Do you need to cancel participation and just make a cash donation instead? Not at all! If you put the right plan into action, you can ease yourself up to the right fitness level with a little time to spare.

Getting ready for a sporting event, especially if you haven’t trained in a while, is serious business that often demands planning and preparation. The more time you have to get ready, generally the better. Keep in mind that even highly skilled marathon runners take the time to prepare before big events. No matter what square you are starting from with the right guidance, you can get the job done right.

Preparing for an event isn’t like cramming for a test though. You can’t do it overnight. To set yourself off on the right foot and make sure you can go the distance, consider doing these things:

• Get professional advice – One of the best places to start is to seek out the advice of a teacher.  Talk to the staff at your Pilates and Yoga Studio and tell them your goals. They can help you assess your current fitness level and create a training schedule to gradually and safely build up your strength and endurance. Remember, it is best to work your way up to the goal over a set period of time. It’s just not likely feasible – or healthy – to go from not exercising at all one day to trying to compete in a triathlon the next.
• Focus on your diet – As you are training for the event, keep your fuel consumption in check, too. Training will put a bigger demand on your body as far as caloric needs are concerned. Just don’t go overboard or undercut your true needs. You can also ask your trainer for advice on proper nutrition during training. You might, for example, need more carbohydrates and protein.
• Enlist support – Training for an event is hard work and it can wear on your resolve after a while. To make sure you stay on track, do rely on your instructor, friends and family to keep pushing you forward. When you’re not going it alone, the road can be much easier to navigate.
• Take it one step at a time – When you’re preparing for a big event, you need to take training one step at a time. Listen to your teacher and follow the plan put into place. Do this and you can reach your goals with time to spare.

Whether it’s a marathon, a 10k, 5k or even a triathlon you want to train for, a sensible staged approach is often the best. When you give yourself time and follow professional advice, you can tune your body to go the distance.

About the Author

Conni Ponturo- is the owner of The Absolute Yoga & Pilates Studio.  She’s been teaching Pilates for over 11 years, coaching clients to good health and weight loss. She loves working with clients taking on a new challenge and pushing the limits.

Come in for a free consultation and discuss your fitness needs.

The Absolute Yoga & Pilates Studio

20855 Ventura Blvd.                                             

Woodland Hills, CA 91364

818-226-0695

Can you resist and put yourself on a healthier path? You bet you can! These tricks and tips can help you navigate around temptations:

• Make your home a haven – It’s probably not feasible to put yourself out of the path of temptations all the time. You can, however, give yourself one “safe place” where sweets and other treats are not found in abundance. Get rid of the junk food in your own home by giving it away or tossing it out. If family members get distressed by this notion, give them a “junk” cabinet and stay away from it yourself.
• Change cooking habits – Eating right doesn’t mean having to give up on flavor. When you opt to grill, broil, boil or bake your favorite foods instead of frying them, you can make a big difference in your eating habits. Replace heavy sauces and tons of butter with spices and healthy side dishes. Be creative on this front and you are likely to find making good food choices tastes quite good.
• Don’t skip meals – Skipping meals and even planned snacks is bad for your metabolism. It can also make you so hungry at mealtime that you’ll be more likely to select faster, less healthy choices. Eat throughout the day and your hunger level won’t get out of control.
• Order wisely – Even if you have to eat out, try to look for healthier choices on a menu. Even fast-food restaurants do offer alternatives to fried, calorie-laden foods on their menus.
• Stock up on healthy snacks – Replace those bags of chips and chocolate bars with healthier snacks. Fresh fruits and vegetables, whole grain crackers, low-fat cheese, yogurt and other options can fuel your body and satisfy cravings, too.
• Cut out sugary drinks – Don’t overlook the need to stop drinking sugary sodas or juices when losing weight is the plan. Opt for lower-calorie choices and your body will thank you for it.  Water is always a terrific option.  Feel free to add lemons or cucumbers to make it a bit more palatable.
• Think before you eat – Before popping a doughnut or other unhealthy choice into your mouth, stop and think. It’s also a very good idea to read labels when shopping to make sure you know exactly what you are buying and putting into your body.

Making healthy food choices isn’t easy, but it can quickly become a habit. Be creative in your food choices, vary your menu plans and seek advice from your trainer and you are likely to find that eating healthy never tasted better. Changing lifestyle choices doesn’t mean giving up on flavor or going hungry.

About the Author

Conni Ponturo- is the owner of The Absolute Yoga & Pilates Studio the premier studio in Woodland Hills.  Let us help you make better choices in your life.  When your ready to change your life, call for a free consultation 818-226-0695.

Mommy and Me Yoga Session Begins!!

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For Mommies and babies 6 weeks to one year of age.

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Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry & Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved