News & Updates

Spring Cleanse Success!

Spring Cleanse with Karen

Testimony received Spring 2014: “The thought of “green” smoothies was revolting to me – until I tried Karen’s recipes.  I eased my way into the greens, by mixing first with fruit, and eventually use less fruit and more kale and spinach, along with coconut milk as the base, adding chia and maca and probiotics.  This is my daily breakfast and keeps me full and satisfied until lunch. I absolutely LOVE Karen’s recipes.  I have never enjoyed eating so many different vegetables – especially winter root vegetables – until I started trying her recipes.  Fabulous soups and I constantly keep her “protein balls” stocked in my freezer and throw a couple in my lunch every day for the mid-morning or mid-afternoon snack. Karen has opened my eyes and pantry to the delicious taste and healthy properties of coconut milk, lemons, honey and spices.  I never cared for seasoning foods with lemon, but by gradually using it every day, it is now my go to seasoning for hot and cold foots – and usually added to my water, along with ginger. What a refreshing taste – and no calories!  A little walnut or olive oil, a little balsamic and a lot of lemon is delicious on salads comprised of a myriad of greens, vegetables, avocado and seeds. I will always love chocolate, but my constant cravings have gone away and enjoying a piece of dark chocolate with a glass of red wine is something I savor rather than indulging in an entire bar of chocolate these days (at least most of the time). Who knew healthy eating could be so delicious and fulfilling – contributing to that wholeful life!  Thank you Karen!  You have absolutely changed my eating habits and my life.” Thanks – and hugs! Casey

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Personal Training: Bridging Clients Between Physical Therapy and Wellness


There are a number of reasons you may require physical and rehabilitation therapy. Perhaps you suffered a work injury, or maybe you have chronic back pain. While there are tremendous benefits to visiting a physical therapist, there are also limitations, for example, insurance issues. Many physical therapists have limited time and resources to provide services to patients, simply because of restrictions placed on them by insurance companies. More and more physical therapists and medical professionals are referring people either to begin personal training after undergoing physical rehabilitation, or in some cases, even in place of, or while visiting a physical therapist. A Holistic Approach What’s perhaps most important to note about the differences between a personal trainer and a physical therapist is the personal trainer’s ability to approach your wellness from a holistic standpoint. Often a physical therapist will only work on the injured or affected part of your body in able to restore the baseline functionality you experienced prior to your accident or affliction with chronic pain. This may be beneficial in terms of getting you back to work or to daily activities, but it doesn’t improve your overall health, fitness and feeling of well-being. Along with the creation of goals, a personal trainer can work with an individual to improve strength, overall mobility and help guide them through corrective exercises that specifically address their injury or problem area. Safety At the forefront of concern for any personal trainer, specifically when dealing with an injury, is safety. A personal trainer is able to work with your doctor or physical therapist, or simply assess the extent of your pain and injury, and then modify exercises, or develop new exercises with safety in mind. Through this personalized work, you can learn better techniques for performing exercise and physical activity, which will…

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New Piloxing Class coming Soon!


Do you love Zumba?  If so PILOXING may be the perfect way to mix things up and give an extra little push to see great results! PILOXING is the latest Hollywood fitness craze that uniquely mixes Pilates, Boxing, & Dance Moves into a fat torching, muscle sculpting, core-centric interval workout, guaranteed to whip you into shape! At the core of PILOXING is the principle that feminine is powerful and it aims for women to attain a sleek, sexy and powerful self-image. PILOXING is a cardio and strength class that uniquely blends the power, speed and agility of boxing, with the beautiful sculpting and flexibility of Pilates along with fun and sexy dance moves. The workout encourages optional barefoot or toesox training and the option to add weighted gloves to the workout for toning your arms and maximizing your cardio burn! Join us for our $5 Introductory PILOXING classes on Tuesday, March 4th at 7:30pm and Saturday, March 8th at 10am!  Sign Up Now!  

