/10 others 70/30, and that's okay! Thank you for completing the HIP Studio 90 Day Challenge with us!

HIP Studio - Get Your New Kicks!

If you’re using them, you’re probably abusing them. When you are getting the most out of your training, you’re getting the most out of your shoes too. Signs of wear and age are found in different places, but the American Academy of Pediatric Sports Medicine have broken it down to a few tell tale spots on your soles which will tell you when to get some new sneaks.
Improper footwear can lead to improper form and injuries. Take care of your tootsies and examine your shoes. Just because they don’t hurt your feet doesn’t meant they aren’t causing damage. Check and replace if…
1. The heel of the sole has worn down toward the midsole.
2. The heel of the sole is worn down more than 4mm on one side.
3. The midsole can compress and no longer support your arches. Midsoles are considered worn out if you see noticeable creases, unevenness on a flat surface, and/ or after 300-500 miles or 45-60 hours of high impact exercise.
4. Looking at the back of the shoe if the heel shank is flexible or leaning to one side, it’s time to replace.
5. Climate and storage effects wear, even if you didn’t meet hours or miles on a particular pair of shoes. If they are over a year old, they must go.
Replacing your sneakers maybe costly in the short term, but that’s nothing compared to a long term injury. Proper shoes for proper form.

Clean Eating Sweet Treat For Mother's Day, Written by: Kayte Corrigan

clean eatingIf there is anything we’ve learned from the Golden Girls is that ladies love their cheesecake! We’ve got a Paleo Cheesecake that will have you loving every bite like you got up in the middle of the night and were gossiping with your roommates. Make mom this treat, or pass it along to your husband to try his hand in it. Some notes for this recipe are to go easy on the lemon juice, it can easily take over. Taste as you mix. Also think about adding a bit of almond butter to the crust. Unsweetened Coco could make this a chocolate cheesecake but we won’t take you that far down the rabbit hole. Maybe you’ll inspire mom to eat clean when she knows she can have her cheesecake and eat it too!

We found this recipe on cleaneatingwithadirtymind.com, if mom’s not into Cheesecake, there are many other clean eating recipes to satisfy every mother’s sweet tooth.

On the preparation:

      Do not skip soaking the raw cashews in water. Soaking increases your body’s absorption of the vitamins & minerals, and neutralizes enzyme inhibitors naturally present in raw nuts and seeds.. Soak them for at least 4 hours, if not overnight. A blender works best for the filling (made it creamier), and food processor for the crust. Also, don’t substitute the coconut oil for any other oil, as it is solid at room temperature, and therefore helps the cheesecake stay firm.

For the crust: 1/2 cup raw pecans (pecans don’t require soaking) a little more than 1/2 cup soft pitted dates 1/4 cup raw flaked coconut tiniest pinch of sea salt

For the filling: 3 1/2 cups raw cashews (soaked & drained) 2/3 cup agave nectar 2/3 cup extra virgin coconut oil 2/3 cup fresh lemon juice 2 teaspoons vanilla extract or 2 vanilla beans, scraped

Directions:

Begin by soaking the nuts. After they’ve finished soaking, prepare the crust. In the bowl of a food processor, chop the dates, nuts, coconut and sea salt. Process until it holds together when you press it between two of your fingers. Set aside. Begin the filling by slightly warming the coconut oil in a bowl of warm water (it melts at 77 degrees). Add the cashews, coconut oil, agave, lemon juice and vanilla into the pitcher of a blender, and blend well (until completely smooth). Blend a little more, just to be safe.

Press the crust evenly into the bottom of an 8-inch spring form pan (don’t go up the sides). Pour the filling on top and freeze for 4 hours, or over night. To serve, let the cheesecake thaw for about 30 minutes, and cut into small slivers.

Raspberry Compote:

1/2 cup of raspberries 1/4 cup of water 1 tsp of raw honey 1/2 tsp. of vanilla extract a dash of almond milk (or you could use coconut milk)

I put all of the ingredients together in a bowl and used a hand mixer until blended. Then drizzle desired amount over your slice of cheesecake.

