Roasted Broccoli Recipe

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.

Is Virtual Reformer Real?

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!

Pilates, like Tesla, not your average sports car.

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


Making Space & Realigning for You!

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

One Step Closer to Re-Opening

This month, I discovered the Slackline. A two-inch-wide length of webbing that you tension between two trees in your yard.
The first time I stood up on the line, it began to tremble as if an electrical current was running through it. My leg started to shake wildly. Immediately I was flung off. Ouch! The ground is hard, unforgiving. Better learn how to fall off. I got on and fell off. On, off, on and off. Learning to stand on the line without the help of the tree was first. Balancing over one foot was second. Why was this so hard? Would I ever get across?

Slacklining is a simple and elegant metaphor. Focus on a single point in front of you and make a step by step commitment to it. Look around; you’re off! Look down; you’re off. How often do we derail ourselves from our goals because we don’t stay focused? Instead, we look at the flowers, the hummingbirds, and the people in the yard. Or worse yet, we let our fears and doubts bring us down. Either way – we’re off!

Two months ago, Evergreen Pilates “stepped up” and became a virtual studio. We learned to walk “online.” And just as we have found our balance. its time to transition again. Next month we plan to host virtual and live in-studio sessions. To support us, we’ve hired COVID Consultants, a team of board-certified Infectious Disease physicians and infection prevention specialists, whose goal is to mitigate the risk of COVID-19 transmission. Last week Dr. Lerman came to the studio and performed an onsite inspection and created a customized “Recovery Readiness and Maintenance Plan” for re-opening Evergreen Pilates! By implementing their protocols, we feel confident that our studio will be ready to re-open! One step at a time, we’re focusing on our new direction. Together we’ll get to the other side. We’re grateful to all of you for your support and look forward to seeing you both on and offline.

xoxo,

LauriCOVIDConsultantsCertificate

Puppy-lates & Kitty-lates

This week I joined in on a couple of classes at the studio. I kid you not when I say I felt like I was at the studio taking a real live class as usual. The teaches did their thing, offering inspiring demos, spot-on cues, specific personal corrections, and lots of encouragement. I saw familiar faces and smiles, heard the usual laughs, and felt my abs fire up as I busted out exercises I haven’t done in 5 weeks. Yes, I felt like I was at the studio until every so often someone’s dog would lope across the room, climb on top of the owner, lick their face, and then be gone. Or a cat (I won’t mention names) would prance across its owner’s laptop, “purrfectly” obscuring the screen with its furry body. Puppy-lates and kitty-lates is hilarious! Think about it, for the first time; you can take LIVE class and have your pets with you! And while we’re at it – you can have your kids! Is it just me, or is there something adorable about seeing my 8-year-old son pumping his little arms and lungs while doing the Hundred? When you take a class with me, my third grader is bound to make a cameo appearance sometime in the workout.

I’ve had a lot of people thank me for the virtual classes and ask if we’ll continue once we reopen. The answer is YES! Virtual classes are fun; they are effective and super convenient. I’ve seen people exercising on their decks, living rooms, bedrooms, lofts, and even bathrooms. You get to exercise where ever your heart desires and have your pets and kids too! If you’ve not tried a virtual class yet, we’re offering $10 off your first lesson. Give it a try. Connect with us. And don’t worry, you can choose to be seen or to be invisible. When’s the last time you could do that anywhere? Just another perk of taking a virtual class.

Mud Season

I like routine. The consistency, predictability, and order of it. But last week instead of going to the studio to teach, I scrambled to move furniture in my living room and worked obsessively to create an online LIVE streaming studio. By Friday, my candle had burned hot and fast. I was melting! I no longer had my routine. Tomorrow all of us parents and some grandparents become home educators. As a former homeschool mom, I know this can be daunting. How will you adapt to your new routine and take care of yourself?
Last week I issued everyone a Spring Challenge to take the best care possible of yourself. That means exercising, eating healthy foods, resting, and connecting with friends and family. Now through the end of May, please join me for Spring Challenge. You can use the Spring Challenge Worksheet as a checklist to stay on track. At the end of May, we’ll have a big party, hopefully, a LIVE one, and a virtual one too! You can also join our FB Spring Challenge Support Group.
If you need some guidance and support, please join me for coffee on Facebook LIVE this Monday at 11:30am.
Use the following address in your streaming software.
rtmps://live-api-s.facebook.com:443/rtmp/
Please continue to be part of our community. Foward this email to your family and friends. Help our community to grow. You have no idea how much your support means to us! We love you!
xoxo,
Lauri

Winds of Change

I feel the winds of change. Crazy, I know, but one of the things I like about March in the mountains. The wind is fierce and in our face. It rattles our windows and minds and topples the furniture on our decks. It is restless and relentless. It moves us. It pushes us forward, and demands change. Its purpose is spring. At the studio, we hear the wind whistle down Bear Creek Canyon and watch it race across the Lake. We feel it beat against the door and sometimes blow it wide open.
Like the wind, we’re making space for change too. We’ve made space for new teachers, new classes and tweaked our system to make things easier for you. Now when you log on to book a class, you’ll see the number of open spaces, and all of our packages have longer expiration dates.
I love pinwheels. They are colorful, and when you blow onto them, they move fast! As long as you exhale, they create a magical display of color. In Pilates, breath is the magic of all movement, all change. Breath creates space and flow for the change you want in your life. Joe Pilates said, “Change happens through movement, and movement heals.” When we move, we make space in our bodies and minds for what we want, something we need.

