This week at Evergreen Pilates, we’re thrilled to help you “adore your core” from the inside out by diving into the fantastic benefits of cruciferous vegetables! These powerhouse greens, like broccoli and cauliflower, are not just great for your plate; they’re your secret weapons in the quest to trim belly fat! Packed with both soluble and insoluble fiber, these veggies not only keep you feeling full and fabulous, but they also help regulate blood sugar levels—talk about a win-win for your core! With their low-calorie count, you can savor larger portions without any guilt, all while fueling your body with essential vitamins, minerals, and antioxidants. Plus, let’s not forget about those amazing phytochemicals that might just give inflammation and cancer a run for their money! So, let’s get excited about incorporating these nutrient-rich beauties into our fitness lifestyle because when you nourish your body, you’re on the path to holistic well-being. Join our supportive Evergreen Pilates community and share your healthy eating adventures as we all strive to lift each other up—one delicious bite at a time! Let’s crunch our way to a healthier, happier core together!

Prepare to elevate your snacking experience with our delightful Recipe Spotlight:

Cauliflower Chicken Nachos!

This scrumptious dish is more than just a flavorful indulgence; it embodies the essence of health and wellness that Evergreen Pilates champions. By incorporating nutrient-dense cauliflower and lean chicken, you’re not only treating your taste buds but also providing your body with essential nutrients that bolster core strength and support an active lifestyle. We wholeheartedly encourage you to embrace this recipe as a fantastic pre- or post-workout option, ensuring you’re energized and ready to conquer your favorite classes at Evergreen Pilates! We believe in the power of community, so we invite you to share your own healthy recipes or experiences with this nourishing dish, fostering inspiration among fellow fitness enthusiasts. Together, let’s cultivate a culture of well-being that nourishes both our bodies and spirits, as we savor this delicious recipe that reflects our commitment to personal growth and holistic health. Dive in, enjoy, and let’s thrive together!

Cauliflower Chicken Nachos

Active Time: 40 minutes Total Time: 40 minutes

Serves 4

• 3 tablespoons grapeseed oil or avocado oil
• 3/4 teaspoon chili powder
• 3/4 teaspoon ground cumin
• 3/4 teaspoon onion powder
• 1/4 teaspoon salt, divided
• 8 cups large cauliflower florets, cut into 1/2-inch-thick slices
• 1 cup chopped tomato
• 1 avocado, diced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons pickled jalapeño peppers or fresh jalapeño pepper slices
• 2 tablespoons finely chopped red onion
• 3/4 cup canned reduced-sodium refried black beans
• 2 cups shredded cooked chicken
• 3/4 cup shredded Mexican cheese blend
• 3/4 cup finely shredded cabbage

Preheat oven to 400 degrees F. Coat a large-rimmed baking sheet with cooking spray.

Combine oil, chili powder, cumin, onion powder, and 1/8 teaspoon salt in a large bowl. Add cauliflower and gently toss to coat. Spread the cauliflower in a single layer on the prepared pan. Bake until tender and starting to brown, 15 to 20 minutes.

Meanwhile, combine tomato, avocado, cilantro, jalapeños, onion, and remaining 1/8 teaspoon salt in a small bowl.

Top cauliflower with beans, chicken, and cheese. Bake until cheese is melted, about 5 minutes.

Serve the “nachos” topped with the salsa and cabbage.

Welcome to week three of our “Adore Your Core” journey! We’re thrilled to celebrate the core—the true powerhouse of your body! This week, get ready to experience an Adore Your Core Workout that will strengthen your body without a single crunch in sight!

Let’s talk about the powerhouse of your body – your core! This fabulous group of muscles includes everything from your pelvis to your lower back, hips, and abdominals. When these muscles work together in perfect harmony, the results are nothing short of magical: think better balance, stability, reduced risk of injuries, improved posture, and a boost in your sports performance!

Adore your Core Workout

This week, we’re diving into five effective exercises that’ll have you feeling like a core-crushing champion!

Click here to watch this week’s Adore your Core

First up, we have the Dead Bug – and trust us, it’s tougher than it sounds! Lying on your back, you’ll control the movement without straining your spine, getting all that delicious feedback from the mat to keep you aligned and safe.

