HIP Studio - No TV Tuesdays, Written by Kayte Corrigan

Spring begins to fade into summer and although the weather might be a little warmer, I still feel myself giving into the grind. At my house we are trying to take advantage of the extra daylight and challenge ourselves to a HIP Studio NO TV TUESDAYS. It seems like almost every night of the week I can be found on the couch getting hooked on another show or searching for another movie. While the weekends tend to be more active, the weekly routine gives way to a post supper couch session. My better half and I have settled on changing our habits in the beginning of the week for more variety in our lives. We put together a list of activities to be enjoyed in recreation, none of which involve the boob-tube.

  • Leisurely Bike Ride
  • Take a walk to get staple grocery items
  • A game of scrabble
  • Reading session
  • Trying out new music
  • Watching the sunset
  • Mid-week power cleaning
  • Quality time with the dog, fetch!
  • Exploring new recipes
  • Painting/crafts or household projects (go back through your Pinterest Boards)
  • baking for a friend or neighbor

Sometimes its just a half hour sitcom to unwind, but that can be replaced with a chapter of a good book. Even during busy weeks when you flick the TV on just for noise, take the time to change your tune and select music instead. Use this HIP Studio No TV Tuesdays to change your habits.

Clean Eating June Foods, Written by: Kayte Corrigan

April showers bring May flowers and those blooms and sprouts lead to a June that starts out summer with a great crop of clean eating foods!!

clean eatingOn the fruit list we start to see berries. Blackberries, blueberries, strawberries top oatmeal, cakes, yogurt or just plain eat them as a snack. Toss peaches and plums into your lunch box or the perfect on the go snack. Melons like honeydew and watermelon beg to be sliced and shared. June is also a good time for peanuts if you’re looking to pair your fruit with a nut.
The long list of vegetables start off the season with a burst of green. Green beans, green onions, green peppers, leafy greens, mustard greens, swiss chard, kale, asparagus, arugula, brussels sprouts, cabbage cucumbers and zucchini bring the rich color of summer. Round out your color and taste pallet with squash, sweet potatoes, hot peppers, garlic, eggplant and early harvest sweet corn.
Remember produce isn’t the only food with a season, June is a great time to try seafood and get the best taste from old favorites. Black Sea Bass, Blue Crab, Clam, Grouper, Mahi-Mahi, Oyster, Shrimp, Snapper, Spanish Mackerel, and yellowfin Tuna are all taking advantage of warmer waters, and so should you. Get something fresh from the fish market to cook at home or leave it to the professionals treat yourself to some of the best clean eating fair of the season.

HIP Studio Trainers Know Rest Days Are Important Too!

HIP Studio  

Written by: Kayte Corrigan

Today don’t beat yourself up if you don’t make it to the gym or fit a jog in. Memorial Day and other holidays, weekends and those days when you just don’t have the time are as important as your 4-6 weekly workouts. HIP studio trainers know that building recovery days into your workout helps train your body as it adapts to your workout schedule.

When you exercise your body experiences physical stress, and repairs itself stronger, building and toning muscle. Once the body adapts to this physical stress you have to work harder to continue to see progress like lifting more weight, trying more or faster reps, even a different type of workout.
Sleep plays a large part in recovery. A couple nights of tossing and turning might make you groggy, but consistent sleeplessness can lead to elevated cortisol levels, stress, and effect muscle recovery and mood. Some studies have even linked lack of sleep to a decrease in aerobic endurance.
So when you have a day off and you feel like sleeping in, sleep. You probably need it. A holiday as a rest day isn’t going to derail your success, in fact it may promote it by preventing overtraining and lowering your risk of injury.
Take your holiday, HIPsters! Enjoy!

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 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.

Mango, Mango, Mang-o: Clean Eating, Written by: Kayte Corrigan

I never met a mango I didn’t like. Then again, I didn’t meet my first mango until I moved to LA in 2006. Actually, I did meet the SNL character Mango on a trip to NYC a few years before I ate my first mango, but I suppose that doesn’t really count. I still remember my first bite (clean eatingthe fruit, not Chris Kattan). Juicy, sweet, and simply blissful. How had I gone through my whole life and not tasted the golden egg of the fruit kingdom?
Mangos are packed with good stuff for the body (read: clean eating!). Vitamins A, C, and D, beta carotene too, high in fiber, iron, with powerful enzymes and acids to alkalize the whole body. Even though the fruit is very sweet, mangos have a low glycemic index so your blood sugar won’t spike after eating one.
Mangos aid in the immune system, normalize insulin levels, improve digestion and elimination, can help lower cholesterol and improve vision (vitamin A) and enhance sex drive (vitamin E).  Mangos also can be used externally for skin treatments. As for the skin of the mango, it’s great roughage to clean out the digestive track. The skin of some mango is being researched to reveal other benefits. It commonly gets overlooked because most people don’t like the taste. Personally, I don’t mind the skin, and it’s easier to prepare, hold and eat.
You may have noticed a surplus in mangos in your local produce department. And now that you know the benefits, you might want to take advantage. Clean eating so good, skip the chocolate and have a mango for dessert!

