From Chef to Nutrition Coach: How Maria Longo Transforms Wellness with Art and Mindfulness

Meet the one and only Maria Longo. Maria, what is happening in your career/life right now? Anything you want us and the world to know?  Right now, I’m dedicated to expanding the reach of my work through Art Flow Mind Body and Art Flow Design Studio, which beautifully blend creativity, mindfulness, and emotional intelligence. These platforms serve as powerful vehicles for fostering personal transformation and resilience through diverse workshops and community programs.  My workshops—including Overcoming Overwhelm, Getting Unstuck, Empowering Through Adversity, and Fear and Anxiety—are thoughtfully designed to help individuals navigate stress, build resilience, and cultivate grounding. We prioritize providing practical, lasting resources enriched with visual inspiration, enabling them to stay present and seamlessly integrate the tools and lessons into their everyday lives. Through Art Flow Design Studio, I also host vendor craft events and create custom art that raises awareness for critical causes such as mental health, suicide prevention, and human rights. My work is rooted in a commitment to creating safe spaces for those who feel lost or overwhelmed, reminding them that they’re not alone and empowering them to take meaningful steps toward growth and well-being. Our Etsy shop offers unique pieces that reflect these values, allowing others to support our mission through art. I’m truly excited about the potential impact we can make and the connections we can foster through this work. Together, we’re cultivating a community where creativity meets compassion, and personal growth flourishes. What inspired you to enroll in the Nutritious Life Studio and become a nutrition coach? I was inspired to enroll in the Nutritious Life Studio because of my deep desire to understand nutrition and its impact on the body. As a chef, I learned to plan menus and create flavorful dishes, with a focus on incredible presentation, but I only scratched the surface of nutritional science. I wanted to dive deeper into how food affects us at a physiological level. Years after transitioning from a chef to a kitchen manager, I had a dietetic intern who sparked my interest. During her retail project, we had conversations about sustainability, our love for food, and how it influences our well-being as humans. She encouraged me to check out the Nutritious Life program, and I’m so glad I did! It resonated with me on so many levels, igniting my passion for nutrition and how it can transform lives. I truly loved every moment of it. What was your favorite lesson, and why? I loved how the Nutritious Life program was so thoughtfully designed, with each module broken down into digestible lessons that allowed for deep dives into the material without overwhelming me. As someone with dyslexia, I really appreciated this approach. The content was engaging and accessible. If I had to pick one lesson, though, it would be anything focused on brain health. I have a passion for mental health, and understanding how food nourishes the brain resonated deeply with me. It reinforced my belief that what we eat plays a crucial role in our mental well-being, making this lesson particularly impactful in my journey toward integrating nutrition and mental health. Were there specific lessons that helped you grow your business? Masterclass is a once-a-year event, and I’m grateful to have been a part of it since 2017. Each year, it reinvigorates my passion for nutrition and community, providing a unique opportunity to connect with others who share my vision. The experience is filled with inspiration, from engaging discussions to insightful guest speakers, all of whom bring their own expertise and perspectives. It’s not just about the lessons; it’s about the connections we forge and the support we offer one another. Every year, I leave feeling empowered, equipped with new ideas, and motivated to implement what I’ve learned in my own practice. Being involved in this event has profoundly shaped my journey, allowing me to continually grow both personally and professionally. It’s a reminder that we’re not alone in our pursuits and that together, we can make a greater impact in the world of health and wellness. The community we’ve built is something truly special, and I look forward to each gathering as a chance to learn, share, and uplift one another. You know we love food, so, we have to ask, what’s the one food you always have in your fridge?  The one food I always have in my fridge is mushrooms—especially button mushrooms. They’re incredibly versatile and add so much flavor and texture to a variety of dishes. Whether I’m sautéing them for a quick stir-fry, tossing them into a salad, or incorporating them into a hearty pasta, they’re a staple that never fails to elevate my meals. Plus, they’re packed with nutrients, making them a go-to for my healthy cooking routine. How about the one snack you always have when traveling?  The one snack I always have when traveling is my homemade snack pack. I whip up a delicious potato and egg frittata, cutting it into small squares for easy munching, or I prepare baked chicken cutlets. It’s a reflection of my chef life, ensuring I have nourishing, satisfying options on hand that keep me fueled for my adventures. These snacks not only provide great taste but also give me the comfort of home wherever I go. How do you stay active outside the gym? I stay active outside the gym by taking long, invigorating walks with my dog. There’s nothing quite like being immersed in nature, and I love exploring parks and beaches. The fresh air, the sound of the waves, and the vibrant beauty all around me refresh my spirit and keep me grounded. These moments are more than just physical activity; they’re a chance to connect with the world and appreciate its wonders. Whether it’s watching the clouds drift by or feeling the sand between my toes, these experiences nourish my soul and remind me of the joy that comes from being outside. It’s all part of my journey toward wellness—embracing the simple pleasures that keep me moving

