Signs -Can you guys even imagine my excitement and joy when I was walking in the middle of the woods in Breckenridge, Colorado and seeing this sign. If you have taken my classes you know how much I emphasize the importance of thinking of your glutes as three separate muscles (gluteus maximus, gluteus medius, gluteus minimus) not just one muscle.The gluteus maximus and gluteus minimus/medius muscles have different functions and require different types of exercises to effectively strengthen and target them. While some exercises such as squats and lunges can work both muscles to some degree, targeted exercises specific to each muscle can provide more optimal results. This is why I place such importance on incorporating a series of movements that work these muscles in different ways, leading to improved strength, definition, and tone and overall more balance, power and stability in the glutes. Weakness in one of these muscles can result in tightness or weakness in the hips/glutes.
Read moreBarre For Skiers!
I always hear from the skiers in my barre classes how much barre has helped improve their skiing. I haven't skied in almost 15 years, so I have had to take their word for it. Until now! I have to say WOW it is true. I had an absolute blast skiing and was amazed at how strong and balanced I felt on the slopes. I have always talked about the benefits of barre for skiers but it is so great to experience it myself.
Barre helps develop strength, endurance, and mobility in the lower body (thighs, glutes, hips) needed for balance, stability, and for downhill skiing. I certainly felt all of that. I especially think the many barre exercise that require balancing on one leg, helped me be able to make turns and shift my weight into one leg while traveling down a hill. Overall, the biggest benefit was being able to enjoy the day because I was able to ski with ease and control. Just another reason to love barre!!
Read moreThese are a few of my favorite things!
Happy Holidays My Friends!
First and foremost, I wanted to thank everyone so very much for continuing to stay connected with me online and in person during these past difficult two years. I thank you from the bottom of my heart!
I often get messages or asked in person about what my favorite things are , like what my favorite leggings or sneakers are or what I am loving for fitness and wellness products and so I wanted to share them with you all. Everything I am listing are truly products and services I have personally tried and enjoy! I hope this helps you with your holiday shopping and gifts to treat yourself!
Read moreSimple Pot-Au-Feu (Pot on Fire)
“Simple” Pot-au-Feu. Absolutely worth the 5 hours it took to make! Especially on a grey rainy day with really not much else to do. This classic French dish “pot-on-fire” has been a staple in French cuisine for hundreds of years. Loved by the French for it’s hearty-lightness (actually my adjective 😂 ..a real thing? That is what it is like) , ability to protect health, and delicious flavor.
Read moreBefore and After: Bouncing Back After Baby
2008
“Bounce Back after Baby” – I am not a big fan of that phrase and I feel like I hear it a lot lately. My daughter was born in April, this picture is of me and her around Halloween. She was six months old and I still had 65 pounds to lose to get back to my pre-pregnancy weight. I certainly did not experience the “bouncing back”. The human body is amazing, it has an incredible capacity to heal and change.
Read moreAnytime Frittata: Wild Mushroom Potato and Pea
What is your go to recipes when you don’t know what you feel like eating? One of my favorites is a vegetable frittata with a green salad. I can eat this for breakfast, lunch, dinner...it is my anytime frittata . You can really add in any vegetables you want. Here is the way I like it: Wild mushroom, potato and peas. It is honestly amazing! Below is the step-by-step recipe from One Pan, Two Plates. I emphasize step-by-step because that is the only way I can cook. Cooking does not come easy or natural to me. But I love finding great recipes that I can follow and make work. I love this frittata with a side green salad. Simple greens with olive oil, shallots, lemon, salt, pepper ( a little mustard optional) dressing.
Read moreFrench Favorite: Daube Provencal
This beef stew from the south of France is one of my daughter’s absolute favorite dishes. My husband is from France and when we go visit his family in Provence, she will order it every time it is on a menu. This is also a favorite that my husband’s grandmother used to make us all of the time. I won’t lie, it is a bit of an undertaking (especially for me). This daube also takes about 2 1/2-3 hours to cook, plus a about 45 minute prep time. This is not a meal to make if you are short on time. But when you do have the time, it is so worth it!!
Read moreOvercoming Self-Limiting Beliefs to Hit Goals
I hit one of the goals today. This is something I have officially been working on consistently for about a year (minus the covid break), but really for about 30 years. I squatted three pounds more than my weight. I have been training slowly, steadily, and safely for a year to be able to do this. I am proud of myself something that is pretty hard for me to say). This feels like a very huge accomplishment, maybe bigger than it really is, but for me, it feels pretty darn big and here is why:
Read moreHow Barre Helps me stay Fit Over Forty
At 43 I am the strongest I have ever been in my life. I did it by shifting my mindset (and working seriously hard). I find talking about weight loss/ getting in shape right now, pretty tricky – mostly because I want to be careful not to promote the wrong message. And because one of the biggest pitfalls I see being “sold” in the world and on social media about fitness/weight loss is the idea that you can “start this program or that one or follow a certain diet” and you will look completely transformed in X amount of time. The problem with this is that – 1) I really believe there is no one fit all approach to health and fitness, what worked for one person may not work for all and 2) the people promoting these transformations I can bet you, are often times doing way beyond what they are sharing that they do. This is often leaving people that don’t get the results promised by some programs felling like they failed or they must just lack the discipline to change (trust me I have been there). And that can be very demotivating. For example, I can share with you what I have been doing to get in better shape, if you ask me , I would say “teaching 4-5 barre classes a week ( now online I actually do the class) and lift weights twice a week, and eat healthy. Great- sounds simple right? But what is missing is on top of that – I physically practice the class before I teach it, I am active pretty much all day with my kids, I take my dog on long walks, I eat very strategically based on the amount of exercise I do each day ( this is to make sure I am eating enough) . I am moving way more than my workouts. I am sharing all this because it is the whole real picture, not a packaged wellness program. And I am really enjoying it. Side note: Joy is a secret ingredient to sticking with a program long term (More on that another time).