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Why Strong Women Stay Slim…


Despite all of the evidence in its favor, many women still shy away from weight training. Instead, women tend to gravitate towards cardio-based activities, like spending 45 minutes a day on the elliptical. While cardio exercise is important, it’s just as important for women to take on the challenge of including regular strength training in their workouts. Hulk Horror For many women, aside from the intimidation factor, they shy away from regular strength training because they’re terrified of bulking up. Many women are convinced that weight training, particularly with heavier weights, isn’t going to help them lose weight, but instead they’ll just gain mass. In actuality, women who strength train, including with heavy weight, tend to have a lean, feminine body that’s much more toned than what you’re going to achieve simply through doing cardio or extremely light weights. The reason men tend to bulk up more when weight training is because of their physical composition, and the difference in male and female hormones. Weights for Weight Loss Often, women’s primary fitness goal is to lose weight, or maintain their current weight. What they don’t realize is that the women who appear to be so physically fit are able to remain slim because of their dedication to weights in many cases. When you use weights, you’re building muscle, which has a tremendous impact on your metabolism. For each pound of fat you replace with muscle, you’re likely to burn anywhere from 35 to 50 more calories a day. Research has shown that women who strength train 2-3 times a week, on average will gain 1.75 pounds of lean muscle mass, while simultaneously shedding 3.5 pounds of fat. Other Benefits Aside from helping you become leaner and lose more weight, weight training has a number of other significant benefits for women,…

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Older Adults & Pilates: A Gentle, Effective Way to Get Fit


Pilates is one of the most popular forms of exercise in the country, and everyone from athletes to A-list celebrities are singing its praises. Essentially, Pilates is a form of exercise that focuses on building core strength, flexibility and creating a sense of mindfulness that contributes to better overall movement, balance and coordination. Principles of Pilates Pilates is based on six guiding principles: centering, control, breath, flow, precision and concentration. Ultimately, the goal of these principles, and Pilates as a whole, is to focus on the quality of the exercise being performed, rather than its quantity. For example, unlike traditional weight training, instead of performing numerous repetitions, you may only do a particular exercise a few times, but you concentrate on getting it right for maximum results. Adaptable Training Pilates is preferred by many people, from pregnant women to older adults, because aside from being effective, it’s also gentle and adaptable. Primarily Pilates is performed on a mat or on specifically-designed equipment, but a personal trainer can create a customized Pilates program, appropriate for the unique needs of an individual. The Importance of Exercise for Older Adults America’s population is aging, which means more and more older adults are looking for ways to remain fit, active and healthy. With regular physical activity, older adults can see a number of tremendous benefits, including the ability to live independently for longer, reduced risk of falls and injuries, reduced blood pressure, lower risk of chronic pain, better cardiovascular health and even improved moods and a better sense of well-being. In fact, it’s perhaps older adults that need exercise more than any other age group. While much is known about the benefits of exercise for older adults, it becomes challenging when you get older to find a fitness routine that you’re capable of doing,…

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Join us for an upcoming Wellness lecture Feb 20th at 6:30pm!


Ever wonder if your lack of zest, fatigue, weight gain and more could be hormone related?  Hormones tend to be hot topic, especially how they apply to weight loss, weight gain, fatigue and more, yet understanding hormones often remains a mystery.  Dr Mark will help us gain a deeper understanding about hormones and what hormone replacement is, as well as when it may be needed. Join us for a 90min informative lecture by Dr. Mark Gonzalez, one of the leading Bio-Identical Hormone Specialists and Chief Compounding Pharmacists in Orange County on: Understanding Hormones: Affects on Fatigue, Menapause, and Weight Loss/Gain on Thursday, February 20th at 6:30pm – 8pm He and his wife, Erin founded Med Specialties in Yorba Linda in 1999 with the goal of “Customizing medications to meet patient specific needs”. He also works as a consultant for the Professional Compounding Centers of America and is a sought after speaker by organizations and local pharmacy schools. Don’t miss this informative lecture!   Sign Up Today!  $20 Workshop Fee |  Space Limited

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Less Is More With Boutique Fitness Centers in Orange County, CA

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If you’ve ever been a member at a big box gym, you’ve likely seen what a challenge the entire experience can be. Big box gyms are loud, crowded and impersonal. Even if you take advantage of their personal training options, you’re often still doing your workouts in the middle of the gym, where it feels like you become entertainment for the other gym-goers. It’s also difficult, without personalized attention, to remain accountable to yourself and your fitness routine. When you just become a face in the crowd, you may find that it’s difficult to motivate yourself to do your daily workout. This is particularly true if you’re very busy—without personalized attention and accountability, it becomes much easier to bump that workout off your packed schedule. Luckily, there is an alternative to the standard big name gym, in the form of boutique fitness centers. The Rising Popularity of Boutique Fitness Centers When you visit a large gym, you quickly realize their primary goal is to get new members versus making it their goal to ensure their members achieve their goals. When you opt for a boutique and independently owned fitness center, you immediately get the feeling their goal is to help you succeed in whatever it is you want to achieve. Since they are small, it’s not a constant race to get the most members sign up, only to let them fall to the wayside. Anonymity vs. Accountability When you join a huge gym, you blend in to the masses. There’s no one there that holds you accountable to a personal training session, and if you take part in a group exercise class, there’s no one really pushing you to do your best, or even to attend. In fact, most of us have been in the situation where we visit a…