How a Former Triathlete Fuels Her Fitness-Focused Life (and Career)

“NLS Success” is a column highlighting the incredible accomplishments of the Nutritious Life Studio  alumni. We’re showcasing the healthy products our grads have created, the better eating habits they now consider second nature, and other ways NLS helped them find healthy, happy success—in life and business. Hollis Tuttle is an uber popular instructor who has been a star at CityRow, Mile High Run Club, as well as with the Mirror and then Lululemon Studio (when the Mirror was acquired by Lululemon) but before her career as a New York City fitness instructor, she was a California athlete. Tuttle grew up in Northern Cali playing soccer and volleyball and and became a college triathlete while studying Nutritional Science at California Polytechnic State University. And you can feel her long-lived passion for movement in her classes, where her warm, motivating approach pushes you to work harder (before you even realize how fast you’re treading or rowing). Tuttle is now building her own brand, House of Hustle, which includes an app, online fitness and nutrition coaching as well as retreats. You can catch her, in person, every week teaching yoga at Lyons Den and coaching at The Fort. And, of course, if you are a student or alum of the Nutritious Life Certification, you may see her on Tuesdays on our live calls. Although Tuttle already had a degree in nutrition, she signed up for the Nutritious Life Studio certification “to further educate myself about nutrition, especially since the guidelines have changed so much since I graduated in 1998,” she says, and the program ended up inspiring her to look at her health from a broader point of view. “I can’t just focus on my activity and nutrition. I have to look at all aspects of my life. Making efforts to reduce stress and sleep more was the biggest change for me.” RELATED: Take a FREE CLASS and get a behind the scenes look at the Nutritious Life Studio. Keep reading to find out more about Tuttle’s healthy lifestyle (and career) and how the Nutritious Life Studio helped her succeed at both. NLS Success: Hollis Tuttle Did the Nutritious Life Studio change your career path? It didn’t change it, but it definitely elevated it. I feel more confident in discussing nutrition with those who take my classes. I also like to stress the importance of making lifestyle changes to improve overall health: drink more water, sleep, take rest days, reduce stress, exercise, and of course eat more thoughtfully. What’s the one food you always have in your fridge?  I always have a Tupperware full of baked sweet potatoes in my fridge. The one snack you always have when traveling? Hard-boiled eggs and fresh fruit! RELATED: The 5 Healthiest Protein Bars What’s your workout of choice? This is way too hard to answer…Right now, barbell training, it’s a new skill that I have recently added to my weekly routine. Also, I walk a LOT! How do you stay active outside the gym? I walk a lot—seven miles a day on average. If I’m able to venture outside of NYC, I love trail running or hiking. Being in nature is now such a luxury. What’s your go-to tool for managing stress? A hard sweat session followed by a super relaxing activity like a pedicure or massage. RELATED: These Smart Strategies Will Help You Manage Stress What does it mean to you to “live consciously”? To fully live in the moment. I make the decision to be present and thankful for the opportunity to be doing whatever it is that I may be doing—teaching, sweating, reading, enjoying lunch with friends. What’s your weirdest healthy habit? Hot herb tea. No matter the weather, I will always be drinking hot herb tea. Even if it is hot and humid, I will not switch to iced tea. I find hot tea soothing. Plus, it helps keep me well hydrated. Which healthy habit do you wish you had more time for? Maintaining a consistent sleep pattern. My schedule can make doing this very challenging. Follow Hollis on Instagram at  @hollismtuttle. Sign up for the Nutritious Life Studio certification her

This Comedian-Turned-Health Coach Knows the Secret to Better Sleep and Easier Mornings

It’s really hard to not be happy in Jill Lawrence’s presence.

The Best Healthy Gifts to Give this Year

Shouldn’t every gift you give help your loved ones live their most Nutritious Lives? We think so! That’s why our official 2016 Nutritious Life Gift Guide is filled with unique, healthy gifts for everyone on your list. Help your foodie sister-in-law stock her kitchen with tools for eating well in 2017 (organic artisan spices?), for example, or your fitness-obsessed BFF recover faster (the best foam roller!). Here are the healthy gifts everyone will be excited to unwrap—whether they’re already committed to a wellness-focused lifestyle or you’re giving them a friendly holiday nudge in the right direction. Healthy Gifts: Eat Empowered The Well Necessities Subscription, $40–50 A seasonal delivery of functional foods and lifestyle essentials that protect and promote your health, curated by dietitian Lisa Hayim, MS, RD, a graduate of The Nutrition School. (You can gift one delivery or set someone up for the whole year.) Organic Artisan Baking Spices in Magnetic Jars, $140 Art Basel meets Food Network: These good-for-you spices look like a piece of art and are super functional at the same time, since they stick right onto the fridge for easy access. Brass Spoon Rest, $32–110 The home cook and hostess will love this chic piece for resting spoons while whipping up a feast or putting them out for serving at a dinner party. Life’s Abundance Plant Protein Chocolate Powder, $55 Something for a smoothie-lover’s stocking? This plant-based protein powder is made with the highest quality, clean ingredients (I should know—I helped formulate it!). The Hemsley + Hemsley Spiralizer, $17 For the pasta lover who’s trying every strategy to cut back on carbs, this veggie noodle tool—made by cool food bloggers Jasmine and Melissa Hemsley will transform meal time. Healthy Gifts: Drink Up S’well Water Bottle, $25–45 S’well’s bottles keep water cold for 24 hours and, in cool patterns like Dark Forest, are super chic. They come in multiple sizes (the small nine-ounce is great for kids to throw in their backpacks), and gifting one also means giving back, since the company helps provide clean drinking water to kids around the world. House of Matcha Gift Set, $89 Matcha’s position as the trendiest tea isn’t budging in 2017, and that makes us happy, given its health benefits and taste. This gorgeous gift set comes with the highest quality matcha. Healthy Gifts: Sleep Deep Thrive Pillow, $88 A fun, cheeky reminder for the most overworked in your life that getting enough sleep is essential when it comes to getting ahead. Healthy Gifts: Sweat Often Withings Activite Steel, $150 Finally, a smartwatch the stylish dude in your life will actually wear, with a sleek design and effective fitness tracking. Monrow Oversized Camo Basic Legging, $135 A fun print on a blend of cotton/spandex fabric makes these the perfect option for the woman who likes to wear her leggings from barre class to brunch. Nike Air Zoom Pegasus 33 Shield, $125 A great pair of sneakers is really all anyone needs to get in a workout wherever they are, and this sleek new design from Nike comes with a bonus: a weather-protective coating that will keep the runner on your gift list comfortable (AKA dry feet) on slushy, winter runs. Sweaty Betty Escape Sweater, $160 The perfect cute-and-cozy piece to layer over leggings on the way to yoga or on a long, cold-weather run. Healthy Gifts: Nurture Yourself Lauren Roxburgh Aligned Life Foam Roller, $15–45 A good foam roller can literally change an active person’s life. I use mine daily, and my kids love it, too—so you can consider it a family gift, really. Jiva Apoha Personalized Body Oil, $200 For the person in your life who needs a little pampering: order this for a friend and Jiva Apoha will have them answer questions before creating their perfect treatment oil with ultra-pure, high quality essential oils chosen to facilitate healing and promote well-being. Healthy Gifts: Love More Buddha Charm Disc, $210–990 Engraved with a Buddha motif symbolizing “Enlightenment,” this handmade charm acts as an all-day, close-to-the-heart reminder to focus on and project love and kindness. Healthy Gifts: Live Consciously Awair Air Quality Monitor, $200 This smart device tracks toxins and chemicals in the air and gives personalized recommendations for your giftee to create a healthier space at home. Glass Straws, $32-38 For the family member who’s constantly sipping smoothies or has kids that love to use straws, these reduce the use of plastic and minimize waste—and they look pretty, too. Univers Series Office Set, $760 OTHR’s high-design products are 3D-printed to order, eliminating all production waste. And this desk organizer will add a little Zen to any workspace to promote focus. Healthy Gifts: Stress Less Meditation Mala Necklace, $240 Handmade in London using natural, recycled materials, this spiritual jewelry pick is made with one-of-a-kind gemstones that are said to still the mind and promote peace and tranquility.

