Sunday, July 15, 2018

Healthy Eating. Nutrient dense foods

It appears that each time the climate changes, so does the research in regards to ideal nourishment. It's difficult to comprehend what's correct.

What Does Nutrient Dense food mean?

The greater part of us comprehend the idea of purchasing the best quality items at the best cost. We look for items that have high quality, however at a value we are content with. Spending less money without giving up wanted esteem is a fruitful shopping mission.

Picking foods that are both good for you and low in calories is important. So I've keep it basic. Here are a few nutrient dense foods you should include in your everyday life.

Alfalfa Sprouts

Awesome things come in little bundles and this is most likely the case with Alfalfa Sprouts. Because of high of vitamins and minerals, this supplement thick, blooming plant can give you a few medical advantages:

Lessens irritation – because of elevated amounts of vitamins C and B and additionally calcium

Brings down cholesterol – likewise thanks to a limited extent to impact of dietary fiber

Ensures the heart – on account of high iron and potassium

Decreases side effects of menopause – due to phytoestrogens

Ensures against disease – additionally because of phytoestrogens and calming properties

Imaginative Way to Get More Sprouts: We have all observed servings of mixed greens finished with crisp sprouts, however adding to a morning smoothie is another inventive choice.


The vast majority don't need to be persuaded to eat berries. In any case, not every person acknowledges what a lift to your well being they can give.

Ensure heart well being because of calming properties of anthocyanins

Anthocyanins help to lessen the glucose focus in blood which is useful in the event that you battle with diabetes.

Enhanced memory on account of high centralizations of anthocyanins.

Berries can fulfill your sweet-tooth. They are anything but difficult to pack as a late morning nibble or to sprinkle on a serving of mixed greens as a yummy expansion.

Here is another simple and sound approach to bring more berries into your eating routine. Overnight Oats

Blend a balance of Greek yogurt, almond drain, and oats in a reasonable jug or compartment of your decision. Set medium-term. Include new berries toward the beginning of the day and nectar to taste. Appreciate.


Have you bounced on the kale wagon yet? If not, at that point this is the thing that you are feeling the loss of… Kale's supplement thickness is incredible in the realm of veggies. It is overflowing with vitamins (A,C,K), cancer prevention agents, fiber, minerals, and a few bioactive mixes.

Kale has a 3:1 sugar to-protein proportion, which is uncommonly high for a vegetable.

A portion of the particular wellbeing points of interest you pick up from eating kale are:

Gastrointestinal help because of fiber content

A lot of calcium helps make preparations for osteoporosis

Here is an idea on how to use Kale: Simple Kale Chips

This is an ideal response to those late night munchies. Kale chips can fulfill your hankering for something salty and crunchy – all with an intense healthful punch.

Dark Chocolate

All things considered, the point could be contended that the best has been put last. Dark chocolate is a positive dietary treat for a great many people. In the event that you battle with feeling regretful when you enjoy milk chocolate, you should need to reevaluate that.

Its greatest  strength (beside taste) is the rich measure of cell reinforcements. Add to this a high fiber content and an large supply of iron, manganese, copper, and magnesium.
Cocoa in dark chocolate gives you these benefits:
Lowers risk of heart disease 
Supports brain function 
Lowers blood pressure

One Square a Day 

It doesn't get significantly less complex than eating one square of dark chocolate daily. Maybe the test comes in keeping it to only one. Make sure to purchase dark chocolate with no less than 70% cocoa to get the dietary punch you are searching for. 

Supplement Dense Foods Make Good Health

It might be "Mission Impossible" to get your nourishing decisions right 100% of the time. Notwithstanding when you know "what" to eat, self-control doesn't generally coordinate. In any case, by adding these foods to your normal routine you can help yourself. 

Saturday, July 7, 2018

What is with the 1/2 naked gym selfies?