HIP Studio Tips For Grandmas

HIP StudioWritten by: Kayte Corrigan The experts at HIP Studio know that fitness is a life long thing like a marriage, ‘til death do you part, and a good reason why grandmas are looking and acting younger and younger. There are times your relationship with fitness might suffer, times when you’re bored with your fitness, or you just don’t give your fitness enough attention. Sometimes you feel like the romance is gone, but if you’re dedicated to making the relationship work, fitness will have your back ‘til the end, the very end. Live long and healthy so you can see the third generation.

50s: Gravity and metabolism are frienemies now. Women gain an average of 12lbs post menopause and everything else droops. Posture is key, it can certainly age you one way or another. If you haven’t started strength training by now, get right on it. Keep a set of dumbbells around if you can’t get to a class, conscious of proper technique. Activity will require more recovery time. Stretch after every workout no matter what. Pilates and yoga will help you recover and stretch while maintaining strength and increasing flexibility. Strength and flexibility become synonymous with health.

60s & 70s: Joint health becomes a focus, so don’t give up on fitness. We’re not saying run a marathon, but don’t let aches and pains hinder working out. Adapt your workout, low impact rules. Enjoy long walks. Resistance training is still important, but using lighter weight will relieve joint pain while lifting. This isn’t the time to max-out on your bench press. Stretching and practicing balance postures are also essential. If you don’t stretch now, the flexibly in your joints when you’re 80 will be completely lost. Pilates can aid in flexibility as well as balance, both of which will carry you through the golden years with grace.

HIP Studio Tips for Moms

hip studio  

Written by: Kayte Corrigan “Youth is wasted on the young,” you’ll hear a mother say as she bends down to grab a rushing toddler. “If I had one ounce of his energy…” Yup, I think we’d all agree. Besides the broken record of benefits (improves mood, fights weight gain, combats disease, boosts energy, increases sex drive), exercising consistently on a long enough timeline can improve your quality of life and help you age gracefully. Here’s a breakdown of the best things to do during your hardest most demanding years as a mom, according to fitness experts at HIP Studio.

20s & 30s: If you haven’t been living an active lifestyle, you could see the biggest weight gain during these years. Time speeds up, life starts flying, and your workout could fly right out the window. Maximize your time by doing interval or circuit training. You’ll burn more calories in shorter duration. Not to mention, switching up your routine fights flab and boredom. Make sure to add weight training; your future bone density depends on it. Increased strength has other benefits too. The more muscle, the more efficient the metabolism. Don’t let it get lazy on you. Pilates is one of the best workouts for your 30s, pulling everything back together after a pregnancy, a workout hiatus, or even if you’ve never lifted a dumbbell in your life. In addition, start incorporating invisible workouts: take the stairs, stand while on the phone, park in the rear of the parking lot, walk an extra block with the dog. This doesn’t replace workouts, but it forms great habits for decades down the road.

40s: Just because you’re “over the hill” doesn’t mean you can coast down the other side. Being active now is more important than ever. As estrogen levels decline, fat settles in the abdomen. Aside from the obvious esthetic downfall, it also puts fat circulating close to your heart, a leading cause of heart disease. Pilates can help with your midsection as well as getting the heart in working order. Increasing strength training will help fight the gravitational pull and changes in body composition, but make sure you are lifting properly. Technique is king, a ruler above all injuries for years to come.

HIP Tips for a Better Night Sleep, Written by: Kayte Corrigan

Sleep isn’t something you notice until you haven’t gotten enough of it. Take the time to practice good sleep habits for a better waking performance, mind and body. 1. Reduce the intensity of your evening activities. In the two hours (ideally) preceding bedtime, it’s time to put aside tasks that stress you out. Exercise, while promoting sleep when practiced regularly, can often interfere with sleep if performed too late in the day. Try to work out as soon as you get home from work and follow it up with a meal. For many people, scheduling exercise and dinner three or more hours from bedtime works best.