Read moreMidday Moves: Triceps
Triceps - these barre inspired moves are designed to target and tone the triceps muscles. Move through these exercises at your own pace. The video is sped up a little bit ( so you know you don't have to move that quickly). A more detailed explanation of these exercises
below:
Read moreWellness Tips During Quarantine
I can see in myself and those around me, how easily it could be to slip really far away from our normal health/wellness and self-care routines right now. Our once busy lives of running all around, meeting friends for workouts, or coffee, fitting in self-care like massages, facials, manicures, making time for wellness visits to doctors/acupuncturists/therapists/healers has all been abruptly stopped. We are now asked to stay home, all the time. All appointments cancelled. I feel that there is more at risk here than just getting the corona virus, but also losing the routines many of us keep in place that we need to function optimally. In this new “normal” way of living while staying home, I think it is even more important than ever to stick to a wellness routine even if it looks very different than it used to. I think a tool to managing the stress and anxieties of today’s world means maintaining a semblance of our “old” schedules and not letting our health routines get too far derailed. Here are three of my tips on what I recommend people do during this challenging time:
Read moreEgg-Free, Oil- Free Chocolate Zucchini Muffins
Egg free muffins- I have been hearing from a lot of people that they are having trouble finding eggs (among many other missing ingredients from the grocery store these days), so I wanted to share this recipe that uses a different combination of ingredients. It is time to get creative. My muffins are missing cocoa powder because it was sold out so they don’t have the chocolately color they should… but still really good and passed 1 of my kid tests ( even with hidden healthy ingredients).
Read moreThe Most Important Workout Right Now Might Be For Your Immune System:
I don’t want to seem like an over alarmist but with recent new reports from the Center of Disease Control that cases of coronavirus are expected to increase in the US, I started to look for ways to protect myself and my family as much as possible. Step 1) buy face masks to have in case- apparently late on that one as they are pretty much sold out or cost a fortune. Step 2- do everything to stay as healthy as possible and work on boosting up our immune systems.
I am not an expert on this topic, but I have been doing some research and I will share some of the top tips that I have found. I will post a link in my bio to all the resources I used. What I have found and according to a recent Harvard Health Study is that there is very little scientific proof that one single food, or vitamin, or supplement can actually change the immune system, however, the study does state the first line of defense in protecting immune response is taking steps to live a healthier lifestyle: Don’t smoke, eat a diet high in fruits and vegetables, exercise regularly, maintain a healthy weight, drink alcoholonly in moderation, get adequate sleep, take steps to prevent spreading germs such as washing your hands frequently and cooking meats thoroughly, and try to minimize stress. Also, it is very important to stay well hydrated.
After scouring through many articles these seem to be the top immune boosting food and supplements listed by health experts: Citrus (any food containing vitamin C), ginger, bell peppers, turmeric, spinach, broccoli, almonds, blueberries, garlic, and dark chocolate, foods containing magnesium, green tea and coconut oil.
Herbs: Oregano or oregano oil, sage, basil, fennel, star anise, lemon balm, peppermint, rosemary, echinacea, ginseng, dandelion
For more details on immune boosting foods visit www.jessicadiazwellness.com
For more details on immune boosting foods visit the links below:
https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
https://annlouise.com/2020/02/05/coronavirus-boost-immune-system-2/
https://globalhealing.com/natural-health/8-foods-that-boost-your-immune-system/
https://www.medicalnewstoday.com/articles/322412
https://indianexpress.com/article/lifestyle/health/anti-viral-foods-diseases-coronavirus-6248938/
https://www.healthline.com/nutrition/antiviral-herbs#15.-Dandelion
https://www.msn.com/en-in/health/familyhealth/coronavirus-anti-viral-foods-to-build-immunity-and-keep-diseases-away/ar-BBZBkpa
https://www.wellandgood.com/good-food/oregano-oil-benefits/
The State House and Silver Linings
Massachusetts State House
The State House and Silver Linings. Today is a very special day. Today, I submitted a Bill at the Massachusetts State House to help prevent strokes in Women. This is something I am passionate about and something I have been working on for years. This is a bill that would ask doctors and health care providers to administer a blood test to women to see if they test positive for a blood clotting disorder, called Factor V Leiden, prior to women being put on birth control. Women who have factor V Leiden (FVL) are at a significant greater risk for a stroke when taking birth control pills. Factor V Leiden can also increase the risk of stroke during pregnancy and for a period of time post-partum. As of today, there is no existing set policy for screening women for FVL prior to giving them birth control pills. Today, with the support of Allyson Perron, Government Relations Director for the American Heart Association, and Massachusetts State Representative Dan Ryan this bill is being introduced. A big thank you to Sean Getchell, Representative Ryan’s aid, for the years and years he has spent listening to me talk about this, and to Allyson Perron who has also spent years helping me but this Bill together. This Bill still has a long way to go, but it is a start.