Where do you want to breathe change in your life? Is it in your body, mind, or your lifestyle? If you’re going to feel energetic in your body, and focused on your thoughts, start with your breath. So take a deep inhale, breathe in some space, and exhale out the change you seek to create. I look forward to seeing you in the studio. Meet our new teachers, try a new class, and take advantage of our March class special!

Walk this Way

Walking is something that people have done from the beginning of time. It was a requirement of life as much as breathing and eating. Now people plan their walks, count their steps, monitor their heart rate, calculate how far they’ve gone, and how fast.

I walk all day – up and down the stairs, around the grocery store, in and out of buildings, and inside my Pilates studio. A few times a week I actually “take a walk”. If the sun is shinning and the wind is calm, I praise the Almighty.  I love to walk, yet I have to plan it. Then there’s the question of… do I take my phone or not? I have little kids, so of course I take it. I’ll be no more than a few paces from the car, when I hear a metallic chime go “ting” followed by another. By the third “ting” I’ve given in to checking my texts – while still walking! Sound familiar? When I was three years old my grandfather used to take me for long walks. My mother said I’d come home exhausted and hysterical. Walking doesn’t have to be a big deal, it just has to be purposeful.

Maybe you’re someone who takes walks regularly. Maybe you’re the guy strolling the Lake or trekking the Meadow rain or shine – snow or sleet. Maybe you’re the lady power trooping to King Soopers – and back! Or maybe you only walk inside King Soopers because you have to buy groceries. I won’t tell you where to walk, how often, or how fast. Instead, I want to talk to you about how you walk, more specifically your gait. Gait is defined as the way in which you walk, step, or stride. If you’ve had injuries, played sports, have a scoliosis, or lived at all – it will affect your gait. Your gait is like a fingerprint – unique to you alone. Every movement you make tells a story of your life.

We all know the importance of walking for cardiovascular health, but did you know that walking tones your body, strengthens the core, and improves your balance? Walking is a full body activity – and it’s free! So breathe the fresh air, hear to the birds sing, just don’t text and walk. I want to give you 5 Tips for improving your walk. Practice one at a time, then layer them up. Follow these tips and you’ll improve form and function, and reduce friction on your joints. You may even notice any usual aches and pains relenting. Are you ready to say goodbye to head bobbing, back swaying, and hip twisting forever? I want you to have the gift of walking freely and joyfully for the rest of your life! Like all things, it’s easier to improve your gait when you actually dedicate time every week to doing it. Are you ready to get started?

Five Tips for Better Gait

  1.  Stand Tall – Stack your spine and imagine a vertical plumb line up from your ankles through your ears. Visualize your torso like a slinky spring with your coils neatly stacked. Maintain a vertical torso while moving forward.
  2. Point your feet and knees straight forward. Think about the tires on your car. How well would they wear if they were angled sideways instead of straight forward? Don’t allow your feet to duck out, your ankles to collapse inward, or your knees to roll in. Align your feet, ankles, knees, and hips forward.
  3. Engage your Core – Walking requires moving your center of gravity fluidly in a linear line through space. A lot of times we sway our backs (hyperextend the lumbar) or flatten it out altogether. Neither is good. Like a slinky spring, don’t allow the bottom coils to get curved. Engage your core by drawing your navel to your spine to support your back.
  4. Propel yourself forward. Think of how a paddle presses through water in the opposite direction to move a canoe forward. Walking requires pushing in the opposite direction to create propulsion. Most people practice falling forward instead of walking. Lead by pressing your foot and leg back to propel you forward. If you have ever skated, it has a similar feeling.
  5. Pump Arms in opposition to legs. Pumping arms balance out the movement of the legs that creates a tendency for the hips to twist and impact the spine. Remedy this by reaching the opposite arm backwards from leg that is moving forward. Avoid holding your arms tight by your sides. Instead use long arms that are not bent and imagine pushing ski poles behind you. Like the legs, propel yourself forward by pushing backwards.

Bonus Tip: Beyond a doubt, stretching the hamstrings and quadriceps, while improving lateral hip and core strength will improve your gait. A great way to do this is by practicing Pilates. Pilates seeks to uniformly balance the muscles of your body, improving joint range of motion, strength and flexibility. For more useful tips, please check out my book, Pilates for the Outdoor Athlete. If you are interested in a Complimentary Pilates Consultation, please call Evergreen Pilates: 303-679-1664

Pilates for the Outdoor Athlete

Walk with Lauri at Evergreen Lake: Thursday April 26th 10am
Learn fun and practical tips for improving gait and maximizing your walking experience.