2. Create Bedtime Rituals. Calming behaviors can also help you unwind by providing psychological cues for sleep. Take a shower or bath, brush your teeth, read a book, listen to music or meditate. 

3. Create an ideal sleep environment. Get curtains that totally shut out light. Close the windows for silence. Adjust the temperature so that it’s cool and comfortable. Prepare extra blankets. Find a reliable alarm clock, you don’t need the paranoia that you won’t get up.

4. Get on a Sleep Schedule. The more regular your rhythm, the easier it will be to drop off to sleep, and to sleep soundly for a full, deep eight-plus hours. If a dinner, movie, party, travel, kids or anything else keeps you up late one evening, compensate the next day or two by turning in earlier, or sleeping later, or both. And certainly when traveling give yourself time to acclimate, if you need to be your most alert, best self, take an extra day or two whenever possible.

5. Reduce sleep interruption substances. Try not to take sleep aids unless proscribed by your doctor. Try natural relaxation methods and avoid popping over-the-counter medication that you may not need. Taper off caffeine intake, especially after 3pm. And reduce alcohol consumption before bed. These substances interrupt your natural sleep cycle. Especially avoid them if you are trying to catch up on sleep.

2-A-Days

Written by: Kayte Corrigan

You can train your body to wake up at the same time every day and you can even train your body to be ready to exercise at the same time every day, but variety is the key to seeing results.

This week HIPsters on the 90-day challenge were asked to add an additional 20-30 min cardio element for 5 days of their training. Adding 2-a-days, strength training in the morning and cardio at night or vice versa can push you off a plateau and see greater weight loss in a shorter period of time. A few rules of the wise can keep your 2-a-day workouts from beating you down.

  1. Separate your cardio from your strength training. If you are taking a 30/30 class, Kickboxing or Zumba in the morning, grab some weights or bands and do strength training at night. If you are taking High Intensity Pilates, Barre, or Yoga in the morning add 20-30 mins of cardio (jog, biking) in the evening. On the days you take Bag Of Tricks assess what you for your second workout, yoga is a great idea.
  2.  Allow for at least 6 hours between each session to give your body time to recover.
  3.  Stay hydrated!
  4.  Eat properly timed meals. It’s important to give yourself a recovery meal as well as a pre-workout boost. Also make sure you are fueling your body correctly. Junk food makes your workout junk too.
  5. Warm ups and cool downs for both workouts, stretching and/or foam rolling is a must.
  6.  Make sure you get 1-2 FULL DAYS REST! You need it for recovery.
  7. Listen to your body. If you are overtraining you will feel it in the following symptoms: decrease in performance, disrupted sleep, chronic fatigue, headaches, muscle and joint pain, weakened immune system.

You can adjust your schedule to incorporate your 2-a-days with single workouts on off days. This is intense training schedule causes your metabolism to elevate twice after each workout so you can burn more calories at rest.

There’s an App for that.

Written by: Kayte Corrigan

Sometimes we forget that the key to a chiseled physique comes down to science and math. What you put in your mouth can be calculated and figured with your exercise… and there’s an app for that. With so much available to our thumbs it’s a logical next step to integrate fitness and nutrition onto our devices. If you’ve ever had trouble keeping a food log, or if you aren’t quite sure if you should have a second banana, even if you are having trouble seeing improvements in your workouts, take the time to visit myfitnesspal.com and brows the applications.

Their first app, myfitnesspal, helps you log your food and your workouts so you can see what you are burning and what you are storing over time. It’s hard to tell where we go wrong if we can’t track our progress. The log takes the guess work out of it. If it’s weight loss you want, you can clearly see where in our diet you can cut calories.

The other apps can help you train for a marathon, distance bike ride, swim, sports, there are even apps to calculate your resting heart rate and sleep patterns for recovery. It’s worth a look to see what can go to work for you. You need a support system for success, why not get your technology on board too?