Why Self-Discipline Is a Muscle You Should Start Flexing

By Patricia Moreno When I was growing up, I thought the word discipline meant punishment. I didn’t like to be reprimanded, be told what to do, or follow rules. When I was in my 30s, I finally realized that line of thinking wasn’t doing me any good and that I needed to develop the muscle of self-discipline. After reading The Yoga of Discipline by Gurumayi, I basically put myself into self-discipline boot camp. I had a life coach at the time and the rules were strict. If I didn’t follow through on what I said I was going to do, I would have to pay a fine, give up drinking coffee the next day, or even do something more drastic. Why did I want to put myself through this? I wanted to develop the ability to follow through on the things I said I wanted to do. I wanted to stop overindulging frequently and eat more healthfully. I wanted to stop regretting my choices and feeling hopeless in the attainment of my dreams. I wanted my weight to stop fluctuating constantly and to stop using unsustainable means to manage it. I knew that my bad attitude needed an overhaul, and I wanted a change. I was tired of letting myself down, and I finally realized that letting myself off the hook wasn’t always the answer. Sometimes, I needed to simply follow through on things whether I felt like it or not. I needed to keep my word and delay instant gratification. In other words, I needed to flex my self-discipline muscle much more. The Power of Self-Discipline It sure wasn’t easy, but it was a great investment I made in myself. It radically improved my life and how I felt about myself and opened my mind up to more possibilities than I had envisioned before. Take a second to think about it. What is holding you back from achieving your goals? As we move into the new year—a time of reflection and new beginnings—it is a great opportunity to become more self-aware. Ask yourself, “What would my life be like if I had a little more self-discipline? What would more self-discipline open up the door to for me to accomplish?” This year, instead of simply thinking of goals you want to achieve like losing 20 pounds or making an extra 100k, I invite you to instead focus on your character. Decide to use your goals as opportunities to develop self-discipline, integrity, self-acceptance, confidence, or appreciation. The goals are a way to keep yourself in the game of becoming a total badass, inside and out, but when you set them, don’t think about the goal as the prize. Instead, focus on who you need to become in order to experience more personal fulfillment. When you focus on developing yourself instead of simply achieving a goal, a whole new world of opportunities will open up for you. Exercise your power to choose. About Patricia: Patricia Moreno—a Guest Expert for The Nutrition School—is all about helping people awaken their inner bad-ass by combining practices that exercise mental, physical, and spiritual muscle so they can live a life of Thinner Peace. Her secret recipe is the integration of mind, body, and spirit and the deliberate development of self-love and self-mastery. She is the creator of the intenSati method and The Practice which will be released January 2017.

What Do Your Food Cravings Really Mean?

Q: Why Do I Get Food Cravings, and What Do They Mean? A: Food cravings may sometimes arise from old habits or memories (like the smell of your grandmother’s chocolate chip cookies…mmm). However, while most of the research is young and doesn’t show a direct link between specific cravings and nutrient deficiencies, there is some evidence pointing to food cravings as your body’s natural, instinctive way of letting you know you that you need more of an important nutrient. Listening to your biology isn’t easy in today’s world, but it’s crucial here, especially since cravings may direct you towards a false fix, like processed foods and sugary treats, which will temporarily alleviate the craving but won’t get at the root of the issue. I stopped by The Doctors recently to share a few of the most common food cravings and what your body may be telling you when you have them, and I’ll break them down for you, here. Crave This, Eat That The Craving: French fries What It Means: If you’ve got a hankering for fries or other salty snacks like potato chips and pretzels, you could be slightly dehydrated. Hey, it’s always great to drink more water, so start there. But it could also mean you need calcium, since studies have shown a marginal deficiency of the mineral could stimulate the desire for salt, and others have shown women on low-calcium diets crave salty food more. How to Satisfy It: If you indulge the craving, the salt will temporarily increase calcium levels in the blood, essentially tricking the body into thinking it’s taking in calcium when it’s not. Instead, reach for calcium-rich foods like yogurt, kefir, almonds, tofu, sesame seeds, and sardines. The Craving: Chocolate cupcakes What It Means: An overactive sweet tooth may be a signal that you’re magnesium deficient, according to research. And while magnesium deficiency is not proven to cause PMS symptoms, some studies have shown increasing the amount of the mineral your diet can decrease PMS symptoms such as irritability, fluid retention, and headaches. I don’t know about you, but for me, those symptoms often lead to cravings for a bottomless tub of chocolate ice cream. How to Satisfy It: A diet rich in foods such as spinach, legumes, nuts, seeds, and whole grains will ensure that you don’t become magnesium deficient. Then, you can eat sugary treats as conscious indulgences, when it’s really worth it, rather than constantly fighting the urge. The Craving: A juicy burger What It Means: Here’s a case where your body’s sending you a clear signal. A strong craving for meat may mean you’re iron-deficient. In fact, studies show that in pregnant women and others with iron deficiencies, food cravings serve to prevent or alleviate the nutritional deficit. How to Satisfy It: Go ahead, grill up a grass-fed, organic burger, since red meat is the best source of iron. You can also get it from fish and poultry, or if you’re a vegetarian, in tofu, legumes (lentils and kidney beans), nuts (cashews and almonds), seeds (pumpkin seeds and sunflower seeds), oatmeal, dried fruit (apricots and raisins), and vegetables (mushrooms and potatoes). Just keep in mind that it’s harder for the body to absorb iron from plant-based sources. To help, pair iron-rich foods with foods rich in vitamin C, as it will help your body absorb the iron. The bottom line? Listen up! Your body has got a lot to say. Your food cravings may be telling you a lot more than, “Do not pass go, head straight for the nearest Shake Shack.”