Next, say hello to the Bird Dog! This one’s all about stability while engaging those spine-stabilizing muscles. Not only will you be strengthening your core, but you’ll also be leveling up your balance, stability, and coordination game.

Third, we have the Side Plank, a total superstar that not only tones your shoulders, hips, and core but also gives your spine some serious love – goodbye, back injuries! Plus, it’s like a balance-boosting party for your body!

Fourth, we’ll flow into Child’s Pose, where you can melt away the tightness in your lower back and hips while taking a deep breath in and letting it all go – it’s a cozy hug for your spine!

And finally, we’ll finish with the Mermaid! This graceful move stretches out those side muscles, giving your spine the flexibility it craves while opening up your chest for better breathing.

Are you ready to embrace your inner strength and feel revitalized while doing it? Join us at Evergreen Pilates and let’s embark on this empowering journey together! 🌟💪It’s all about feeling good and moving better, together!

Class Spotlight: Weekly Unwind with Jordan Dean

Ease away the stress of the work week through a series of exercises chosen for their ability to calm the mind and unwind stress carried within the body. This combination class includes Reformer, Mat, and Restorative Cadillac.

Weekly Unwind: Fridays at 5pm 

For Jordan Pilates is all about keeping her body and mind conditioned for whatever adventure is next. Whether it’s skiing, climbing a 14er, skating the lake, or taking a hut trip, Pilates allows her to be confident in strong muscles, limber joints, and a tuned-up sense of balance. She is grateful for the opportunity to share the joys and peace of Pilates with others.

This month, we’re absolutely thrilled to dive into “Adoring the Core” because, let’s face it, your core is the powerhouse of your body! A strong core is not just essential for spinal support, balance, and stability; it’s the secret sauce for enhancing your athletic performance and keeping those pesky injuries at bay! Plus, it’s a fantastic way to alleviate back pain.

This week, we’re shining the spotlight on the first FIVE invigorating exercises from Joseph Pilates’ Mat Work featured in his inspiring book, Return to Life. So, grab a mat and get ready to embark on this exciting journey with us—watch our video and let’s start building that strength together today! Join our warm and welcoming Evergreen Pilates community, where everyone, no matter their fitness level, can embrace the joy of cultivating a stronger core together!

Adore your Core from the Inside Out

Dive into the delightful world of our Chia Seed Elixir, your new best friend on the journey to shedding those pesky pounds and boosting your fat-burning potential! These tiny seeds pack a powerful punch, helping you feel full and satisfied while delivering a treasure trove of nutrients with minimal calories—talk about a superfood superstar! With their rich fiber content, antioxidants, and protein, chia seeds are here to support your wellness goals and keep you feeling fabulous! So why not sprinkle a little magic into your routine and give this elixir a whirl? Your taste buds—and your body—will thank you! Embrace the joy of nourishing your body and join our Evergreen Pilates community on this exciting path to health and happiness! 🌱✨

Watch the following video to learn more about the health benefits of Chia Seeds and also how to make a Nutritious Chia Seed Drink!

Adore Your Core as a Habit

🌟 So, when is the best time for YOU to exercise? Is it bright and early, during a mid-day pick-me-up, or perhaps winding down in the evening? Whether you’re a fan of hour-long workouts or love to sprinkle in quick 10-15 minute bursts of joy throughout your day, we want to cheer you on!

As you consider adding a delightful “Adore you Core” session to your weekend plans, think about when you can fit that in—before the day kicks off, during a mid-morning break, at lunch, or after work? But wait, why not right this very moment? ⏰

Dive into our video that’s less than 10 minutes long and let’s get that core glowing! You’ll feel fabulous in no time! 💖 Join the Evergreen Pilates community today, where personalized attention and expert guidance are just a stretch away! Let’s embrace fitness together, one playful moment at a time!

This month, we highlight a five-week focus titled “Adore Your Core”.  Each week, we’ll share a 5-minute core-strengthening video you can do at home, nutritional resources, and coaching support.

We’re focusing on Core because it is literally the center of everything you do. A strong core is critical for spinal support, balance, stability, and athletic performance, and it is also aesthetically pleasing. It is also the number one go-to for alleviating back pain and preventing injury. 

Whether gardening, playing pickleball or golf, mountain biking, or fill in the blank – everything is better when we adore our core.  Can you think of a compelling reason to love your core? 

The Stomach Series

 This week’s video focuses on the Stomach Series, a five-exercise core challenge from Joseph Pilates’ classical Mat work.  Before you know it, you’ll have all five weeks memorized!

Adore Your Core from the Inside Out

Also, since a healthy core requires a healthy gut, we’re including nutrition tips and resources that help you tune up your core from the inside out each week. Improving digestive health and reducing inflammation within the digestive tract will also help improve muscle strength and trim your waist. 

We also link Dr. Eric Berg’s video on How to Lose Belly Fat.

Make Adoring Your Core a Habit

Creating a new habit can be a challenge, no matter how beneficial. That’s why we will include resources and support to keep you focused for the next five weeks.   

This week’s tip leverages a concept known as “Habit Stacking”, made popular by James Clear in his bestselling book, Atomic Habits. 

In a nutshell, it says that the best way to make a habit stick is to link it to something you already do. For example, if you walk the dog every evening or have a daily stretch routine, do your Adore Your Core work before these activities.  Doing so will create the cue, craving, reward, and response that are necessary to build a solid habit loop.  

We’ll incorporate our video exercises into our regular classes for the next five weeks to support you in our Adore Your Core Focus.  As always, we look forward to helping you feel and look your best. 

Register for Classes Here

At Evergreen Pilates, we believe in the power of community.  By participating in our tailored classes, you will connect with others who share your journey towards intentional living and well-being. Strengthening your core is just the beginning; it paves the way for greater physical resilience and mental clarity. Come be a part of our welcoming environment, where your fitness goals are celebrated and supported.

Learn about our Membership Options 

Discover the empowering benefits of core workouts at Evergreen Pilates! Our expert instructors guide you in strengthening your core, which is essential for improved posture, balance, and overall well-being. By nurturing this central powerhouse, you not only enhance your physical capabilities but also cultivate a deeper sense of confidence and vitality in your everyday life. Join our supportive community and experience how a strong core can transform not just your body, but your mind and spirit as well.

“The seed of every habit is a single tiny decision.            – James Clear, Atomic Habits

Clear says that one of the most effective ways to build a new habit is by building “identity-based habits.  This month, I’d like to plant the tiny seed and suggest we choose to be the kind of people with excellent posture.

Follow these tips and let your new, taller identity take root. 

1. Distribute your weight evenly and point your knees and toes forward.
2. Legs are straight, yet the knees are soft.  
3. Level your hips and maintain the natural curves in your spine.  
4. The ribs are soft and recede naturally into your chest, yet your chest is open.
5. Shoulders are down and gently back, and your arms hang easily with your palms facing your thighs.  
6. The back of your neck is lengthened, and the chin is slightly heavy yet level.
7. The crow of your head floats up as if a stranger were pulling it up.  

We can help!

A few things that clients often ask when planning their schedule are: How often should I take class, and which classes should I take?

A few things to consider.
1. How fast do you want to make change happen in your body and how much time can you reasonably commit to classes? I always tell clients that maintaining consistency ultimately results in more success short term and long term, than sporatic bursts of attendance.

Enjoy Mary’s tasty and healthy Avocado Chicken Salad Recipe.

– As a main course salad over Bibb lettuce
– In sandwiches or pita pockets
– As a filling for lettuce wraps

Ingredients:

2 large cooked chicken breasts (Mary uses rotisserie chicken)
2 large avocados
1 cup corn or two cooked ears of corn cooked, chopped bacon
1/4 cup chives and /or green onion
1/4 cup chopped dill

Combine all these in a large bowl

Lemon Dressing:

Use at least:
3 TBS fresh lemon juice
3 TBS EVOO
Sea salt
Pepper

Toss into the salad. May need to add more dressing as salad absorbs. Cover with plastic wrap, and press down so avocados stay green. Garnish with hard-boiled egg wedges (optional).

