12 Foods You Should Buy Organic

I would love to buy everything organic, but it can get pricey.  These 12 foods (courtesy of eatingwell.com) are the top offenders and most likey to carry harmful pesticides.   Trader Joe’s and Sprouts are great affordable alternatives to Whole Foods (Whole Paycheck).  🙂 Have a great day everyone!  see you ’round the p0les! 1. Apples … Continue reading

Just another Manic Monday

Hi all you gorgeous ladies.  My brain is a little fuzzy from our hot dance night at On the Rocks.  I thought maybe to make this Monday a little more bearable i would post an assortment of pole related things for your viewing pleasure.  Don’t forget that workshops with Madeline are Saturday!!!  Sign up now!  there are workshops for all levels!!  See you hotties ’round the poles!

OMG!

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Spicy Honey Chicken

 

Well, the weather is warming up and it’s screaming BBQ weather for me. I tried this Spicy Honey Chicken recipe from Our Bites and it was amazing! You can pair this with lots of things. I made it with brown rice and a salad on the side. I can’t wait to try it with some fresh grilled corn. 🙂 Oh yeah, and it’s cheap to make! woo hoo! the leftovers are awesome too ❤ Just heat one up after class for a protein fix .

Have a great day you gorgeous ladies!

Don’t forget to sign up for the workshop with Madeline Eve

Spicy Honey Chicken

by Our Best Bites

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8 boneless skinless chicken thighs, about 2 lbs (you could use breasts as well)
2 tsp vegetable oil

Rub:
2 tsp granulated garlic
2 tsp chili powder
1/2 tsp onion powder
1/2 tsp coriander
1 tsp kosher salt
1 tsp cumin
1/2 tsp chipotle chili powder (it’s there in the spice aisle…you just have to look hard)

Glaze:
1/2 cup Honey
1T Cider Vinegar

Combine the rub spices in bowl and mix well.

Use kitchen shears to trim off any excess fat from the chicken pieces. Pat dry. Drizzle oil over chicken and rub in with your hands to lightly coat all the pieces. Then toss chicken with the spice rub to coat all sides well. Use your hands and get in there! Grill chicken for 3-5 minutes on each side, until cooked through.

While chicken is cooking, warm honey in the microwave so it’s not so thick. Add the vinegar and combine well. Reserve 2T honey glaze for later. Take the rest and brush on chicken (both sides) in the final moments of grilling.

I’m gonna warn you that this can make a hot mess, literally. It’s sugar, and it’s gonna drip. But the smelly smoke is worth it for a minute or two. Just leave your grill on for a few minutes after the chicken is done to burn off any excess glaze. It’s totally worth it once you taste this stuff.

Gaining Hip Flexibility Through Resistance Stretching

  I am continually on the quest for flexibility and it is an uphill battle. I hate to stretch, it hurts.  It’s a necessity, and I don’t just mean for pole and it making tricks pretty. As you age, your muscles naturally lose strength and size and can become less supple and stiffer. This  can affect the range of movement around your joints, which may lead to stiffness and put you at risk for injury.  While trolling Aerial Amy’s blog i came across this video and entry on resistance stretching.  Read below for an explanation on what the benefits of resistance stretching are from Ellen Lovelace a pole instructor in Redwood City, CA. and check out her video below!

 

I discovered resistance stretching when my Rolfer showed me some of the stretches to do in my quest to restore movement to a hamstring that was locked up with scar tissue for almost 20 years. She also referred me to a resistance stretch trainer for assisted stretch sessions (there is a whole other form of this work that involves being hands-on stretched, kind of like a Thai massage but WAY more intense.) I started to see tremendous gains in my flexibility, and realized the power of this form of stretching for me. Passive stretching always hurt, and I’d find that the next day, I was just as tight as I’d been before stretching the previous day. With this method, I found that each time I stretched, I maintained some of the gains from the previous session. By engaging my muscles while stretching them, I realized that I couldn’t overstretch, and therefore never felt like I was injuring myself, while I was able to go deeper into stretches than ever before. The first time I used resistance in a center straddle stretch, and my nose touched the floor in front of me, I was hooked for sure! When the Ki-Hara people offered resistance stretch training in California, I couldn’t wait to attend and learn more.

I’ve seen a lot of the same gains in clients with whom I’ve used these techniques. Both in people who are trying to achieve gains in flexibility for pole, and in people who are just looking to be looser and more comfortable in their bodies for everyday life. Forward bends get deeper, splits get closer to the floor, hips open, and bodies feel longer and stronger.

Resistance stretching is the concept of continually contracting a muscle while you move it through its range of motion. If I contract my bicep (“make a muscle”), and you pull my fist away from me to straighten my arm while I gently resist you, I am getting a resistance stretch of my bicep. The main advantage to this method is that you cannot overstretch a muscle since you are actively engaging it during the stretch. Also, as you’ll see in the video, each stretch has a counter-move, so that in one direction you are strengthening the muscle (while you contract/shorten it), and in one direction you are stretching it (while you extend/lengthen it).