5 Ways to Find Workout Motivation When It Feels Impossible

Workout motivation is often tough to tap. Maybe the days have gotten shorter and the winter chill is making you want to stay snuggled underneath a fuzzy blanket, or your work and social schedule has gotten so crazy you barely have time to slip on sneakers. Whatever the reason, there are specific tactics that can help you continue or even start exercising when it feels impossible. Try these 5 workout motivation boosters, now. Schedule it. Setting and maintaining a consistent exercise schedule turns it into part of your day. In other words, prioritize working out as if it were a doctor’s appointment, no skipping allowed. Just remember that it’s important to make a schedule that’s realistic and can be maintained. Some weeks require morning workouts, others midday. Over time, an extra day can always be added to your schedule, but don’t start out with goals you can’t reach and end up discouraged (i.e. are you really going to get up at 5:00 a.m. for spin class the morning after your weekly work happy hour?). Invest money. Paying for a gym membership or buying classes at a boutique fitness studio is not always cheap, and not everyone has this option. But if you do have some disposable income (hey, how many nice bottles of red wine did you pick up last week?), maybe paying for a personal trainer is what you need. Money has a way of changing your perspective because no one wants to waste it. Think of it as the best kind of investment—in your health. Switch things up. If you dread your sweat sessions, get creative and try something new. It could be that you just haven’t found your workout motivation sweet spot yet. Love cardio? Look into spinning or boxing. Want to tone and tighten? Try a barre class. Hot yoga might be what your body needs on a cold, winter day; lifting heavy at a CrossFit box might feel better during summer. Find a workout partner. Working out with a friend creates accountability—it’s harder to bail when you know you’ll be letting someone else down by not showing up. Bonus: research has shown that exercising with a partner can push you to work harder during the sweat session, and it’s bound to be way more fun, too. Treat yourself (post-workout). Choose something to serve as a reward after working out (no, not a gallon of ice cream). Think along the lines of a warm shower followed by a great face mask, or bigger treats for hitting specific goals. At the end of a really successful week, for example, you could buy yourself those pumps you’ve been coveting or a bold new lipstick.Think of something that really resonates with you, personally, that makes you proud of breaking a sweat and working towards those bigger health and fitness goals. About Jane: Jane Hanisch is a Nutritious Life Certified personal trainer and yoga instructor based in Charlotte, NC. She holds a degree in Exercise Science and is an exercise physiologist through ACSM. As a former professional ballet dancer, she witnessed the dangers of resorting to unhealthy diet tricks in order to maintain a certain weight. The experience showed her that food could not be the enemy, and after stepping away from the dance world, she began a career in fitness and nutrition to help other women live healthy lives. Follow Jane on Instagram @janehanisch or on her website www.corefitactive.com.

Activated Charcoal: Should We Be Chugging It?

