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

We are so happy to be apart of the Friendly house family that we would like to extend a very special offer to all Friendly House members. 

FRIENDLY HOUSE MEMBERS GET 20% OFF ANY MONTHLY PACKAGE!

Thank you Friendly House we love you!
Hannah + Ishbel

OCTOBER DEALS!
October deals have been posted on our pricing page.  Bring a friend (both sign up for the 3x a week package) and you will get $50 off the October price!!!

INDOOR LOCATION
We are thrilled to announce that we have an official location for our indoor schedule!  We will be working out at the friendly house (nw 26th and Thurman).  It is a non-profit, and we are extra excited that the money we pay them to rent the rooms goes right back into the community, helping children and seniors!!!

MORNING CLASS SCHEDULE
Starting October 5th we will be moving our morning time to 10am.  If you are interested in another time than we have offered, please e-mail us, and if we have the demand we will have the class!

We are proud to announce that we are official sponsors of the Team Green Submarine bike club!  We have been very interested in supporting competitive athletes with cross training, and now we finally have our chance! 

Too often, core strength and flexibility are easily neglected in sports training for for strength, endurance, or technique building.  We hope that we can be the supplement to help balance out all of those hard training athletes out there. 

GO TEAM!

Welcome to the first week of September Pil-oga-robic!  This week we're talking about aromatherapy.  You will get to experience its calming effects first hand when we rub it into your temples during savasana.  Have you ever noticed how a scent can calm you down, wake you up or take you back in time?  We will focus on three amazing aromatherapies: lavendar, eucalyptus and peppermint.  Be sure to check out our wellness suggestions so that you can incorporate a little aromatherapy peace in to your day-to-day life. 

pil-oga-robic | MIND Chill out 
- Eucalyptus oil is stimulating and revives the spirt.  It alleviates exhaustion, stress, and mental sluggishness.
- Lavender oil has a calming scent which makes it an excellent tonic for the nerves and helps in treating anxiety, depression and emotional stress.
- Peppermint oil eliminates apathy and stress.  It provides relief from depression, anxiety and mental exhaustion. 

pil-oga-robic | BODY You would be amazed at what these oils can do for your health...
- Eucalyptus oil is used in many over the counter drugs and treats congestion and upper respiratory infections. It enhances deep breathing and is good for muscle aches and pain.  Eucalyptus is also good for - surprisingly - diabetics as it helps to control blood sugar. 
- Lavender oil is good for pain relief, relaxation, burns, skin infections,hormonal imbalances, rheumatism, headaches, digestion and insomnia. 
- Peppermint oil can be used to treat asthma, colic, headaches, colds, cramps, indigestion, nausea, fever, stomach and bowel spasms and pain.

pil-oga-robic | WELLNESS  Incorporate aromatherapy into your every day life and pamper yourself and the planet! 
- Feeling stressed?  Carry a vile of aromatherapy oil with you and sniff away when you get bugged.
- Take a bath with a few droplets of aromatherapy oil and melt the day away.  WE LOVE THIS OPTION!
- Mothballs: The common mothball is made of paradichlorobenzene, which is harmful to liver and kidneys.  Tie a bit of lavender in a cheese cloth instead. 
- Lavender Water: Combine 1 cup lavender flowers and 1/4 cup ethyl alcohol at room temperature.  Steep for 6 days in a screw-top jar, shaking vigorously each day.  Strain and Decant into a dark glass bottle.  This is a wonderful toner! 
- Sea Salt Body Scrub: 1/2 oz. Beeswax, 8 oz. Sweet almond oil, 3-1/2 lb. Finely ground sea salts, 1 Tbs. Each lavender, eucalyptus and peppermint essential oils.  Melt the beeswax in the sweet almond oil, then allow it to cool.  If starting with coarse sea salt, grind it to the consistency of table salt. (Any finer and it won't scrub well!) Then add the cooled beeswax/oil mixture and the essential oils.  Your skin will feel like a million bucks! 
- Eucalyptus Foot Lotion: 1 tablespoon almond oil, 1 teaspoon avocado oil, 1 teaspoon wheat-germ oil, 10 drops eucalyptus essential oil.  Put all of the ingredients in a small, sterilized glass bottle with a tight- fitting stopper. Shake the liquid vigorously until it is completely combined. Store the bottle in a cool, dark place. Shake well before using.