I hate the word 'selfie'. What does that mean anyway? It really bothers me that fitspo (a.k.a. fitness inspiration) is all about half-naked women with photoshopped abs & glutes and gals and guys basically wearing nothing at the gym.  Does anyone think these pics are going to motivate someone enough to clean up their diet and get to the gym or that fitness class?  Probably not.
Wellness pictures like the previously mentioned are all over Instagram. It's disturbing. As a wellness professional, there's nothing more Unprofessional than posting fit pics that look like soft core porn under the appearance of motivation. You know, the photos of young ladies lifting up their shirts in the locker rooms to flaunt their abs, or posturing for the camera with extreme lordotic lumbar stance keeping in mind the end goal to complement their rear. I take my job seriously and don't feel the need to validate my knowledge with a picture of me at the gym lifting my shirt. My students know I work out, they are not interested in seeing a booty shot. Pictures like the these are accomplishing more damage than good by making unreasonable standards. Oh, and just so you know those abs and glutes shots are so digitally enhanced, they're past practical for anybody!

No two bodies are the same. We are all built differently. Why are we taking the pursuit of health and self love and turning it into a 'who is hotter' competition? I think posting pictures of myself looking like a porn star makes me look super unprofessional. Do individuals that post these pics believe that potential clients will get in touch with them due to what they look like? Possibly on an extremely uncommon event, yet I'd contend that most of the time, these photos are driving individuals off and turning the viewer off.  As an fitness professional, that is the exact opposite thing I need. I want be viewed as an expert who helps other people on their wellness ventures. Pictures of me in a sports bra and short shorts don't encourage anybody.
Rather than setting the standard with a 6-pack and horribly low muscle versus fat ratio, we ought to center around how our bodies feel and what they can do. Spotlight on creating legitimate development in our bodies. Focus on building muscle and extending flexibility in order to enhance individual fulfillment (i.e. decreased lower back torment, improved posture, diminished muscle versus fat, which mitigates the weight set on the knees and lower legs.) The once-over goes on. Rather than praising the sexed-up super-fit, we should focus on well being. Spotlight on getting your body where it should be with a specific end goal to carry on with your most ideal life.
What motivates you? Do these sexed up pics do the trick for you? 
In Health,

Sunday, June 24, 2018

3 "healthy" foods to avoid

You eat healthy so why are your clothes fitting the exact same way before you started a healthy lifestyle? It could be due to a few simple and supposedly "healthy" foods that are killing your diet.

Always read the food labels before putting them into your cart at the store. Stay far away from products that contain any of the following: hydrogenated oils, high-fructose corn syrup, aspartame, other artificial sweeteners.

Here are 3 foods that can cause problems with your waistline:

1. Hummus 

Yes, hummus is better than dipping your veggies in Ranch dip. After all hummus is loaded with protein, heart healthy fats, and fiber. One tablespoon has 24.9 calories, 2.1 grams of carbs, and 1.4 grams of fat.

Hummus is not bad for you IF you control how much of it you eat A recommended serving since is two tablespoons. Have you ever ate only 2 tablespoons of the stuff? Probably not. An example of a serving size is dipping ONE carrot stick into hummus.

2. Commercial Granola

Yes, on it's own Granola has healthy grains and whole oats, but store bought granola can come with lots of preservatives, saturated fatty acids, and high fructose corn syrup.

A cup of granola that is prepared without extra fat and carbs is 400 calories.  Add that to your breakfast and it makes your first meal of the day calorie heavy.

If you are only relatively active and really watching your waistline, that's going to be about half of the daily average calorie consumption recommended for women.

Eat it in small doses or avoid it completely. It's just not the best healthy breakfast choice.

3. Flavored Yogurt

Yogurt contain probiotics, which are great for gut health, but steer clear of anything other than plain yogurt. You can add your own fruit to make it sweeter. Do NOT use toppings or flavors because they are full of added sugars. Oh, and only eat GREEK YOGURT, it will fill you up because of the high protein content.

I understand it's hard when you are told to watch the healthy foods that you eat, right? Be aware of the food you choose to put into your body. The ingredients should be easy to understand and should only be a list of a few things.

In health,
Jessica Bailey

Saturday, June 9, 2018

Your barre questions answered!