Read moreMonday Moves: Abs
The abdominal muscles are very important when it comes to being able to move the body. The abdominal muscles are made up of many diverse fiber attachments on the front sides bottom, and back of the trunk, the mid-section and all the way down to the pelvis. Not only do these muscles flex, extend, bend and rotate the torso, the abdominal muscles can help move the pelvis, thigh, spine, head, and neck. Therefor it is important that abs muscles are strong enough to support movement and stability in the body. The abdominal muscles also play a role in breathing.
Read moreMindful Movement
One of the most successful strategies I have been using with my students and clients who are already regular exercisers, but not seeing results they want is by encouraging them to embrace more mindful approach to their exercises and fitness routines. By mindful, I don’t just mean trying to be more present, more in the moment, more breathing, but this is more about incorporating the same type of balanced approach to exercise that most people do with their eating habits. For example, most people don’t eat the same foods every Monday, every Tuesday, every Saturday etc. etc.. year after year. Yet, when I hear from many of my students, I often hear a similar story like this “I spin on Mondays and Wednesdays, boot camp Tuesdays, Barre on Fridays, and Yoga on Saturdays. This has been my cross-training schedule for 5-10 years”. The type of exercises doesn’t really matter, it is the more the emphasis on a routine that people are following month after month without getting the results they are looking for. I hear this all of the time that people find a fitness routine that fits their schedule or, or a list of favorite instructors they follow, and they will stay with this exact plan for a long time, even if they are not seeing the results that they want, and even if it is not necessarily making them feel good.
Read moreLet's Raise Heart Rates For Heart Health
Happy National Heart Month! Valentine's Day is not the only way to celebrate the heart this month! Join me for a fun girls night out to raise heart beats and awareness on February 16, 2017 at 7pm at Ink Block Boston. The night will start off with a unique class created by myself and Kick It by Eliza founder Eliza Shirazi. The awesome workout we have put together combines Barre inspired sculpting techniques with the high energy, heart pumping cardio benefits of Eliza's kickboxing routine. After the class there will be shopping for quality, sustainable second hand clothing from GoGarbaj, and organic fair-trade products from Organic Bath Company, and cold- pressed juice refrechsmens from Mother Juice. Proceeds from the evening will go to The American Heart and American Stroke Association. I am so excited for this event and so grateful to Eliza and all of the sponsors for helping to raise awareness about heart disease and stroke and to support the the American Heart and Stroke Association. Since having my stroke four years ago, I have been on a journey to spread the message that embracing a healthy lifestyle can significantly reduce ones risk of heart disease and stroke. I can think of no better way to celebrate heart month and continue to spread awareness then at this heart-healthy night out. Tickets are $15, and space is limited. Purchase link.
Read moreGolden Milk Miracle?
Earlier the week I shared that one of my favorite things is Turmeric Tea. Mainly because of turmerics anti-inflammatory properties and also because turmeric tea has become my go to "swap" for trying to get myself off of my afternoon coffee habit. After doing a little more research on just why turmeric is is reported to have so many health benefits, I discovered a new way to love it! You may or may not have heard of "Golden Milk" ? If you haven't, I wanted to share this recipe definitely worth trying. I became very interested in anti-inflammatory foods during my recovering from my stroke. There has been a lot of research lately linking inflammation in the body to a whole lists of disease, including an increase risk of heart disease and stroke. I now try to get in as many anti-inflammatory foods as possible.
Read moreHey Boston...Ready To Get Inspried?
Not sure if a Spiritual and Wellness event is for you? Guess what? It is for everyone.
I used to get a little intimidated by these types of events, feeling unsure if I was "spiritual" enough to attend and/or even more to participate. What I know now, is Spirituality and Wellness is about the journey of self-improvement, and no matter where you are on that journey, there is always room for inspiration. And no previous experience is needed, just an open mind.
Read moreOh, Tuck!
If you have been taking my barre class, you've heard me talk about the “barre tuck” and the importance of not “over-tucking” or not exaggerating the tuck position. The term “tucking” has become as commonplace as barre socks in barre class. However, even though the term is pretty standard, the actual “tucking” has ended up having quite a few variations depending on which studio you are in. Many barre students head to their favorite class hoping to stay perfectly tucked the entire time. A lot of good intention here, however, performing the tuck out of proper alignment may be doing more harm than good. Tucking incorrectly over time can potentially cause injuries and strain to your hips, pelvis, and lower back.
What is the tuck?
Read more
