Pil-oga-robic- pilogarobic is a portland oregon fitness boot camp combining yoga, pilates and cardio.

pil-oga-robic | JULY NEWS

Hello Friends!

We hope that you are having a fun filled summer.  Here is what's new with Pil-oga-robic!

news | DEALS
-Make sure you check our pricing web page the week before every 4 week cycle.  We offer monthly deals and special offers on pricing packages! 
-If you are a student, we have a new rate for you!
-We are now offering customized nutrition programs to help you lose weight and stay healthy.  Includes recipes, daily caloric recommendations, menu planning and support along the way. 
-August Deals will be posted next week.  Reserve your spot for "3 Days a Week" by July 31st and get $20 off your next package!
-We will be offering another FREE class in the next few weeks.  Check out Blog for upcoming details. 
-First class FREE!  Come try us out!
-http://nomadfit.weebly.com/pricing.html

news | CLASS
-We have added yoga balls to our circuits, your Abs will get a rockin' workout with this fun tool.
-To beat the summer heat, our afternoon class works out in the shade with a water mister.  The water mister is a great way to quickly cool down between circuits. 
-We are temporarily canceling our 7am class.  If you are interested in this time slot or another in the future e-mail us.  We love suggestions.
-Our 5:30pm class now meets M, W, F (we swapped out Tuesday nights for Monday nights).
-Fall classes are just around the corner.  We are planning our fall schedule now.  Please let us know what time slot you are interested in, or suggest a new one. 
-Music will be added to our workouts.  Who do you love to rock out to?
-http://nomadfit.weebly.com/schedule.html

news | WEB
-Check out our BLOG!  We list tips, recipes, and news here.  Also feel free to comment on posts.  We hope to build an interactive community here.  Post if  you like something, have modified a recipe, or know a secret that we don't.
-Please review us on Yelp & CitySearch.  We would love to know how we are doing and every review we get means more people will learn about Pil-oga-robic! 
-If you have any testimonials that you would like to share, e-mail them to us and we will post them on our site!
-http://nomadfit.weebly.com/blognews.html



Thank you all for your support! Keep cool this summer!

Hannah + Ishbel

Our theme this week is KNEE HEALTH.  Enjoy!

pil-oga-robic | BODY
WEAK IN THE KNEES
The knee marks the meeting place of three bones: the shinbone (tibia), the thighbone (femur), and the kneecap (patella).  Unfortunately, the knee's mechanics are better suited to chasing animals for dinner than to sliding into second base, says Stephen Messier, professor of health and exercise science at Wake Forest University.
Every year, nearly 11 million Americans complain to doctors about knee pain. Orthopedic surgeons operate more often on the knees than on any other body part.  The findings of a study published in the Annals of Internal Medicine highlights the importance of evenly building the leg muscles to keep the knee joint properly aligned - a task for which yoga and Pilates are perfect.
William Roberts, M.D., president-elect of the American College of Sports Medicine says, "Tension in the muscle is fine. Sensation directly above the kneecap is not a problem, but if the tension is on the sides of the knees, I'd back off."

pil-oga-robic | MIND
6 Ways to Protect Your Knees

1. Avoid Hyperextension: When joints are overly mobile and flex too far back, they're hyperextended. In the knees, hyperextension often occurs in poses in which the legs are straightened. 
2. Start with your feet. Proper alignment through the feet is the key to building strength evenly in the ligaments on both sides of the knee.  Separate your toes and press actively through the four corners of your feet in every pose, even inversions. If your feet are out of alignment, your knees are going to suffer.
3. Keep your knees in line. In positions in which you bend your knee,first align your bent knee over your ankle, then draw your kneecap in line with your second toe.  Lift up through your arches. 
4. Tune in to subtle signals.  If you feel achiness when you come out of a bent-knee pose, you may have worked too hard.
5. Build strength by balancing.  Very dynamic balancing protects the knee against future injury by training the functional alignment, not just working the muscle.
6. Warm up with hip openers. If your big joints aren't open, your small joints will always take the stress. 


Pil-oga-robic | WELLNESS
Treat those Knees! Here are some tips to reduce knee inflammation:

-Icing the knees after a workout in an ice bath/ or with ice pack.  Kneel or sit in tub full of cold water and a few scoops of ice (10 mins), OR for less sever pain use ice pack (20 mins).

-Increase your tumeric intake.  View post on blog for a few recipes from Vegetarian Times that include turmeric: Mellow Yellow Rice Noodles w/ Roasted Peanuts and Potato and Baby Spinace Masala

-Eat Cherries or take a cherry supplement.  They are rich in antioxidants and decrease inflammation and relieve syptoms of Osteoarthritis.  Some studies show it to be as effective as aspirin at revealing pain.
 (Thank you Yoga Journal for all of the great information!)


Take special care of those neat-o knees this week!