About 10 years ago I was teaching aerobics and sculpting when I heard about barre classes. I was intrigued so I went to Physique 57 in NYC to try it out. It was so hard and I remember looking at myself in the mirror during this "torture" class, I thought "never again!" Flash forward to 10 years later and not only do I love the burn, I teach barre full time.  The exercises are a mix of cardio and strength training, just what I was looking for 10 years ago. After class I always feel accomplished and motivated again, like I had finally found an exercise method that worked for me!

Ever since I became a barre regular, I've been getting quite a few questions and inquiries about it from people who have heard about it but want to know more. These are the questions I get asked the most:

1. What is it?
Barre is a full body workout that focuses on proper form, alignment, and posture while increasing strength, muscle tone and stamina. The ballet barre is used as a stability device allowing you to get deeper into the exercises. Props such as hand weights, bands, and balls also help take the movements to the next level--when you feel your muscles start to shake, you're doing it right.

2. Is it for women only?
No! Although the classes are mostly made up of women anyway. I'd say it's 98% women from what I've experienced. Sometimes women bring their significant others. It's never a big deal though! Anyone is welcome. :)

3. Do you even sweat?
YES. If you really give it your all, sometimes you can even be so sweaty you end up dripping on the mat (which is why they clean it in between each class). I always need a shower after barre, so if lack of intensity is your concern--you have nothing to worry about.

4. What's the actual barre for?
Lots of things! For some strength exercises, the barre is used as a prop to balance while doing exercises that focus on holding your body still while you contract a specific set of muscles combined with high reps of small range-of-motion movements. Your thighs will feel like they're on FIRE. In a good way. The barre can also be used with resistance bands/tubes for core, arms, and seat (AKA your butt) exercises. It's awesome!

5. I've never done it before; what if I embarrass myself?
Trust me, no one will be paying attention to you because everyone is ~in the zone~ and trying to focus on getting the movements right. Plus, the people aren't the type to judge anyway! No one is perfect. If you do need help, the instructor is more than happy to personally show you what to do. I still need assistance sometimes!

♥ ♥ ♥

If you want to try barre or even if you have, I invite you to take class with me (if you live in NYC). If you have any other questions about barre, or any other type of fitness class, don't hesitate to message me; I'd love to hear from you!

In health,

Saturday, May 26, 2018

Memorial Day Workout

Before you hit the beach, drink booze, and eat barbecued food, get a quick workout in this Memorial Day! Celebrate the start of summer.

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Friday, May 18, 2018

Home Gym For Under $75

If the idea of a home gym is appealing to you but you don’t have the space or the money for machines. I have good news for you, it doesn’t take much to work out at home. In fact, if you are just doing bodyweight exercises you don’t need anything at all. I have some great ideas for a workout in this article. The best part is it costs zero dollars! Yay! If you do want to get some equipment you can do it for less than $75. Here are the recommended items to get your home gym started for under $75:

Sliding discs really amp up the difficulty of your favorite exercises. It’s as though you’re able to super-charge any basic move by requiring 100% of the muscles in charge of a specific movement pattern.

Cost: $9.99 at Walmart

These are inexpensive and easy to use. You might see long ones or circular ones. They provide great resistance and you can get them in a variety of thicknesses to suit your needs.

Cost: $6.95 at Walmart

A must have for anyone who works out regularly. Rolling out on a foam roller after a workout (and before, too!) can help with soreness by helping prevent lactic acid build up. There are these trigger point foam rollers that have grooves in them so you can dial in on more specific areas. If you are doing it right, it will hurt like hell but it will feel so good afterward and your body will thank you. This combo is sold at Walmart. ".Use the Foam Roller to prime your muscles for a killer workout session. The wide surface area and pressure grid promotes healthy circulation and relaxation of your muscles. Then use the Muscle Roller Stick to target key areas and instantly relieve pain and soreness, increase mobility, and help prevent injury while working out. These products were created together in the R&D lab to ensure that they work in perfect harmony to give you maximum results consistently. The high density foam roller gives the ultimate deep tissue massage while the massage roller stick targets those hard to reach areas and pressure points that the foam roller can't."

