Healthier Lifestyle: all it takes is a first step 31/08/2017

 

Healthier lifestyle: all it takes is a first step

August 30, 2017

Sabrina Powell

This past weekend I’ve received so much love from my clients that I’m filled with gratitude, so I wanted to share it with you all.

 And this time, love came in the form of pictures.

Without me asking, I’ve received pictures of fruits that one of my newest clients bought at farmer’s market, of a bunch of healthy products that I recommended, of a trip to a healthy goods store, of granola bowls with plain yogurt drizzled with molasses and of a delicious looking chocolate cake made with pure cacao, oats and coconut oil.

How proud am I? Very proud!

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 I believe in changes that come from the inside.

I can give you all kinds of tips, suggestions, adapt your meal plan, create an exercise strategy, rearrange your routine and tell you what to do. But if you’re not ready, you won’t move a finger. You need to commit, not just with me or another coach, or whatever plan you’re following.

You need to commit to yourself.

Everybody needs a start. And once you start and give that wheel the first spin, it will keep rolling on its own, I promise you.

And if you are already healthier than you used to be, remember that you can always improve your health, your performance, your energy levels.

No matter at what level you are, you can always get healthier. I remember when I switched from Mc Donald’s sandwiches to wraps, and that was already a considerable change back in the day. That was so long ago and since then I’ve made so many adaptions to my eating/exercising/self-care habits that you wouldn’t believe it.

That’s why I’m proud of myself and my clients.

And you should be proud of yourself too. Or for a starter, find someone that will cheer for you when you make small changes for your wellbeing. Find your support system that will celebrate every little step you take towards your healthier lifestyle.

It is in fact, all about baby steps – you can’t go from having an unhealthy diet (read: cookies, processed food, soda, fast food…) to a plant based diet for example. That would be unrealistic. Set up small goals, take your time and enjoy the ride.

I’ll be waiting for you at the finish line.

But I’ll also be cheering you on and handing you water bottles throughout the way.

Sending gratitude and wishing you all an abundance of motivation, health and wellness,

 Sabrina Powell

Founder of Movimento Wellness,

Health & Wellness Coach and Pilates Instructor

coach@movimentowellness.com

movimentowellness.com

Para ler esse post em portugês, vá para: https://goo.gl/wDQmEi

Introducing Health & Wellness Coach – Sabrina Powell 09/08/2017

Sabrina Powell

About Sabrina
I am a health & wellness coach who can help you rearrange your routine and priorities in a way that you can have time for yourself – for your leisure activities, for your “me time”, so you can feel better.
Let’s work together to improve your quality of life through a healthy lifestyle, so we can both be proud of you.
Whether you are looking to become healthier, lose weight, have more energy, increase your performance exercising or at your career, be more focused and organized, or to reveal a better version of yourself, I would love to help you build that path and guide you through it.
Feeling OK is not enough, you deserve to feel fantastic! You should feel wonderful and proud of how you look, your profession, your relationships and all segments of your life. You deserve to thrive!
I’ve initiated a movement for well-being, will you join me?
Sabrina Powell 
Post-Baccalaureate Certificate in Health & Wellness, Bachelor’s Degree in Leisure
Founder of Movimento Wellness – a movement for well-being
Health & Wellness Coach and Pilates Instructor 

How to Eat Healthy Through the Seasons 13/02/2017

How to Eat Healthy Through the Seasons

Seasonal eating

You know you should be eating healthy, but it is so much easier said than done, right? If you have been pushing off healthy eating habits thinking that it would be too tough to follow, the trick is to eat according to the season. This not only helps you eat more organic foods but also lets you relish the best taste of every fruit and vegetable. Here are a few other tips for eating healthy in every season.

Summer

Summertime means enjoying the outdoors, but you need to resist the temptation to tuck into unhealthy street food and junk items. Food poisoning cases are the highest during the summer months as the warm temperature helps bacteria in food grow. In fact, about 48 million Americans suffer food poisoning each year. So instead, take advantage of the abundant fresh produce available at this time. Here are a few tips on eating healthy during the hot days:

  • Add lots of fresh fruit to your diet as these can counter the loss of fluid in your body (due to sweating). Moreover, fruits contain vitamins and nutrients that strengthen your immune system. Seasonal strawberry, watermelon, summer squash, etc. are good choices.
  • Ice creams are tempting, but refrain from eating too much sugar. Instead, go for healthier sweets like sugar-free and low-fat versions of sorbet and ice cream.
  • One common mistake people make in summers is drinking really chilled beverages. While this can feel refreshing at the time, the intake of cold liquids can cause your skin’s blood vessels to contract and reduce the loss of heat from your body.