by Molly Rieger, RD, NLC and Leah Silberman, MS, RD, NLC Activated charcoal seems to be the latest fad in the juice world. This “black magic” is being marketed as a powerful agent that helps you detox, fights bloat, whitens teeth, aids in digestion, and maybe even cures hangovers.  But before jumping on the charcoal bandwagon, let’s dig deeper. Activated charcoal is derived from wood, peat, or coconut shells that are exposed to an oxidizing agent at high heat. This process creates a fine powder with microscopic pores on the surface, which work as traps for compounds and particles. The activation process causes the charcoal to have a magnetic effect; it attracts toxins throughout the body, inhibiting absorption, hence its rep as a “cleansing”  agent. This charcoal powder is now being added to juices and supplements. The most popular varieties include charcoal activated green juice, protein shakes, and lemonade. Sounds awesome, right? Wrong. Unfortunately, the charcoal doesn’t just attract the bad guys. It also attracts the good guys, which means that vitamin C and folate you thought you were getting from the greens in your juice may not actually be absorbed. Major buzzkill. Another big attraction of activated charcoal is that it allegedly helps to cure hangovers by preventing the absorption of alcohol. But charcoal doesn’t bind well to alcohol and it would only work if the alcohol remained in the upper GI tract. Unless you want to start chasing your tequila with a charcoal juice, this isn’t the best approach to avoid hangovers.  You should also know that if you’re taking any medication, ingesting charcoal may reduce its effectiveness. Yes, this includes your birth control (YIKES). Don’t worry, drinking one juice probably doesn’t mean you’re bound to get pregnant but it’s certainly something to be aware of. The good news is, activated charcoal may work nicely on your teeth.  We know, it seems counterintuitive that a black juice can whiten your teeth, but when swished around in your mouth it binds to tannins found in coffee and wine and removes the stains, leaving a whiter smile.  We’re all looking for the magic potion to fight toxins, so here’s the good news: our bodies are miracle workers on their own! With a clean, balanced diet and proper hydration, our bodies work around the clock to detoxify and cleanse our digestive systems. So for now, let’s keep our juices green and keep the black magic on the shelves. About Molly and Leah: Molly Rieger and Leah Silberman are registered dietitians and the co-founders of Tovita Nutrition (link to tovitanutrition.com) , a virtual nutrition counseling and concierge service. As graduates of the NYU masters of clinical nutrition program, they combine their science and clinical backgrounds with the counseling and business skills learned at The Nutrition School.  

Pilates vs Yoga: 4 Ways They Are Different

Pilates vs yoga … how are they different? As a Pilates instructor, I get asked this all the time.  There are a lot of reasons, but these are my most common answers. Pilates vs Yoga: 4 Ways They Differ 1. One is Ancient, and the Other is Modern According to yoga historians, yoga dates back at least 5,000 years.  Joseph Pilates, on the other hand, started developing his exercises during World War I, but it wasn’t until he came to New York City in 1926 that Pilates was taught in what we now call a Pilates studio. While yoga poses remain deeply rooted in ancient traditions, Pilates continues to evolve.  Joseph Pilates died in 1967, but the lineage of Pilates instructors continued to modify the exercises and the equipment.  The new exercises and equipment take into consideration the way our bodies live and move today. While many instructors adhere to the classical exercises, there is little doubt that if Joseph Pilates were alive today, he would have developed exercises to combat the effects of sitting at a computer all day and looking at tiny cellphone screens.  Finding an instructor that combines both the classical repertoire with contemporary exercises is the new ideal. 2. Inhale and Exhale Don’t worry, you’ll be breathing in both yoga and Pilates.  Your yoga instructor will ask you to focus your breathing in your belly.  It becomes rhythmic and can be meditative.  In Pilates, every exercise starts with activating your “powerhouse”, better known as your core and abdominal muscles. This means your instructor will ask you to breathe into your back or ribs. This style of breath is called “lateral breathing.” Lateral breathing will allow you to keep the abdominal muscles activated while still being able to breathe deeply. One way to learn lateral breathing is to pull your belly button in towards your spine and then as you inhale, visualize your ribcage expanding. Release your belly button and do one deep inhale and exhale from the low belly. You will easily be able to distinguish the difference. 3. That Machine and The Muscles Yoga focuses on flexibility, flow of movement and large muscles groups while using a mat and props, such as blocks and straps.  Pilates focuses on strength, muscle toning and flexibility while using larger equipment or apparatuses. The Reformer is the most common apparatus found in Pilates studios. It uses springs to create resistance while performing the exercises. In yoga, the mat and your body provide resistance to flow through the exercises. The resistance cannot be changed. Your workout will be structured around what your body can do that day. When you work on the Reformer, or any of the Pilates apparatuses, your instructor can play with the resistance to assist you on days when you need it or to push you on days when you feel stronger. 4. Mind and Body Without Chanting There is no doubt that spirituality is the biggest difference between yoga and Pilates. Many people choose to do yoga to help calm the mind and relieve stress.  Pilates can offer many of the same benefits without getting spiritual.  You’ll be focusing on lateral breathing, activating the muscles, and maintaining balance while working on the Reformer. This gives the mind a 60-minute reprieve from the stressors of the day. You will leave physically worked and mentally refreshed. As with yoga, the quality of the class will depend on the training of the instructor. You should look for certified instructors who have completed a 400+-hour training program to ensure that your session will be not only effective, but also safe.  The Pilates Method Alliance is a fantastic resource for locating highly-trained Pilates instructors.   Always check with your health practitioner before starting any new exercise routine.   (Image: Shutterstock)

Guest Blog: What Are Essential Oils?

by Ronni Pitiger, NLC So exactly what are essential oils and why is everyone talking about them? Well, I’ll tell you. I used to think of essential oils as something that would evoke the woodstock generation, but there is so much more to discuss than your love or hate of the smell of patchouli.   An essential oil is an aromatic, volatile liquid that is found within many plants, bushes, trees, roots and seeds. It’s the blood of the plant, and it protects them from disease and climate change. They help detoxify cells and oxygenate the body, much like what you are trying to accomplish when you think about doing a cleanse. Basically, EO’s support your body to do what it’s supposed to, and they promote healthy skin, strong immune systems and stress reduction. EO’s have been around for thousands of years, but they were introduced into modern medicine shortly after WW1 when they were used for their antibacterial and wound healing properties. After all, there was no CVS around the corner, so they had to use what was available to them. But just like kale and quinoa have been marketed as new superfoods even though they’ve been around for forever, ancient EO’s are finding their much deserved 15 minutes of fame lately, too. How are Essential Oils Made? Some essential oils are distilled from plants, others resin tapped from trees, and citrus oils are cold pressed like the fresh juices we drink today.   How Are Essential Oils Used? When I bought my first EO’s, I really had no idea what to do with them. They smelled nice when I opened the bottles, but after that, no clue! Basically, they can be used in 3 ways: EO’s can be diffused directly into the air by using a cold water diffuser, and not only do you get the medicinal benefits, but they add moisture to your dry living space and are much safer than candles. EO’s can be applied topically, or used “neat” directly onto the skin. One or two drops of these powerful oils on the soles of your feet is all you need. EO’s can be consumed internally. A drop of lemon in your water is a great way to stay hydrated and boost your immune system. Essential Oils for Stress It’s safe to say we’ve become a completely stressed out society juggling careers, commutes, family, eating right, exercising, the list goes on. Extra stress hormones can wear out the body leaving us feeling depleted and weak. But good news: there are EO’s that help reduce stress, induce calmness, and promote relaxation. Lavender, Roman chamomile and cedarwood each have distinct stress reducing properties. A few drops in your evening bath or a few drops on the soles of your feet will promote a restful sleep. Diffusing a combination of these oils is also a great way to encourage a peaceful night’s rest. There are even EO’s for snoring! Essential Oils for Immunity Stress can also cause our immune systems to fail. There are EO’s that can be combined together  to create awesome immune boosters. Oregano, which is antibacterial, anti-viral, anti-fungal and analgesic,  can be combined with lemon and frankincense for an immune boosting trifecta! Combine them with a base of coconut oil for a rub, or apply directly on the soles of feet, wrists and back of neck. And don’t forget to diffuse!   Essential Oils for Allergies Whether it’s pollen in the spring, mold and dust in the winter, or a random summertime cold, it’s no fun to suffer from allergies, asthma, colds, and coughs. There are many species of Eucalyptus that are expectorant, antiviral, and anti-inflammatory. Peppermint is an EO all star when it comes to congestion by relieving pain and respiratory issues when inhaled from cupped palms over your nose, diffused into the air, or applied topically on chest, temples or neck in a base of coconut oil. Homemade vapor rubs with no chemicals? Yep! Essential Oils for Healing Have you ever woken up the day after a bootcamp class and not been able to feel your quads? Holy sore muscles! Having the support of EO’s is a great (and smart) way to encourage physical strength and tissue repair. Peppermint, Idaho balsam fir, wintergreen, and copaiba each have specific analgesic, anesthetic and anti-inflammatory properties. They can be layered together with coconut, almond or jojoba oil for a natural healing balm.     About Ronni:                             Ronni Pitiger, NLC is a Certified Holistic Health Coach, Lifestyle Consultant, and Young Living Essential Oils Consultant.. Ronni works closely with her clients to help them create happy, healthy lives in a way that is fun, flexible and free of denial. By working with Ronni, she can help you discover food and lifestyle choices that best support you. Making gradual, lifelong changes enables Ronni’s clients to reach their health goals. Ronni also has a passion for Essential Oils and will offer a consultation on their many uses and benefits.  

How Can I Use My Nutritious Life Certification?