Hannah + Ishbel

food | Mellow Yellow Rice Noodles with Roasted Peanuts

Ingredient list

Serves 4

    * 1 8-oz. pkg. pad thai rice noodles
    * 3 Tbs. canola oil
    * 4 large shallots, peeled and thinly sliced (1/2 cup)
    * 1 Tbs. brown sugar
    * 2 tsp. ground turmeric
    * 1 clove garlic, minced (1 tsp.)
    * 1/4 cup lime juice
    * 7 oz. baked Thai-flavored tofu, cut into thin strips
    * 1/4 cup chopped cilantro
    * 1/4 cup chopped roasted peanuts

Directions

   1. Cook noodles according to package directions. Drain, rinse under cold water, and drain thoroughly.
   2. Heat oil in small saucepan over medium heat. Add shallots, and cook 7 to 9 minutes, or until shallots are golden. Remove from heat, and stir in sugar, turmeric, and garlic. Add lime juice, and stir to combine.
   3. Transfer noodles to large bowl, and fold in tofu, cilantro, peanuts, and turmeric sauce. Season with salt and pepper.

Per Serving:
Calories     487
Protein     14g
Total fat     20.5g
Saturated fat     2.5g
Carbs     62g
Cholesterol     mg
Sodium     366mg
Fiber     2g
Sugars     5g

food | Roasted Peanuts and Potato and Baby Spinace Masala

• 2 Tbs. canola oil
• 1 lb. Yukon Gold potatoes, cut into 1/2-inch cubes (4 cups)
• 1 large yellow onion, thinly sliced (11/2 cups)
• 3 cloves garlic, minced (1 Tbs.)
• 2 Tbs. minced fresh ginger
• 1 jalapeño chile,finely chopped (1 Tbs.)
• 1 tsp. ground coriander
• 1/2 tsp. ground cumin
• 1/2 tsp. turmeric
• 1 13.5-oz. can light coconut milk
• 1 6-oz. bag baby spinach
• 11/2 tsp. garam masala
• 1 Tbs. lime juice
• 1/4 c
  

food | NON-MEAT PROTEIN OPTIONS

Check out this video for NON-Meat Protein Options.

http://link.brightcove.com/services/player/bcpid1815820659?bclid=14042760001&bctid=27443156001

tips | BEAT THE HEAT DURING A WORKOUT

• Drink plenty of liquids, even if you're not thirsty.  Sports drinks including electrolytes help to replenish what we sweat out.

• Bring an extra water bottle to practice.  Regularly pouring a little water on your head/body during your run can help to increase the evaporation-cooling effect.
  
  
• Dress in light-weight, light-colored, loose-fitting clothing. Try to avoid wearing cotton, wear clothing made of lightweight technical fabrics designed to whisk away moisture keeping you cooler and dryer. A water-logged cotton T-shirt can actually slow down the evaporation-cooling process causing you to overheat.
  
  
• Wear a hat or visor to block the sun's rays, shade eyes, and keep sweat out of eyes.
  
  
• Eat light. Avoid hot, heavy meals and opt for foods high in water content: fruits, salads and soups.
  
  
• Take cool baths and showers before or/and after a workout. Water conducts heat away from the body, bathing in tepid water is a good cooling technique.

food | Grilled Fish Tacos with Mango and Avocado

This recipe serves:  4-6
for the Mango-avocado salsa:
1 ripe avocado
1/4 cup fresh lime juice
1 cup diced mango
1/4 cup diced red pepper
1/4 cup chopped scallions
For the fish:
2 teaspoons canola oil
2 fish fillets, such as sea bass, red snapper or salmon, 8 ounces each
salt to taste
freshly ground black pepper
for the Tacos:
8 corn tortillas
1 cup shredded lettuce
2 plum tomatoes, diced
lime wedges, for garnish
For the mango-avocado salsa:
-Remove and discard the pit and skin from the avocado and rub the flesh of the avocado with some of the lime juice to prevent it from discoloring.
-Chop the avocado and toss it with the remaining lime juice, mango, red pepper and scallions. (This can be made in advance and stored in the refrigerator for up to 1 day.)
Fish
-Preheat the grill or pan fry on medium.
-Brush the fillets with oil and season generously with salt and pepper.
-Grill the fillets on both sides until just cooked through, about 5 minutes per side. (Thin fillets take less time, thicker fillets take more.) Cool slightly and cut into 1-inch pieces.
-Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill or in the oven while the salmon is cooking.
To serve the tacos:
-Fill the tortillas with fish, lettuce, tomatoes and mango-avocado salsa. Serve 2 tacos per person with lime wedges on the side.

Serving Size: 2 tacos with salsa
Number of Servings: 4 Per Serving

Per Serving
calories | 339g
carbs | 36g
fat | 12g
fiber | 8g
protein | 25g
saturated fat | 1g
sodium | 110mg

7:00am Class Canceled (for now)

Hello Everyone,

We will temporarily be canceling our earliest class time.  If you are interested in signing up for the 7:00am class in the future or for a trial session, send us an e-mail and we will work with you.  If this is not a popular time, send us a suggestion via blog or e-mail about a time slot that you or your friends would be more interested in.

Thanks,
Hannah + Ishbel

food | BEEF SKEWERS WITH PEACHES