In resistance stretching, we focus on the balancing muscle groups in the body. Think again about “making a muscle” with your bicep. When your bicep is contracting, your tricep is extending. When you straighten your elbow, the tricep contracts while the bicep extends. In theory, if your tricep was really weak, you might not be able to straighten your arm, no matter how long and flexible your bicep was. Now apply this to your leg: if your quads (front of the leg) are very weak and can’t contract effectively, your central hamstring (back of the leg) won’t be able to fully lengthen. I can just work a client’s quads, have them touch their toes, and watch them get closer to the floor than before, without ever going near their hamstrings. This is why we do both a strengthening move and stretching move for every muscle we work on–we need to be both long AND strong in all the balancing muscle groups in order to achieve maximum flexibility. Today’s stretches are all about the hip flexors, but the medial, central, and lateral hamstrings are every bit as important!

The main challenge people have with this method at first is the tendency to resist themselves too hard. You should be providing gentle resistance, such that you can smoothly move through the range of motion, and are not shaking with effort. About 60% of your max resistance is all you need. Keep the target muscle engaged/resisting through the entire range of both the strengthening and stretching motions—you should never be relaxing the muscle. These stretches should feel like work! And remember, unlike traditional static stretching, there is no need to “hold” the stretch at the end range. Rather, you should be continually moving, contracting and extending, strengthening and stretching. To see these concepts illustrated, check out the video below or take a peek at it directly on YouTube here.

 

Whew! It has been a drama weekend in regards to music playlists. My music doesn’t always come from ITunes and for some reason, ITunes won’t share most of my music. Either way, I have a new media player to share and preview songs. AS ALWAYS, if you have a more creative means for getting music, … Continue reading

FoolProof Foods to Slow Down Aging

Hi Hotties!!  Happy Wednesday!!

I love Dr. Oz.  His tips are great and so far the ones I’ve tried seem to work pretty well.  Here are some easy food fixes to slow down aging.  I’m adding hanging upside down to the list as well.  I’m convinced it’s the fountain of youth LOL. ❤  Have a great day and don’t forget class this morning and tonight! ❤

Foolproof Food Combos to Slow Down Aging

 

 

Chronic inflammation can wreak havoc on your body, both externally and on a cellular level, making you age faster than you should. Dr. Oz reveals exciting new findings about how certain food combinations can actually slow aging by reducing cellular inflammation, allowing you to look and feel better than ever.

Foolproof Combo to Prevent Cell Damage: Pink Grapefruit and Avocado

Grapefruits are great on their own: They’re rich in lycopene, an antioxidant that’s been shown to reduce inflammation and prevent cell damage. But when you pair grapefruit with avocado, the avocado’s healthy fats actually help increase lycopene absorption, making it more available for your body to use.

Try eating the grapefruit and avocado combo 1-2 times a week, using about half of each. Incorporate them into your meals by cooking citrus-glazed shrimp tacos with avocado and grapefruit for a zesty, creamy treat, or simply toss them together in a salad.

Foolproof Combo to Protect Your Eyes: Brussels Sprouts and Olive Oil

Lutein, found in Brussels sprouts, lowers the risk of cataracts and age-related macular degeneration, a leading cause of blindness, making it one of the most beneficial nutrients out there for your vision. When you add olive oil to the sprouts, the oil’s healthy fats enhance the amount of the lutein that your body can store and absorb, providing a combination that’s bursting with flavor and health benefits.

One delicious way to eat the combo the recommended 1-2 times per week is by making a brown rice bowl with caramelized Brussels sprouts. Use some minute-microwavable brown rice and sauté steamed Brussels sprouts in olive oil with turkey bacon. Combine and enjoy!

Foolproof Combo to Prevent Heart Disease: Apples and Chocolate

Keep your heart young with the anti-inflammatory compound found in apples called quercetin. Apple skins are loaded with it. You can boost your benefits even more by combining the apples with flavonoid-rich dark chocolate. Studies show that when you eat them together, the antioxidant-heavy duo significantly reduces your risk of heart disease and helps prevent blood clots.

For a tasty dessert, take a cue from fondue and dip apple slices in melted dark chocolate and some chopped nuts, then chill them in the fridge. It’s a great dessert that, in moderate portions, can be enjoyed daily!

Foolproof Combo to Keep Your Skin Young: Green Tea and Lemon

Green tea is naturally rich in catechin, a powerful antioxidant; by adding a splash of lemon juice, you’ll maximize catechin’s ability to keep your skin looking young. The vitamin C within the lemon juice slows the breakdown of the tea’s antioxidants, so more are readily available for your body to use. This delicious combo can be enjoyed daily, even up to a few times a day.  (Sidenote rom Jen: Add honey to your tea to sweeten it up!)