How to Bounce Back After a Holiday Weekend

IMG_0175We love long holiday weekends but inevitably no matter how “good” we try to be, we all feel a little off when we wake up to start our week. Maybe a little more tired, dehydrated, bloated… however you may feel this morning here are our top 5 tips to get you back on track and feeling your best.

1. LEMON WATER: One of the easiest things to do first thing in the morning! Lemon water is great for digestion, helps bloating and is full of electrolytes so it’s detoxifying, hydrating and helps flush out the extra water weight you maybe storing.

2. EXERCISE: No surprise here. You have to sweat it out! Any high intensity workout that gets your heart rate up. Ideally, Bag of Tricks, Power Circuit, Piloxing or Kickboxing so you get the cardio that burns extra calories AND you’re building muscle, which is key to burning calories after class. Plus you get an endorphin boost which instantly makes you feel better. If you can’t make it in, try one of our online HIIT workouts.

3. CUT OUT SUGAR, SALT & PROCESSED FOODS: If you’ve had extra sugar and salt over the weekend this one is a must. Continuing to eat these foods depletes your energy, weighs you down and makes your mind feel cloudy. Eliminating these types of foods will give your digestive system a break, increase your energy and instantly make you feel lighter.

4. GREEN SMOOTHIES: We love green smoothies because they are low in sugar, low in calories, and full of vitamins that will help flush out your system and give you an energy boost. Green smoothies are full of fiber which will help you curb sugar cravings and all the extra vitamins will make you feel more alert. Here is our favorite bounce back smoothie:

Greens: handful of spinach, kale, 3 celery stalks, 1/2 cucumber

Fruit: Try to stick to 1 piece to keep sugar low like a pear

Liquid: you can do water, almond milk or coconut water

Optional Add ins: 1 scoop protein powder, ginger, bee pollen, maca, chia seeds, cinnamon or turmeric. Blend and Enjoy!

5. SLEEP: Give your body a break and go to bed early this week. Sleep and metabolism are controlled by the same sectors of the brain. When you are tired, certain hormones spike in your brain which are the same hormones that drive your appetite. Try to get a least 7-8 hours each night.

Follow these 5 tips and we guarantee you’ll feel better by tomorrow.

 

hip90 | REAL RESULTS REAL PEOPLE

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Our hip90 day challenge has come to an end and surprisingly we’re all a little sad. Sad only because the results this year have been amazing and everyone wants to keep going! The transformations, both in mind and body, have been inspiring and impressive. These ladies worked hard and it shows. The reason why this program works is because it’s not a ‘diet’ or about deprivation, it’s about making better choices. It’s not about counting calories and killing yourself in your workouts. It’s about change; change in your thinking and in your behavior.

Image-1Each week the challengers got a new challenge to focus on. They varied from one week with no sugar (yes no alcohol too), to 50 push-ups everyday then to changing your perspective with a gratitude journal. These weekly challenges along with our meal plan and checking in with us kept everyone on track and accountable. Every week you learn something new, you push yourself in a different way and you start seeing changes. You start feeling better, clothes are fitting loser and energy is up. Half way into it, it becomes ‘normal’ not to order that 3rd glass of wine, not to grab that french fry your friends are eating and to check the ingredient list on your purchases. All those things that seemed crazy at first start to come naturally.

If your ready for a change or just need an extra boost we are starting our hip60 program Wednesday, May 7th which will take you up to July 3rd right in time for 4th of July. Sign up here (under our online store/products).

We’re so proud of these ladies and wanted to share some of our favorite quotes:

photoMy biggest take away was that I really had no idea of how poorly I was eating and treating my body.  I am not a sweets person in general, but was shocked to learn of the sugar I was consuming on a daily basis in bread, pasta sauce, condiments, regular yogurt, etc.  More importantly, I did not realize the impact it had on my blood sugar levels and how it was directly contributing to the added weight I wanted to lose.

Overall I feel really great.  I have more energy, I sleep better and feel better in my clothes.  I am very glad that I did this challenge and that I now have the knowledge and tools to continue with it.  

Image-1My biggest take away: Exercise only works if you do it regularly – you can only be fit with consistency.

I feel 100% better than I did when I first walked in.

This challenge has been the best gift I could have ever given to myself!!!

On completing the challenge: The inspiration came from you and your team. The classes are fast paced and fun, the instructors are top notch, the eating part of the challenge was a challenge but it was doable.

On reaching her goals: I feel like I’m much closer to where I want to be since beginning the challenge, which is why I joined. It’s a good way to keep you accountable, and I have to say, I’m sad it’s over!!

I have stamina, no headaches, more energy, and am off anxiety medicine. I’m starting to notice that my jeans are fitting me much better than before.

The biggest takeaway is that I need to continue to make myself and my health a priority. I will continue to eat clean. The workouts are the biggest challenge for me, but I love all the Hip videos. It’s great to be able to squeeze those in on the days when I can’t get to the gym or when I’m traveling.

On reaching her goal of push-ups on her toes: Success! I reached this goal in the first 30 days, which made me realize that I could do this all along, I just wasn’t pushing myself hard enough. So that became a theme in my workouts over the past 90 days. Whenever the instructors offered a harder or an advanced variation, I tried it. Every time. I couldn’t always do it for all the reps or the entire duration of time, but I always tried it. And I surprised myself over and over again! 

 

HIP Studio’s HIP Tip of the Day: Lemon Water

Sounds so simple but this little fruit is loaded with amazing benefits. We try to have it every morning before our coffee to help us feel clean & energized. Lemons contain a high dose of Vitamin C and antioxidants which have a powerful effect on our bodies. Here are a few reasons why we love them:

– Great for digestion – helps bloating and gets things moving along, if you know what we mean 😉

– Detoxifying & alkalizing for the body, especially the liver & kidneys. Great way to kickstart your morning if you had a little wine the night before!

– Amazing for the skin and said to be a natural wrinkle fighter.

– Hydrating and full of electrolytes which makes it a perfect drink after a sweaty HIP Studio workout!!

Watch the video to find out more on how to get your fix.

 

Pilates and Yoga Provide Balance for a Happy Body and Tranquil Mind

pilates and yoga

It is easy to get caught up in your jam-packed, hectic schedules. Between work, kids and household responsibilities, there is often little time left to take care of yourself. Finding a good way to exercise both your body and mind is important to not only maintain fitness, but maintain sanity as well. Pilates and yoga are excellent ways to bring yourself back into balance, as they help improve your physical health as well as your mental wellbeing.

Pilates began as a way to help injured athletes safely return to exercise. It helps to restore balance through lengthening and stretching the major muscle groups in the body. This type of exercise can be used to improve flexibility, balance and body awareness. Yoga works similarly to improve these areas, but focuses on three main elements: exercise, breathing and meditation. Both forms of exercise can help grow muscular and postural strength.

Yoga is actually an Indian philosophy that started thousands of years ago as a pathway to spiritual enlightenment. There is a wide range of practices, but each one utilizes structured poses in combination with the awareness of one’s breathing. The exercises are designed to increase your body’s efficiency by stimulating the endocrine system of your body, which regulates mood, among other things. By linking these movements with breathing, yoga makes exercise focused and purposeful. Concentrating on both the postures and your breaths is a form of meditation.

Research has proven yoga to be a way to relieve stress while giving an individual gentle exercise. The movements can help improve blood circulation, stretching muscles to relieve tension. This can lead to reducing anxiety and increasing feelings of calmness. Easing muscle tension can also reduce joint pain and improve flexibility. Lastly, yoga can make for a happy body, as holding muscles for a short period of time can improve cardiovascular fitness. Regular yoga practice may even help normalize blood pressure.

Pilates is partially inspired by yoga, similarly requiring concentration and focus. Pilates also uses gentle movements and postures to both stretch and strengthen muscles. One key difference between the two is that yoga is a series of static positions, and Pilates is based on doing exercises and movements while you are already in a difficult position. Holding your posture largely uses your abdominal muscles, and the quality of the posture is often more important than how many repetitions you can do.

The health benefits of Pilates include increased strength and tone, especially in your core muscles, which include your abdominals, hips and buttocks. Other benefits of the exercise include the rehabilitation or prevention of injuries through correcting muscle imbalances. Improving balance can also improve overall physical coordination. Like yoga, Pilates can also utilize deep breathing, which can lead to improved concentration and relaxation.

While getting exercise is a key step in improving physical health, not all exercises can address your mental wellbeing. Through combining gentle exercises with powerful concentration, both disciplines work to improve your body and your mind. Regular practice of either can result in better stress management and improved muscle tone. Individuals can greatly benefit from practicing Pilates and yoga through creating a happy body and a tranquil mind.

 

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 Food Face Off: Spinach vs. Kale, Written by: Kayte Corrigan

clean eating

Clean Eating:
Spinach vs Kale

I know you can’t really go wrong with leafy greens, but my staple baby spinach had me second guessing in the store. I love to put it in smoothies, egg scrambles, or chop it up really fine for salads and veggie bowls. I look down the long display of fresh produce at the grocer and land upon the Kale Korner. I love the crunch of kale and the taste, but how does it stack up against my tried and true?

100g of Kale vs. 100g of Spinach

Calories: Although when it comes to greens, don’t need to count they are all pretty low. But it’s good to know if you need more or less for your diet.
Kale: 50 vs. Spinach: 23
Carbs: it’s not that you’re eating them it’s how you balance them.
Kale: 10g vs. Spinach: 3.6g

Protein: it’s what makes a good recovery drink, snack, or meal!
Kale: 3.3g vs. Spinach: 2.9g

Vitamin A: for your bones, night vision, and immunity boost. Skip the night vision goggles, get more A.
Kale: 308% vs. Spinach: 188%

Vitamin C: for immunity, cardio health, joint and skin health, and it’s easily lost in the body so daily intake it necessary!
Kale: 12% vs. Spinach: 3%

Calcium: For bone density. You’re bone density increases and peaks about age 30. A calcium deficiency will cause the body to “steal” the calcium from bones. Prevent calcium thievery, get your recommended daily value.
Kale: 14% vs. Spinach: 10%

Iron: For your blood. Iron is a component of hemoglobin in red blood cells that transport oxygen to cells.
Kale: 9% vs. Spinach: 15%

See how the rest of the vitamins and minerals stack up here:

Both are excellent and make a great green medley if you simply can’t choose. Depending on what your body needs choose which leaf is right for you, but if you stick to just one, you could be missing out on the other.

HIP Studio Tips for Moms

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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.

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.