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Small Goals = Big Results for Fitness Resolutions


“Big is not better; it’s just harder to park.” So reads an ad by a manufacturer of small cars. The same is true of fitness goals. Big goals are not necessarily better; they are simply harder to fit into your busy life. Two months into the New Year, perhaps you may wish to re-assess the big fitness goals you set for yourself on New Year’s Eve…particularly if you have noticed that you are already slipping on your plan to achieve them. The beauty of small fitness goals is that you can achieve them, and that by achieving them, you are motivated to keep going and stay off the couch. The benefits of exercise are cumulative, and the key is to exercise consistently, rather than at an Olympic level or rate. It is easier to commit to two one-hour work outs per week than to five 90-minute workouts per week. After all, we all struggle with fitting into the same 24 hours per day work, family lives, school for us or our children, social obligations and the like. It is difficult to “park” a big exercise commitment into the day as well. We become discouraged and then give up on our fitness goals on a “why bother” basis. The same is true of weight loss, for those whose New Year’s resolutions included a resolution to lose weight. You can lose a lot of weight in a short time by following a rigid fad diet, but with the havoc that chronic dieting makes on your metabolism it’s likely you will gain it back again before you know it. You may then lose the will to healthfully lose weight and continue to manage it, which is a life-long requirement. If you made a resolution to lose weight, try setting smaller goals with a…

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5 Green and Healthy Gifts to Simplify Holiday Giving

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All of us have received gifts that have probably cost the gift giver a lot of money and time, however remained unused, tucked away in a drawer or closet. Several years ago, I decided to take a different approach to holiday gifting that is now the basis of all of my gift giving. In one word, it must be “consumable”. With that, it becomes a green gift that does not add to my carbon footprint and usually becomes the creative launch pad for my family and friends. Additionally, these gifts tend to involve healthy activities that bring your family and friends together for a lifetime of memories. Five of my favorites are: 1. A private Yoga Class or Workout Session for a group of your friends or family. Nine years ago I booked a one hour Yoga class in January to which I invited about 15 of my friends. Afterwards we returned to my house for a healthy lunch. I held it in January because the timing of my “Gift of Wellness” to my friends was to be enjoyed after the hectic holiday season. It was truly a hit. Last year on the day AFTER Thanksgiving, our entire family went to a private boot camp to work off our Thanksgiving dinner and give us a “permission” to eat up the leftovers without any guilt. It has now become a family tradition. We are thinking about challenging another family to join us next year. 2. Wine Tasting – Wine tasting is a relaxing way to  spend time and share the goodness of the fruit of the vine and appreciate all of the anti-oxidants wine has to offer. Plus, if there were any petty family issues prior to wine tasting, after a few glasses of wine, they are all forgotten after a…

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10 Tips for a Healthier Thanksgiving!

Healthy Thanksgiving

10 Tips for a Healthier Thanksgiving ‘cuz only Turkeys should Gobble & Wobble! 1. Power of Protein.  Be sure to eat and have plenty of protein before going into your Thankful feast. The protein will keep you full and help stabilize your blood sugar to prevent over-eating, as well as healthier choices easier! 2. Part your Plate.  Instead of loading your plate with potatoes, gravy, and dressing, start with filling your plate first with lots of lean turkey and veggies. Try to limit the dressing, potatoes, gravy, and other rich sides, as they are where most of the fat and calories come from during our holiday meals. 3. Vow to Eat Veggies:  Be sure to make or offer to bring Veggie dishes and vow to make them healthy! Don’t cover your veggies with a ton of butter or cream sauce. Enjoy the natural taste of carrots, greenbeans, or other seasonal veggie by using a small bit of olive oil and your favorite seasoning! 4. Wonderful Water.  Drink a ton of water during the holidays for many wonderful reasons. One reason being, dehydration can cause your body to have the same sensation as hunger and confuse your sense of satiety. 5. Make Yourself Move.  Stay Active. Be sure to exercise Thanksgiving morning to get your metabolism up and running (We always offer special classes Thanksgiving morning!) then get moving after dinner!  Suggest a leisurely walk with your loved ones and break the couch-potato tradition.  And then, check out our yearly Black Friday post-thanksgiving recovery schedule! 6. Savor your Sweets.  Holiday sweets are hard to avoid. Avoiding them is not actually necessary, but limiting them is. Pick your favorite and have a small portion. Take time to savor and indulge in every bite. Do not go back for more, remember there will be other things throughout the holidays that you will…

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