Whole Health and Wellness Seminar on May 19th!!

Body & Mind Coe-Dynamics Pilates Studio in Manhattan Beach invites you to partake in this great Whole Health and Wellness Seminar on May 19th!  It's only $20 so make sure you sign up early.

Space is limited...

Jump into fitness with Jump Board Pilates classes!

Our 30 minute Cardio Pilates Jump Board classes are the perfect way to incorporate cardio work into your Pilates routine—and the best way to start your day or end it after a stressful day at work or in traffic. This innovative full body workout consists of a continuous flow of Pilates exercises conducted on the reformer with the Jump board attachment. Fluid transitions, coupled with interval jumping, results in an increased heart rate that is optimal for burning calories and building lean muscle.

This creatively choreographed workout is easy, fun and effective—plus, the impact on your knees and hip joints is minimal due to the spring resistance used with reformer and the principles of Pilates. It’s an ideal way to tone your core while developing endurance that assists with the absorption of your landings and take-offs. In addition, the directional flow of your movement is on a horizontal plane, which also reduces impact to your joints.

The benefits of our Jump Board class are wide-ranging and amazing! You’ll feel the burn in both your arms and legs, develop power and speed, improve overall coordination and elevate your heart rate more than any other Pilates classes. It will expand your Pilates practice by challenging you in different positions: lying on your back and side, kneeling facing the front, back and side, and many more physique toning movements. Plus, it’s easy and so much fun—the 30 minutes is over before you know it.

For questions, information and to sign-up for your 30 Minute Cardio Pilates Jump Board class. Feel free to comment, email pilates@coe-dynamics.com or call 310.798.7600

30 Minutes of Continuous Flow of Pilates Exercises!

30 minute continuous flow of Pilates exercises conducted with the Jump board plate that is stood up on the end of the Reformer. This has very minimal impact on the knees and hip joints because there is a spring resistance used with reformer and via the principles of Pilates of Balance, Precision, Breath, Control, Flow and Coordination your Core Muscules are toned as well as built with endurance that assists in absorbing your landings and take-offs.  In addition the direction flow of your movement is not in a verticle (up and down) motion but on a horizontal plane which also reduces impact to your joints.  

This 30 minute Pilates routine because of its continuous flow adds a great cardio effect to your pilates fitness regime and is a full body work-out as this board is not just meant to be used with just your feet/legs but also arms and hands and you are jumping in various positions as well including but not limited to:  lying on your back, kneeling front facing, kneeling back facing, kneeling side facing, lying on your side and many more fun dynamic positions to challenge and tone your core and entire physique.

For questions, information and to sign-up for your 30 Minute Cardio Manhattan Beach Pilates Class.  Feel free to blog, email pilates@coe-dynamics.com or call 310.798.7600.

We offer 30 Minute Jump Board on Mondays at 6pm and 6:30pm and on Thursdays at 7am.
 

In health, wellness, and fitness

Tracy

--
Body & Mind Coe-Dynamics, Inc.
(310) 798-7600
www.coe-dynamics.com
pilates@coe-dynamics.com
500 S. Sepulveda Suite 302
Manhattan Beach, CA 90266

Thought to Ponder: A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself and offsets stress.

Raw Kale Chips Recipe

The Goods!

Kale, which is actually a form of cabbage, is loaded with fiber. One cup of kale provides you with twice your daily requirement of vitamin A, tons of vitamin C and has over a thousand times the RDA for vitamin K! Kale helps keep your body strong and also helps prevent damage from other forces that are constantly attacking our bodies.

Kale is full of fiber and phytonutrients. It produces sulforaphane which is a natural cancer-fighter that signals the liver to produce cancer fighting enzymes. Kale has high amounts of carotenoids that protect your eyes from ultraviolet light and other major issues. It even helps prevent cataracts.

The Great Taste - Raw Kale Chips Recipe

2 bunches of Kale, rinsed and dried

1 stone dish

Dressing

1   stalk of celery

1 - 2 clove of garlic

2 Tbs. nutritional flakes* (full of B vitamins)

pink salt*

black sesames

1/8 cup cashews

2 Tbs cold pressed Olive Oil*

1/3 cup water

*available for purchase at BMCD or online store at (https://clients.mindbodyonline.com/ASP/home.asp?studioid=8034)

Directions:
Tear kale off stem in large pieces (it will shrink as it dehydrates
Blend all dressing ingredients and poor over the kale pieces in a stone dish (this should be a light poor do not saturate the kale).  Massage the dressing into the kale.  Dehydrate at or below 118 deg (or even oven that is not even on warm dial) for 7 - 9 hours this low temperature will keep in all the good nutrients.  Store in fridge or cupboard lasts approx. 1 week if you dont eat them all first :)

 

Thought To Ponder:  A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself and offsets stress.