Prep time: 5 minutes
Cook time: 20 minutes
Yield: Serves 3-4 as a side dish

INGREDIENTS
1 1/2 pounds (680g) broccoli, cut into florets of even size
1 small package of chopped Mushrooms
10 Cherry Tomatoes, halved
3-4 Tablespoons extra virgin olive oil
Juice from half a lemon, about 1 Tbsp
2-3 garlic cloves, minced
Freshly ground Black Pepper
1 inch of Ginger chopped
Splash of Tamari
Salt to taste

Preheat oven: Preheat oven to 425°F

1. TOSS
Toss broccoli and garlic with olive oil, lemon juice, Tamari, and salt: In a large bowl, toss the broccoli florets, mushrooms, tomatoes garlic, and ginger with olive oil. Sprinkle salt over the broccoli and toss to coat.
2. ARRANGE
Arrange florets in a single layer on a baking sheet: Arrange the broccoli florets in a single layer on a baking sheet that has been rubbed with some olive oil or lined with parchment paper or aluminum foil.
3. ROAST
Roast for 16-20 minutes: Roast at 425°F for 16-20 minutes until cooked through and lightly browned.
4. SQUEEZE
Remove from heat and squeeze with fresh lemon juice: Sprinkle with black pepper and toss. Enjoy immediately.

A client recently asked me, “How do I perform my favorite Pilates exercises at home when I don’t have a Reformer? Great question! You do it by adding what we call “Prop Magic” to your virtual class. Using a foam roller, a stretch band, and a ball, we transform an otherwise flat mat routine into an engaging and effective Pilates lesson.

If you’ve never done a virtual class, you can purchase your own “Prop Magic” from us on-line, set up a little space in your home about the size of a Reformer (3’x7′) and schedule a test call with us to help you get started.

Virtual lessons do more than strengthen and stretch you. They provide feedback, support, and loving encouragement. Virtual sessions are MAGIC!

So Lauri, if you’re missing your Pilates, join us for the magic of virtual! We’d love to see you!

How is your Pilates practice going? Have we seen you at the studio, or are you enjoying “take-out” virtual Pilates in your living room? What, you haven’t done either in a while? If this is true, all you need to know is that WE MISS YOU, and I’ll bet your core is missing us too!

Did you know that Pilates studios are considered “boutique” fitness”? Meaning we are custom, and appeal to a certain kind of person. Kind of like Tesla, we’re not your average sports car. We don’t need to rev people up and make them sweat and pant to be effective. Nope. Instead, we guide clients through smooth and intentional movements designed to balance the body. Don’t tell anyone, but at its “core,” Pilates is a body, mind, spirit practice. One day after a lesson, you know it’s true because you feel the difference.

If you can’t come to the studio, we’ll come to you. Seven days a week, we stream private and group Pilates classes. Feel skeptical? Take a test drive with us. Send me an email and we can set up a demo. Our commitment to you has not changed. You are part of our community, and we love you!

xoxo,

Lauri


We are super excited to be open again. Thank you for joining us online and in the studio! We love seeing and working with you! In addition to continued virtual classes all summer, we have a great line-up of in-studio classes! Here’s what to expect.

New Class Times: Monday – Saturday 8:30 am, 10 am, 2 pm, and 5:30 pm. Private lessons will be genuinely private, taking place before and after classes.

New Layout: We have just 4 Reformers in the studio now for an even more customize and personal approach.

Purchase your props from us: Purchase Foot/hand loops for Apparatus classes, and optionally a Foam Roller or Magic Circle for Cadillac class.

Wear a mask upon entry and exit, but decide whether to wear it while working out in your social distanced Pilates area.

Choose your Pilates Membership. While we honor all previously purchased packages with said terms, monthly memberships have replaced series packages. Decide the number of classes you plan to attend per month (4, 8, 12, or 16) and select the appropriate membership level. Monthly memberships of 12 or more receive a free personal training session with me!

Bring a water bottle and leave any unnecessary items in your car.

Stay socially distanced upon entry and exit from the studio.

Stay home if you have any symptoms related to and have not knowingly been exposed to COVID-19.

Disinfect all equipment after use.

Download our new waiver and bring it with you to your first class. New Waiver

We are super excited to welcome you back to Evergreen Pilates!

xoxo,

Lauri