All of our best,
Ishbel + Hannah

Welcome to Week 3 Pil-ogies.  You guys are doing so great, and you should congratulate yourselves for your hard work! 

This week we're talking about gluten intolerance, or celiac disease.  Some of you may already know that I have celiac disease.  I was diagnosed last year and have followed a somewhat gluten-free diet ever since.  However, after doing a little more research for this email - I am staying away from it completely!!!!  I had no idea how destructive it can be for those who are intolerant of it. I have noticed a huge shift in my digestion, energy, mood and weight since I stopped eating gluten.  As you'll soon read, gluten intolerance is inherited and a few women in my family have it as well.  Both Hannah and I hope that this will help you and your families identify gluten intolerance and navigate the gluten-free world.
Best,
Ishbel

pil-oga-robic | MIND
- Gluten intolerance, or celiac disease, is an inherited autoimmune disease which causes severe inflammation of the small intestines.  Apparently saying you are "allergic to gluten" is incorrect because it is not an allergy but an autoimmune disease. 
- Gluten is found in wheat, barely, rye and possibly oats. - About 1 in 133 Americans have the condition.
- For unknown reasons, the disease sometimes emerges after some sort of trauma is experienced, such as an infection, an injury, pregnancy, surgery or intense emotional strain or stress. 
- Gluten can be found in just about everything from pasta to salad dressing to alcohol and cheese.  Even some seasonings like cinnamon can have gluten in them.  Check your labels! 

pil-oga-robic | BODY
- Gluten intolerance is linked to many different health problems: malnutrition, cancer, osteoperosis, infertility, thyroid disease, type 1 diabetes, ulcers.  If you have one of the before-mentioned conditions, be sure your doctor has tested you for gluten intolerance because it may be making a bad situation even worse!
-An individual may accidentally eat gluten after beginning a gluten-free diet without noticing any symptoms. However, this does not mean that no harm has been done. Any gluten ingested by a gluten-intolerant person will damage the small intestine. It is very dangerous to practice an on-and-off gluten diet. Strict adherence to a gluten-free diet is essential. 
- Common symptoms include: abnormal bloating and pain, diarrhea, constipation, anemia, bone pain/weakness/osteoporosis, fluid retention, mouth sores, weight gain or loss, missed menstrual periods, infertility/miscarriages, behavioral changes, exhaustion, mental lethargy
- Ask your doctor for a blood or saliva test to check for gluten intolerance.  

pil-oga-robic | WELLNESS                
 You won't starve to death if you're allergic to gluten! 
- Foods such as meats, fish, poultry, (most) dairy products, unprocessed fruits and vegetables, beans, rice and potatoes are all safe.
- Gluten-free flours, such as those made from rice, soy, corn or potato, are available as alternatives and are great for baking.
- Foods made from cornmeal are safe.
- Gluten-free cookies, cereals, breads and pastas.  (New Seasons has an entire isle of gluten free stuff!) 
- Check out other blog posts for some delicious gluten free recipes - you'll be amazed at how easy it can be!

BOOKS | For more information check out these reads!!!
-Living with Celiac Disease, by Sue Hassett
-Gluten- Free Quick & Easy: From Prep to Plate Without the Fuss- 200+ Recipes,
by Carol Fenster

1)Wash in washing machine on cold with a little bit of soap. If your mat is really dirty you might have to run the wash twice or scrub it with a scrub brush under running water to loosen the dirt.
2) Lay your mat on a towel.  Roll mat up with towel.  Step on mat, so that towel can absorb any extra water.
3) Hang mat to dry out in the sun or in a dry location.  Your mat will take a day or two to dry.