Foods for Your Slumber, Written by: Kayte Corrigan

Sleep is almost a cure all. It can help by increasing your resistance to viruses, reducing pain, improving your memory, and helping you lose weight. Sleep is better than any drug or vitamin you can take. But how does what you eat effect your quality of slumber? Eat the right foods for a better rest.  1. Fish - Boosts Vitamin B6 which is needed to make melatonin, a sleep-inducing hormone.

2. Yogurt - Ever heard of drinking a glass of milk before bed? Well, research shows a calcium deficit may link to difficulty falling asleep. Time your Greek Yogurt fix a half hour before bed. 

3. Kale - Not just dairy products are responsible for calcium, leafy greens can supply that as well. Kale is one of the top leafy greens supplying calcium.  

4. Bananas - Potassium and B6 rich also promoting melatonin production. Try whipping up some frozen bananas and 2 tablespoons of real peanut butter for an after dinner treat that promotes sleep. 

5. Chickpeas - Another B6-er. Carrots and hummus as a late snack, or throw some chickpeas in a salad if you’re having a late dinner. 

6. Cherries - Also promotes melatonin release in a study conducted in a small group of adults with chronic insomnia. They drank 2 glasses per day and saw a significant relief in their insomnia. 

7. Whole Grain Toast - It takes a good carb to spike blood sugar levels and trigger insulin production and then bring them back down again. Along with insulin, the release of tryptophan and serotonin to promote relaxation and quell anxiety. Both good things to have on your side when drifting off to dreamland. 

8. Steel Cut Oatmeal - Oatmeal is not only a great complex carbohydrate, but Oats are rich in the sleepy time fave vitamin B6. If you are reaching for a bedtime carb, make sure it’s a complex carb. 

10. Almonds - contain magnesium to promote muscle relaxation and sleep. Almonds provide a protein that will help regulate blood sugar levels and may help you stay asleep. 

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.

The Sleeping Influence

Written by: Kayte Corrigan If you’ve been training hard and eating clean, but still aren’t seeing significant improvement in your workouts consider your sleep patterns to be a possible factor. When we don’t get enough sleep from one night that sleep debt carries over into the next night, and the next and so on.

Although you can often mask the lack of sufficient rest with caffeine or energizing activities, internally your body still notices the difference. Your immune system suffers, you can experience increased cortisol levels while lowering growth hormone levels needed to repair the body. Externally you’ll feel a decrease in energy for day activities and workouts while your decision making suffers and less accurate execution of movement.
Most people require 7-9 hours of sleep per night. However, if you are in the middle of intense training for a challenge or a sport you need more than that to get into top form. It’s recommended to get an extra hour of sleep during times of rigorous training for your body to get the best rest, repair and preparation. That extra hour can be going to bed early, taking a nap, or sleeping in a little later.
A 2011 study of the Stanford Basketball team found that with an additional 2 hours of sleep a night boosted players’ sprint time 5% faster, and their free throws 9% more accurate. If you could see 9% better results, wouldn’t you catch some extra ZZzzz’s?
Need more information? Below is an excerpt from bodybuilding.com relating sleep to strength training and muscle repair.

As Dr. Dement notes, growth hormone is key, and “stimulates protein synthesis, helps break down the fats that supply energy for tissue repair, and stimulates cell division to replace old or malfunctioning cells.” If you wish to alter your body’s hormonal balance to accelerate recovery and supercompensation from your training program, a full night of sleep may again provide the answer.

As you fall into your deepest phase of sleep-“stage 4” sleep-the quantity of growth hormone released into your bloodstream is increased due to the action of growth hormone-releasing hormone (GHRH). GHRH is itself a sleep inducer, which fits with the suspected function of sleep: a physical state which serves to augment tissue repair, conserve energy, store sugars, and boost the immune system. Conversely, wakefulness appears to reverse these processes, at least in part.

 

Chia Seeds Are All The Rage, Written by: Kayte Corrigan

You’ve probably seen them in packages at the grocery store and they are popping up in snacks, power bars and drinks. Chia seeds are high in omega-3s and fiber, they are also very versatile making them the it-food of 2013. We sure did get them wrong when we stuck them on potted ceramic animals in the 90s and gave them as gag gifts at Christmas. 

With a high fiber content, just a small amount of chia seeds can help keep you fuller longer. For the same reason, you should only eat about one ounce per day so a fiber overload doesn’t upset your stomach. When the seeds get wet they form a gel-like substance around them, which in turn takes longer to digest. Since they don’t have much of a taste you can put a tablespoon in smoothies, yogurt, over oatmeal even in pancake batter for a little added nutrients

A great source of omega-3s, chia seeds are safe for pregnant moms looking to cut out fish due to mercury levels. Omega-3s are good during the prenatal period for developing brain health.

imageHere’s a quick pudding recipe as part of a HIP Chia Seed Starter Kit. Pick up a pack of seeds today!

Mango Coconut Chia Pudding Adapted from Skinnytaste.com

Ingredients:

1/2 cup lite coconut milk

1/2 cup unsweetened almond milk

3/4 cup fresh ripe mango, diced

2 tbsp chia seeds

1 tbsp unsweetened shredded coconut

4-6 drops liquid stevia (or honey to taste)

Combine all ingredients in a large container. Mix well and close container. Refrigerate overnight or at least 5-6 hours.