Spring

Spring time is a cheery time with flowers in full bloom, and pleasant weather. This is also the time when fresh herbs and leafy vegetables are plentiful, which makes eating healthy easy and fun. Here’s what you need to eat and what to avoid:

  • Spinach, Swiss chard, basil, parsley, and lettuce are some of the foods that are easily available during spring, so add a lot of these healthy foods to your diet. The idea is that the greenery around you at this time should reflect on your plate.
  • Many people suffer from allergies in this season, and if you are one of them, stay away from celery, almonds, and alcohol. Better yet, consult a doctor to see what you can and cannot eat according to your specific allergy.

Fall and Winter

Once fall arrives, most people start looking forward to the cooler season and the many joys that winter brings. Keeping your body warm becomes essential to remaining fit in these months, so here’s what you can do:

  • Go for autumn harvest foods in the fall like onions, carrots, garlic, and sweet potato. Using natural spices like ginger, peppercorn, and garlic makes your diet even healthier.
  • You can add warmer foods like meat to your diet and enjoy delicious, nutritious broths to beat the cold. However, keep the portions in check and go for leaner proteins to avoid gaining weight.
  • Eat fresh oranges as the Vitamin C in the fruit helps fight free radicals. You can have them whole or added in cakes and other dishes.

Eating foods according to the season not only helps you eat fresh and healthy, but can also save you a lot of money. Contrary to popular opinion, healthy eating is not a cumbersome task. Instead, seasonal eating can add wonderful variety to your diet and make it interesting. Just a little planning is all it takes. Moreover, you will love visiting farmers’ markets to pick from colorful, fresh, seasonal produce. You may be amazed by what eating a nice seasonal diet (along with getting adequate exercise) can do for your body and your mind!

Author: Paige Johnson

Photo from Pixabay

Vinyasa Flow Yoga 20/12/2016

Have you tried Kristina’s Vinyasa Flow Yoga classes??? Vinyasa, also called flow because of the smooth way that the poses run together, is one of the most popular contemporary styles of yoga. It’s a broad classification that encompasses many different types of yoga, including Ashtanga and Power Yoga In contemporary yoga parlance, vinyasa stands in opposition to hatha.

Other physical benefits of yoga include:
  • Increased flexibility.
  • Increased muscle strength and tone.
  • Improved respiration, energy and vitality.
  • Maintaining a balanced metabolism.
  • Weight reduction.
  • Cardio and circulatory health.
  • Improved athletic performance.
  • Protection from injury.

Classes now on Monday nights at 7:30pm and Saturday mornings at 11am

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Fighting Back Against Parkinson’s Disease 03/11/2016

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FIGHTING BACK AGAINST PARKINSON’S!
Rock Steady Boxing is a one of a kind Boxing Program founded in 2006 by former Marion County Prosecutor, Scott C. Newman, who is living with Parkinson’s. Rock Steady Boxing gives people with Parkinson’s disease hope by improving their quality of life through a non-contact boxing-based fitness curriculum.

Body Couture has teamed up with Rock Steady Boxing Fort Lauderdale.
Classes are Tuesdays & Thursdays at 2pm
Call Will on 954 681 3872 for more info!

Reformer Pilates Classes Now as Low as $12.37! 13/09/2016

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Join the Body Club Now to benefit from these fantastic savings!

$99/month for your first THREE months if you commit to 12 months
OR
$99/month for your first month if you commit to 6 months
OR
$139/month on a month-to-month basis! NO commitment!

The Body Club gives you 8 classes per month.
Regular price – $139/month.
Additional classes are only $15 per class.

ONLY AVAILABLE INSTORE OR CALL US TO ACTIVATE YOUR CLUB.
954-772-2799

SPIN for CHARITY 15/07/2016

Spinathon

We’ll be holding a Spin-A-Thon starting at 9:30 am on Saturday July 23rd. The Class is FREE but a minimum of a $20 donation is required.

THE SMART RIDE is a 2 Day, 165-Mile Ride from Miami to Key West. Riders need to raise $1250.00 to enter and this is where we come in!

Join us for a morning of fun, raffles, giveaways and of course a calorie shedding spin session! All money raised will go directly to the Bike America Smart Ride Fund

Hali’s Spinning Fitness Tip 14/06/2016

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Hali’s Spinning Fitness Tip

Here are some important things to know when you join us for spin/cycle class:
Bring your water bottle and a towel and be prepared to sweat! Spin class can torch
about 7.2 to 12.6 calories per minute. It is a high energy, low impact workout
which helps improve cardiovascular health, burn lots calories and builds strength.
Spin class is great for people of all fitness levels.
Its important to go at your own pace and control the resistance to challenge yourself
without overdoing it.
It’s a great addition to your workout routine.
It is very important to stay hydrated.
Hydration plays an important role in your workout and recovery whether you are taking
a spin class, TRX, or doing Pilates .

Check out these fun recipes for healthy homemade sports drinks.
http://www.runnersworld.com/drinks-recipes/make-these-healthy-homemade-sports-drinks

Looking forward to seeing you in spin class!

Gyrokinesis comes to Body Couture 06/06/2016

Gyrokinesis works the joints and muscles through several natural spinal movements: bending forward and backwards, twisting from side to side, bending side to side and a circular motion. The movements are fluid and postures aren’t held for very long periods of time. Instead, postures are connected through the use of breathing and gentle fluid moves. This method also stimulates the nervous system, increases mobility, flexibility and balance; and prepares the body for more complex movements with agility and ease.
Classes begin on small padded stools, continue with exercises performed on the floor, and finish with standing balance exercises.

The classes can be adapted to fit anyone’s ability. The Gyrokinesis method is practiced by people from all walks of life, including accomplished athletes, dancers, baby boomers and senior citizens.

Classes starting this Thursday at 9:30am.
Space is limited! Book online now.

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Heart rate talk with Gabriel 18/05/2016

 
 Ever wonder how to properly get to your target heart zone to maximize and get the BEST benefit from your cardio workout?
 
Here’s your answer:
The Karvonen Formula 
The Karvonen Formula is a mathematical formula that helps 
you determine your target heart rate (HR) training zone:
Target Heart Rate = (max HR − resting HR) × %Intensity) + resting HR
 
or
 
Much easier, click on the link below
HEART RATE CALCULATOR
(You only need your age and resting heart rate)
 
 
How to get your resting HR?
For 3 days in a row as soon as you wake up
count your heart beats for 1 minute or count your heart beats for
10 seconds multiply by 6 and get an average of your 3 days.
 
Example for me:
I, Gabriel am 42 years of age and my resting heart is 52.
So for me personally I keep my heart rate between
134 to 140 beats per minute which is the blue section of 
the chart above because I have no intention of competing 
in anything but I do want to focus on burning 
FAT CALORIES when I do my cardio workout! 
The important question to ask yourself now,
What are your goals?
Review the colors in the chart and use the formula or click the link above and figure out what
YOUR FITNESS GOALS ARE!
The American Heart Association (AHA) 
Recommends 5 days a week 30 minutes a day of cardiovascular exercise activity a week.
AHA link below
 

A message from Carmen 17/05/2016

Treat Fitness like an Appointment
The biggest obstacle you will come up against is excuses and procrastination. If you can provide as many reminders as possible for yourself, you are more likely to keep to your commitment.
Treating fitness like an appointment gives it a sense of importance. Set a reminder on your smartphone and commit to it. If you have someone or something reminding you to do something every day, you are more likely to do it. You may even want to start a fitness program with someone else!
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What is TRX Suspension Training? 10/02/2014

TRX Suspension Training | Born in the AMERICAN NAVY SEALS

In wharf side warehouses, urban safe houses, on ships and submarines, Randy Hetrick, founder of TRX, and his Navy SEAL teammates needed a way to stay in peak condition. But the circumstances of these missions often found the SEALs without traditional fitness equipment and with very limited training space. TRX Suspension Trainer evolved as an answer.

The TRX started as a a few lengths of parachute webbing hand-stitched together with rubber boat repair tools. In the weeks and months following of the TRX, Hetrick and his SEAL teammates rapidly developed a growing array of bodyweight exercises specifically designed for this unique training harness. A new and original approach to functional exercise would emerge: Suspension Training.

Suspension Training exercises are easy to follow yet challenging. Suspension Training builds true functional strength and improves flexibility, balance and core stability all at once all the time, as is required on the playing fields of sports and in regular everyday life. TRX is a versatile and effective training solution, regardless of age, gender or fitness level. Make TRX Suspension Training a part of your regimen and you will see your body and fitness abilities reach new heights.

Our American Navy Seals go through a rigorous and vigorous training to become the very best of our armed forces. They are trusted to do the unimaginable to keep us all safe. Thanks to their knowledge of creating TRX, we now can train and do exercises that can help us achieve a stronger and healthier lifestyle .

What is Booty Barre?
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What is Booty Barre? 07/02/2014

This sexy, energetic, fun workout that fuses fitness techniques from Dance, Pilates, and Yoga will tone, define and chisel the whole body. And get this… you don’t even need any dance experience, and you certainly don’t need a partner! The Booty Barre® method is the perfect combination of strength and flexibility, with added cardio to burn fat fast. Barre workouts have also become a popular choice with many celebrities.

Booty Barre® was conceived and developed by celebrity fitness and lifestyle expert Tracey Mallett, a former professional dancer, fitness presenter and master Pilates Instructor. Tracey is a regular contributor to leading health and fitness magazines worldwide and regularly appears on TV in the USA

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Vote #1 Pilates Studio in South Florida! 07/02/2014

Vote #1 Pilates Studio in South Florida!

At Body Couture you will be empowered to discover your inner strength, transform your mind and body, increase your stamina, improve your health and achieve a new and exciting state of physical well being.

Your body will totally transform from the inside out: Posture will improve; abdominals, back and buttocks will strengthen and become more visibly toned; arms and legs will become leaner. Chronic back pain and other debilitating physical ailments will decrease significantly as your range of motion and mobility improve. Your energy levels will dramatically increase, and people around you will notice a substantial difference in your overall appearance.