Hello Pil-ogies!

Welcome to another fun filled week of Pil-oga-robics.  Can you believe that it is already our second training week in August?!  Time just flies on by when you are having this much balanced butt-kicking fun.  Our seriously silly theme this week is LAUGHTER.  Turns out there is alot of positive health benifits from just getting some good giggle time in your day.  So laugh it up...

pil-oga-robic | MIND  "What soap is to the body, laughter is to the soul."  Yiddish Proverb
-Emotional responses appear to be confined to specific areas of the brain, while laughter seems to be produced via a circuit that runs through many regions of the brain. Thanks to How Stuff Works.
-Humor can help us to view life in a more light-hearted manner, thus reducing our stress. 'Stress Without Distress' by Hans Seyle. 
-Positive emotions can create neurochemical changes that will buffer the immunosuppressive effects of stress.
-Laughter is contagious - share it with others and watch everyone's perspective change. 
-With a lighthearted attitude, events that would normally be annoying become amusing; big hassles become humorously absurd; major stressors become really great stories waiting to be told.

pil-oga-robic | BODY   "Laughter is inner jogging."  Norman Cousins
- Michael Miller, M.D. of the University of Maryland did a study on the correlation between laughter and the heart: "We don't know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack...people with heart disease responded less humorously to everyday life situations. They generally laughed less, even in positive situations, and they displayed more anger and hostility."  
- Laughter has been found to strengthen the immune system, reduce food cravings and increase your threshold for pain. 
-And...It's a great ab workout!!!!

pil-oga-robic | WELLNESS   "At the height of laughter, the universe is flung into a kaleidoscope of new possibilities."  Jean Houston
The Secret Diary of a Cat:
DAY 752 - My captors continue to taunt me with bizarre little dangling objects. They dine lavishly on fresh meat, while I am forced to eat dry cereal. The only thing that keeps me going is the hope of escape, and the mild satisfaction I get from shredding on the occasional piece of furniture. Tomorrow I may eat another houseplant and cough it up on the carpeting.
DAY 761 - Today my attempt to kill my captors by weaving around their feet while they were walking almost succeeded, must try this at the top of the stairs. In an attempt to disgust and repulse these vile oppressors, I once again induced myself to vomit on their favorite chair... must try this on their bed (again).
DAY 765 - Decapitated a mouse and brought them the headless body, in an attempt to make them aware of what I am capable of, and to try to strike fear into their hearts.
Here are a few videos to make you chuckle:-)
laughing baby | http://www.youtube.com/watch?v=M0K7l6IGM0w&NR=1&feature=fvwp
Jim Gaffigan's hot pocket stand up | http://www.youtube.com/watch?v=J9c9lAfXQHs
Walk it out | http://www.youtube.com/watch?v=KU3N5c2Kxnw


Have a hilarious weekend!

Hannah + Ishbel

We know, we know, this image has nothing to do with our recipes.  BUT could you say no to those cute cookie monster googly eyes?!  We hope that you will 'cookie monster' up these fabulous sugar free desserts!!!  mmm...

food |SUGAR FREE DESSERTS

RAW CANDY

• 1 cup raisins
• 1 cup walnuts
• 1 tablespoon vegetable oil
• 1 cup sliced almond

In a food processor combine raisins and walnuts. Process until they form a sticky ball. Coat hands with oil and roll mixture into balls the size of large marbles, then coat with sliced almonds.

Cover and refrigerate for up to 3 days.