 Body & Mind Coe-Dynamics - Pilates Studio
www.coe-dynamics.com
500 S. Sepulveda 302, Manhattan Beach, CA 90266
(310) 798 7600
coedynamics@hotmail.com

 

FRESH Organic Hydraulic Pressed* Vegetable & Fruit Juices!

Now Available at

Body & Mind Coe-Dynamics, Inc.

FRESH Organic Hydraulic Pressed*

Vegetable & Fruit Juices! (see menu below)

weekly order and pick-up

*A hydraulic press extracts the finest produce straight from the pulp, minimizing oxidation and releasing vitamins, minerals, and enzymes into each juice that are impossible to yield from a normal juicer.

This juice is 100% raw and unpasteurized, giving it a three-day shelf life. Your mind and your body will thank you for delivering pure, living nutrients straight to your bloodstream, energizing and alkalizing your system back into a balanced state. 

Best of all there will be no mess in your kitchen to clean up!

Skip to Below For Fresh Juice Menu 

To Order & Questions

 contact Body & Mind Coe-Dynamics at
310.798.7600

pilates@coe-dynamics.com

www.Coe-Dyanamics.com

  Hydraulic Juices, is being made available by Karen Kaminskas. Karen has had a true passion for whole natural foods most of her life, which stemmed from an early desire to prevent cancer and other degenerative dis-ease.  Her education and experimentation with whole foods began as an undergrad at UCLA.  A city girl, she is thankful her grandparents had farms and gardens.  "I didn't care for veggies back then...so I asked, how can I make make it easier for people to consume them?  Cold-pressed juice was the answer!"

   Prior owner of Blissfull raw vegan restaurant in San Diego, she believes the best way to restore balance and vibrant health to the body is to eat REAL food, not too much, mostly plants.  She teaches others of the importance of consuming fresh organic foods and  avoiding processed lifeless foods...both to individuals and the community. 

   Today Karen proudly delivers fresh organic Living Juice & Super foods to homes & offices in the South Bay.

Now those delicious fresh juices are available to order and pick up at Tracy Coe's Whole Health Wellness & Pilates studio in Manhattan Beach www.coe-dynamics.com.

*If you do not wish to be on the weekly juice reminder list please reply back with "juice unsubscribe" in the subject line

Juice Menu 

GREAT NEWS! - The prices on most menu items have been lowered...most juices are now $8.50

Drink your veggies!

Do you know that drinking fresh pressed juices, especially veggies, is one of the best ways to improve your overall health?

It takes over 2 pounds of produce to make one bottle!...that's a lot of nutrition to benefit your body!  It's easy too...we make it, you drink it!  No mess to make or clean up.  

 

FRESH COLD-PRESSED JUICE MENU 

NOTE : ALL JUICES ARE AVAILABLE FROZEN UPON REQUEST
Greens 1 - kale spinach romaine parsley cucumber celery
Greens 2 - same as Greens1 with apple and lemon
Greens 3 - same as Greens1 with apple lemon ginger
Greens 4 - cucumber celery watercress lemon ginger cayenne (spicy)
Roots 1 - beet carrot kale spinach romaine parsley cucumber celery
Roots 2 - carrot cucumber spinach parsley
Roots 3 - beet apple lemon ginger
Roots 4 - carrot apple ginger
Detox 1 - lemon cayenne purified water
Detox 2 - Pineapple green apple mint
Detox 3 - Grapefruit mint
Detox 4 - cucumber pineapple thai coconut-water aloevera
Alkalizer - apple lemon x-ginger cayenne (spicy)
Green Alkalizer - cucumber apple lemon ginger cayenne (spicy)
Apple lemon ginger
Apple cinnamon
Apple strawberry coconut
Blueberry pear coconut
Carrot coconut (drink within 2-3 days)
Pineapple pear ginger mint
Strawberry apple lime
Thai coconut water
Aloevera H2O ($5.50)
Chlorophyll H2O ($7.50)
Coconut Blend1 - Coconut meat, coconut water, cinnamon ($9.50)
Coconut Blend2 - Coconut meat, coconut water, cacao, mint ($9.50)
 5 ALMOND MILK FLAVORS - VANILLA, VANILLA-PEPPERMINT, CHOCOLATE, CHOCOLATE-PEPPERMINT, & CINNAMON VANILLA...YUM!!
RAW ORGANIC ALMOND MILK (soaked almonds, slightly sweet w/ raw honey, date, vanilla bean, Himalayan pink salt) 
$10 per 16 oz bottle all flavors (except Vanilla)