Cost: $22.95 at Walmart

Not only is this good for stretching out and doing some down dogs, but it is great to have for any of your home workouts. The Calm Yoga kit from Walmart "has the basic essentials to sculpt muscle, improve posture, and increase flexibility. The lightweight 3mm thick yoga mat is textured to provide both comfort and stability, which is key for transitioning between yoga poses. During intense yoga sessions or in humidity, the mat towel provided in the kit can be used to cover your mat in order to absorb moisture."

Cost: $8.97 at Walmart

If you want to distribute weight more evenly use a Kettlebell. If you tend to favor one arm over the other a Kettlebell will help you. They are great for kettle bell swings, thrusters, weighted sit ups, and arm rows. This set is called Tone Fitness Kettlebell set and it's at Walmart "Kettlebell training not only develops power, endurance and balance, but also sculpts and tones the entire body. This is because lifting and controlling a kettlebell forces the entire body to build both strength and stability at the same time. It is a great option for getting a total body workout in a short time. Kettlebell training is a demanding, results-oriented, strength and fitness regimen that helps develop power and balance. The Tone Fitness Kettlebell set comes with 30 pounds of weight and includes a five-pound, 10-pound and 15-pound kettle bell. These are optimum sizes to work through as you begin to advance your routine.

Cost $23.99 at Walmart

If you add all these items, the cost would be:
Sliding discs $9.99
Loop Bands $6.95
Yoga Mat $8.97
Foam Roller $22.95
Kettlebell $23.99     
Total: $72.85

In health,

Friday, May 11, 2018

Fat Burning Foods

Foods That Burn Fat

If you are what you eat, then what are you?​ Are having a hard time losing weight? The answer might be as simple as "you aren't eating the right kinds of foods." Here are my top 8 Fat Burning Foods:
​Whether it is sunny side up, fried, hard boiled or scrambled, eggs provide you with choline, a nutrient that burns fat. Eggs are also crammed with lean protein which fills you up without adding a lot of fat in your body. I'm sorry NYC but eggs fill you up more than a bagel.

Boiled Potatoes
​No, you shouldn't avoid potatoes if you are watching you weight because boiled potatoes fill you up like few foods can, and they are also among the most effective at burning fat. Boiled potatoes is one of the few white foods that is good for weight loss.

​Bananas are rich in fiber and low in fat so it’s good for weight loss. I eat a banana every day. Why? Well, because a medium sized banana contains 15% of the RDI of manganese, 5% RDI copper, 8% RDI of magnesium, 17% RDI of vitamin C, 20% RDI of vitamin B6 and 12% of potassium. Aside burning fat and helping you lose weight, bananas also improve bowel movement and digestion.

​Salmon is my favorite way to get protein! More protein equals more muscles and faster burning of fat. Salmon happens to be filled with protein and it also has omega 3 fatty acids that stimulate fat burning, weight loss and prevent fat storage. The healthy fats and protein in salmon also cuts back on hunger pangs.  Fat loss aside, salmon also maintains the function of your metabolism.

​I couldn't give you a list and not include my favorite breakfast. Oatmeal! Whole grains are among the healthiest foods around, good for weight loss and all around wellness. Daily servings of oats and other whole grain foods stimulate fat loss, so much so that people who eat it regularly have at least 10% less body fat.

​Quinoa grains are what you need to remove stubborn belly fat and get a slimmer waist.  What makes quinoa so potent is that it is a complete protein source, essential for fat loss and calorie burning. It is ideal for Vegetarians!

​It is true that nuts are high in fat, but contrary to popular belief it doesn’t make you as fat as other foods. Nuts actually make for a healthy snack as it has good fats, proteins and fiber. Eating a appropriate portion, not just snacking on a full sized bag.  Eating nuts speeds up metabolism and stimulates weight loss.

​Broccoli, Brussels sprouts, cabbage, cauliflower and other cruciferous vegetables fills you up and reducing your hunger cravings. Broccoli is also full of fiber so it improves bowel movement and digestion.

Make sure to include some of these foods into your diet to be a fat burning machine.

In Health,