Nutritional Information

Servings Per Recipe: 40

Calories: 45    Total Fat: 3.5g    Cholesterol: 0mg     Sodium: < 1mg     Total Carbs: 3.2 Dietary Fiber: 0.6g  Protein: 1g

HEALTHY BANANA COOKIES

• 3 ripe bananas
• 2 cups rolled oats
• 1 cup dates, pitted and chopped
• 1/3 cup vegetable oil
• 1 teaspoon vanilla extract

Preheat oven to 350 degrees F (175 degrees C).

In a large bowl, mash the bananas. Stir in oats, dates, oil, and vanilla. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls onto an ungreased cookie sheet.

Bake for 20 minutes in the preheated oven, or until lightly brown.

AGAVE & HONEY OATMEAL WITH CHOCOLATE CHIPS OR RAISINS
www.RecipeGirl.com

2 Tbs lightly beaten egg
3 Tbs agave nectar
1 Tbs honey
2 Tbs vegetable oil
1 tsp vanilla extract
½ cup whole wheat pastry flour
1 Tbs ground flaxseed (or wheat germ)
1/8 tsp baking soda
1/8 tsp baking powder
¼ tsp salt
¼ tsp (heaping) ground cinnamon
¾ cup old fashioned oats
unsweetened chocolate chips, raisins, unsweetened cranberries

Preheat oven to 375°F.

Mix egg, agave, honey, oil and vanilla together in a bowl. Stir very well.

Combine flour, flaxseed, baking powder, baking soda, salt and cinnamon in a bowl. Stir very well, then add to agave mixture and stir until blended. Stir in oats and desired amount of chocolate chips / raisins / cranberries. Let batter sit for about 5 minutes.

Scoop Tablespoonfuls of dough onto a parchment lined baking sheet. You should be able to fit 8 cookies on one sheet.

Bake for 10 to 11 minutes, until set and golden. Cool completely. Store in covered container.

Servings: 8
Yield: 8 cookies

Nutrition Facts (chocolate chip/raisins/ cranberries not included)
Per Serving
Calories 132  Calories From Fat (33%) 44  Total Fat 5.01g  Saturated Fat 0.52g Cholesterol 16.06mg  Sodium 106.94mg  Potassium 78.88mg  Carbohydrates 19.87g  Dietary Fiber 2.14g  Sugar 8.88g  Net Carbohydrates 17.73g  Protein 3.05g

THE AMAZING BLACK BEAN BROWNIES

"Without exception, this was the most sought-after recipe at my restaurant and bakery.

You would never believe that these incredibly fudgy brownies are made with beans but no flour."  Ania Catalano: A gluten-free and sugar-free recipe.

• 4 ounces unsweetened chocolate
• 1 cup unsalted butter or nonhydrogenated butter substitute
• 2 cups soft-cooked black beans, drained well
• 1 cup walnuts, chopped
• 1 tablespoon vanilla extract
• 1/4 cup natural coffee substitute (or coffee for gluten-free) 
• 1/4 teaspoon sea salt
• 4 large eggs
• 1 1 /2 cups light agave nectar

Preheat the oven to 325°F.  Line an 11-by 18-inch baking pan with parchment paper and lightly oil with canola oil spray.

Melt the chocolate and butter in a glass bowl in the microwave for 1 1/2 to 2 minutes on high.  Stir with a spoon to melt the chocolate completely.  Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor.  Blend about 2 minutes, or until smooth.  The batter should be thick and the beans smooth.  Set aside.

In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee substitute, and salt.  Mix well and set aside.

In a separate bowl, with an electric mixer beat the eggs until light and creamy, about 1 minute.  Add the agave nectar and beat well.  Set aside.

Add the bean/chocolate mixture to the coffee/chocolate mixture.  Stir until blended well.   Add the egg mixture, reserving about 1/2 cup.  Mix well.  Pour the batter into the prepared pan.  Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy.  Drizzle over the brownie batter.  Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect.  Bake for 30 to 40 minutes, until the brownies are set.  Let cool in the pan completely before cutting into squares.  (They will be soft until refrigerated.)

Makes 45 (2-inch) brownies