$9  Vanilla
Rich and creamy, great in coffee, tea, smoothies, over berries or with cereal.
Best consumed within 4-5 days.
_______________________

ELEMENTAL SUPERSEED BARS & CRUMBLE -
100% Raw Organic - Grab a bar and a juice and you are good to go..go..go!!!
These over-sized bars are made by a dear friend and are amazing...I eat one every day!
Ingredients:  sprouted buckwheat, almond butter, hemp, pumpkin, flax, sesame & sunflower seeds, brazil nuts, honey & cacao nibs
4 Elemental Flavors:
Original currant hempseed cacao, Mulberry spirulina cacao, Cranberry lacuma almond, Dark choc-chip PB

CRUMBLE - any flavor  12 oz.bag /$15 (Save 25%...what a deal!),   4-pack Crumble, any flavors $55 (Best Elemental Deal!)
BARS -  $4.00/bar.   5 bars/ $20    12-pack bars-1 flavor or multi-flavor-pack / $44 (1 free)

_______________________________

FIVE EASY JUICE CLEANSE OPTIONS:

Choose Cleanse level 1,2 or 3 (see below).  Each one includes 6 drinks per day + 1 Almond Milk
3-DAY JUICE CLEANSE....$180  5-DAY JUICE CLEANSE....$295   Or $60/day...any number of days

Cleanse Level 1 - Greens2, Detox4, Chlorophyll H2O, Apple Lem Ging, Roots2, Almond Milk, Aloe H2O

Cleanse Level 2 - Green Alkalizer (spicy), Greens1, Chlorophyll H2O, Detox4, Roots1, Almond Milk, Aloe H2O

 

Cleanse Level 3 - Detox1, Greens1, Chlorophyll H2O, Greens3, Roots1, Almond Milk, Aloe H2O

All Veggie Cleanse - Greens1, Roots1, Chlorophyll H2O, Greens4, Roots2, Almond Milk(or sub Greens1), Aloe H2O                        

All Green Cleanse - Green1, Greens4, Chlorophyll H2O, Greens1, Greens4, Almond Milk(or sub Greens1), Aloe H2O

THE JUICE-TO-DINNER CLEANSEIF YOU STILL WANT TO EAT, HERE IS ANOTHER OPTION...drink mostly juice, and have one healthy meal & snack per day.
The JUICE-TO-DINNER plan is 4 juices + 1 Elemental seed bar per day...have a healthy dinner (or lunch) of your choice!
(Greens2, Detox4, Roots1, Greens1...may substitute any juice/bar flavor)
3-DAY JUICE-TO-DINNER...$115 / Juice only $105
5-DAY JUICE-TO-DINNER....$190 / Juice only $170
___________________________________
  

About Pressed Juices:
Our juice is organic and fresh cold pressed in small batches using the grind and press method...  often used by the healing institutes...known as the best.
It is never heated or pasteurized, contains the living enzymes of the fruits and vegetables, and helps to maintain an alkaline ph.
There is very little oxidation with this method so the juice stays very fresh for up to 4 days!  Also there is significantly higher nutrient content due to the 2,000 psi press.
There is no foam or pulp so it tastes amazing!  We offer both fresh-cold and fresh-frozen juice blends. We quick-freeze the fresh raw juice to lock in the nutrition and maintain freshness.  Just defrost as needed (1-2 days in the fridge or a couple hours at room temp). 

To Order & Questions

 contact Body & Mind Coe-Dynamics at
310.798.7600

pilates@coe-dynamics.com

A Highly Nutritious, Delicious, and QUICK Cheesy Cream of Broccoli Soup

A Highly Nutritious and Delicious, and QUICK Cheesy Cream of Broccoli Soup

Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.^[7] A single serving provides more than 30 mg of Vitamin C and a half-cup provides 52 mg of Vitamin C 

Steaming broccoli for 3–4 minutes is recommended to maximize potential anti-cancer compounds, Boiling reduces the levels of suspected anti-carcinogenic compounds in broccoli, with losses of 20 – 30% after five minutes, 40 – 50% after ten minutes, and 77% after thirty minutes. Broccoli has the highest levels of carotenoids in the brassica family.^[15] It is particularly rich in lutein and also provides a modest amount of beta-carotene.^[15]

A high intake of broccoli has been found to reduce the risk of aggressive prostate cancer.^[16]  Broccoli consumption has also been shown to be beneficial in the prevention of heart disease. 