Are you looking to change or improve your life, or help others do the same?  The Nutritious Life Studio (NLS) is Keri Glassman’s passion project to do just that. “It has been an honor to work with so many talented people who share my dream of helping as many people as possible live their most Nutritious Lives,” Keri says. “The Nutritious Life Studio has helped students become healthier versions of themselves and given them the education and guidance they need to coach others to do the same.” If you are thinking about making a change in your life—maybe you want to begin a new career in health and wellness or maybe you want to find new inspiration in your existing one—then becoming Nutritious Life Certified might be your perfect first step. If you’re wondering how you could use your Nutritious Life Certification, here are a few ways it may help you achieve the life you’ve always dreamed of. We want to see your dream become a beautiful reality. Registered Dietitians So many registered dietitians put in long hours in the classroom and hard work throughout their Dietetic Internship to achieve their RD credentials, but many still desire more career direction. Many RDs begin working in hospitals, but want to learn how to counsel clients on a more personal level outside the hospital. Some are already privately counseling clients, but struggle on the business side to build their practice and referral bases, while others are new to the field and need to learn how to effectively communicate with clients by turning confusing science into relatable lessons. Becoming Nutritious Life Certified can help each of these types of Registered Dietitians become better at what they do and give them the direction they need for a more successful and fulfilling career. Fitness + Athletic Coaches, Yoga + Pilates Instructors, Personal Trainers We can’t tell you how many group fitness and personal trainers have asked us for the best resources to use with their clients to address the nutrition component of their sessions. After all, a healthy diet goes hand in hand with regular exercise! The Nutritious Life Certification teaches trainers research-based nutrition straight from an expert so they can be confident they are giving their clients proper advice. It also gives them an edge up on their competition, since more often than ever clients want trainers who have a reputable nutrition certification. This allows trainers the flexibility to offer separate nutrition consultations, more comprehensive training sessions, and/or the ability to create the most effective full meal plans for their clients who have specific goals and need a diet plan to reach those goals. Life Coaches and Health Coaches Often Life Coaches and Health Coaches address a wide breadth of issues of their clients and they need a variety of certifications to be able to address specific needs. Being Nutritious Life Certified gives them a premier education when it comes to nutrition, and they will undoubtedly become better overall counselors by learning from Keri’s principles. Coaches will also learn how to grow their businesses and gain more clients for long-term success. Our students who completed other certification programs before joining The Nutritious Life Studio have described it as the perfect complement to fill any gaps, answer any questions, and give them a roadmap. Massage Therapists and Other Spa Specialists Those in the business of helping others live healthy lives can greatly benefit from understanding how nutrition complements their efforts. Many massage therapists and spa specialists perform treatments on clients interested in nutrition counseling, allowing this certification to go hand in hand with their efforts. Upon becoming Nutritious Life Certified, specialists will be well-prepared to guide clients on healthy lifestyle modifications and support them in their endeavors. Chefs With so many consumers becoming health conscious, culinary arts experts are turning to nutrition education to become more current, more creative, and healthier in the kitchen. Whether working in a restaurant or a private home, chefs are constantly having to accommodate special dietary and allergy requests. The Nutritious Life Studio offers chefs the education to understand various dietary requests and how to best fulfill them. It also offers them a wealth of information that will no doubt help them become more creative in menu planning and more up to date on trends in the health and nutrition world. Stay-At-Home Moms Who says you need to work outside of the home to be able to benefit from the Nutritious Life certification? Not us! Being the CEO of a family is one of the hardest jobs around, especially when you have a spouse with a food allergy, a toddler who will only eat things that are white, a teenager who eats too much junk food, and everything in between. Many moms tell us that they end up cooking three different meals to please everyone and then only have time to nibble off their kids’ plates or eat snacks out of a bag all day. Whatever the case may be, moms will get the education, motivation, and support they need to live their most Nutritious Life, as well as provide one for their families, no matter how many ages and issues surround their dinner tables. Writers, Editors and Bloggers What better way to be an expert in the health and wellness field than to learn from the premier expert in nutrition? As someone who is turned to for health and nutrition advice all across America, Keri helps explain the science behind so many stories consumers want to hear about. Writing stories and producing segments about health and nutrition becomes so much easier when you have the background science and foundation to support your points. As a Registered Dietitian and author, Keri knows all about what it takes to excel in the creative and media world with roots in nutrition. Nurses and Medical Professionals Those in the business of helping others live healthy lives can greatly benefit from understanding how nutrition complements their efforts. Doctors, nurses and other medical professionals are