This recipe is infused with wonderful tasting *Quantum Nutrition Nutritional Flakes & *Quantum Nutrition air-dried Pink Salt, you will also get a full complex of B vitamins and trace minerals.  The olive oil and avocado getting you good fats.

*Available for purchase at Body & Mind Coe-Dynamics, Inc.  http://www.coe-dynamics.com/whole-health-nutrition/purchase-products/

Recipe  Single Serving (1 cup)1/2 cup lightly steamed broccoli (no more than 3 minutes)

1/2 of a small avocado

1/4 tsp *Quantum Nutrition air-dried Pink Salt 

1 - 2 Tbs *Quantum Nutrition Nutritional Flakes

1 tsp minced onion or dehydrated onion

1 Tbs. Extra Virgin cold pressed olive oil

1/4 cup filtered water (depend upon preference of consistency)

Place all ingredients in a glass jar or blender container and blend to preference of consistency.  You can eat as is at room temperature, or if already in a glass jar, place the jar in a pan with water and lightly warn the water in the pan to slowly warm the soup (this prevents you from cooking out all the wonderful nutrients). Pair this with some homemade cultured sauerkraut (see former posts for this recipe) as this will help with the digestion of the broccoli and help enhance the uptake of nutrients in your digestive tract.

For questions, comments or would like to share your recipes we would love to hear from you just leave a reply to the end of this blog. 

Physical body Imbalances can literally be a pain!

Pilates - Physical body Imbalances can literally be a pain!

One of the many wonderful attributes about Pilates is that it will find and correct imbalances of muscle joint use of the body. This can take place either before injury(s) set in (a preventative mechanism) or if it is after injury has set-in then Pilates becomes a wonderful post-rehabilitative program to get you back to where you want to be. Imbalances can come through many ways: habits of daily living activities, injuries, surgeries, eye sight and hearing being less efficient in one side etc etc..

I'm writing this not only as a tenured Pilates teacher and working with many bodies and abilities but also more importantly from personal experience.

Over the past 8 years I endured some significant injuries both of which created a lot of strain, scar tissue and significantly inhibited the use of my left side starting from my pelvis down to the foot (today I chalk them up to learning experiences and better to be able to connect to my clients). This automatically sent me to the extra use of my right side while the mending and healing process of my tissues: muscles, ligaments, neuromuscular taken place over the various years.. of which I owe much gratitude to all my amazing body workers (chiropractic, fascia release therapy, rolfing, physical therapy acupuncutre, and *Quantum Nutrition Deltanol (an all natural anti-inflammatory) (see attachment).

As the inflammation dissipated, Pilates truly showed me where my weaknesses were lying (Left side Transverse Abdominal and Adductors, Quadriceps and right side Multifidi) and where I was overusing muscles to support the weakness, (Right Gluteus Medius, right Quadratus Lumborum) to name a few in technicality.

Not only did this awareness allow me to use Pilates to rehabilitate weaker muscles and decrease use of over dominating muscles but Pilates also gave me an on-going exercise tool in of itself and I took what I could feel from Pilates into continuing my other exercise regimes (volleyball, swimming, walking, running) all of which are very important to my life of Whole Health & Wellness.

TIPS

If you are experiencing some of the same imbalances, here are some tips to strengthen and reduce over dominance. (from a left weakness, right dominance perspective)
1. To begin to relieve your right dominance, make a mental note what side you stand on with your weight if it is in your right, then make a habit shifting to your left

2. If your left side is weaker, less developed pay attention to
a. are you make a full contact with the ball of the foot to the ground when you are walking (or are you leaning to your pinky side or rolling the foot out)
b. strengthen the left hamstring and inner thigh (do a few extra repetitions)
c. make sure your left and right legs are getting even mobilization in the hip sockets
d. strengthen the co-contraction of the left Transverse Abdominal (low belly) or right side Multifidi (postural spinal muscles): Lie on your stomach and place your left hand or a folded hand towel under the left hip, focus on the left gluteus, hamstring and inner thigh to hover the left leg off the floor WITHOUT collapsing the low belly to the floor or to one side.

*Available for purchase at Body & Mind Coe-Dynamics, Inc. http://www.coe-dynamics.com/whole-health-nutrition/purchase-products/

For questions, comments or would like to share your experience we would love to hear from you just leave a reply to the end of this blog.