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OCTOBER 2018 NEWSLETTER

LOVE YOUR PILATES October Specials!
Join our MONTHLY MEMBERSHIP on auto pay and receive
20% Off your first month.

1x per week $112 ( $90 ) BECOME INSPIRED
2x per week $216 ( $173 ) STAY MOTIVATED
3x per week $316 ($253 ) BE COMMITTED
Unlimited $349 ( $279 ) YOUR LIFESTYLE

20% OFF OF YOUR FIRST MONTH WITH A 3 MONTH COMMITMENT AND A 30 DAY CANCELATION NOTICE. AFTER THE FIRST MONTH THE PRICES WILL REVERT BACK TO STANDARD PRICING; THIS OFFER MAY NOT BE COMBINED WITH ANY OTHER OFFERS.

Join us for a
Walk to End Alzheimers 10/20

We have all been touched by someone dealing with this horrible disease in our family or close friends. Please Join our LIFESTYLE PILATES PETALUMA team for a Walk to End Alzheimers! We Walk to End Alzheimer’s for the more than 5 million Americans living with the disease. Follow my footsteps and join my team today!
#ENDALZ

Join our Team!
Fall is here and we have some exciting classes and events here at the studio to keep your body happy and healthy for the upcoming holiday season.

POWER40
By popular demand our POWER 40 CLASS is coming back starting MID OCTOBER! This innovative 40 minute Pilates based HIIT (high-intensity interval training) workout will get your heart rate up while strengthening, tightening and toning the arms, legs, booty, and core.
OCTOBER SPECIAL: 5 CLASSES for $99

CLASS TIMES:
Tuesdays: 12:15pm
Wednesdays: 5:15pm
Thursday: 12:15

Stay tuned for more information!

Welcome Melissa and Sabrina!
We are ECSTATIC to introduce our new fabulous Studio Assistants SABRINA & MELISSA to our LIFESTYLE PILATES TEAM, Melissa and Sabrina are existing clients and Pilates lovers who are excited to help you with your Pilates purchases and inquiries on your account. Take a minute to introduce yourself 🙏

MELISSA’S favorite CHILI RECIPE

Pumpkin Turkey Chili with Roasted Poblano Peppers

Prep Time: 15

Cook Time: 30

Total Time: 45 minutes

Yield: 6 Servings

Ingredients

5 cloves garlic

1 large poblano pepper

2 tablespoons olive oil

1 small red onion, diced

1 lb. 99% ground turkey

1 15 oz. can pumpkin puree

2 15 oz. cans diced tomatoes

3 tablespoons tomato paste

1 tablespoon maple syrup

1/2 cup water or chicken broth (or more depending on how

thick you like your chili)

1 tablespoon sriracha

2 tablespoons chili powder

1 teaspoon smoked paprika (less or more depending on how

much spice you like!)

1/8 teaspoon sea salt

pepper, to taste

2 avocados (optional)

1/2 cup cheddar cheese (optional)

Instructions

First, preheat oven to 400oF and spray a baking sheet with nonstick cooking spray.

Then, place a large poblano pepper and 5 cloves of garlic on the baking sheet. Drizzle the pepper with olive oil and season with salt and pepper. Then place in the oven for 15 minutes, flipping half way.

Once the poblano pepper has beautiful roasting marks on it, remove from oven and let cool for 5 minutes. Use a sharp knife to cut the top off and then remove the seeds.

Place the roasted poblano pepper, garlic cloves, and a can of pumpkin puree in a high-speed food processor and process until everything s pureed together. Set aside.

Prepare chili by heating olive oil to medium/high heat. Then, add in a diced small onion and sauté for a few minutes or until translucent.

Add ground turkey and and sauté until full browned. Add the rest of the ingredients and mix until combined.

Cover and let simmer for 10 minutes before serving.*

Serve with avocado and white cheddar cheese!

Notes

*Depending on how thick you like your chili, feel free to add more liquid!

Nutrition
Serving Size: 1/6 Calories: 249 Sugar: 10 Fat: 11Carbohydrates: 21 Fiber: 5 Protein: 17

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353 E. Washington St.
Petaluma, CA 94952

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September Newsletter 2018

What a Fabulous August finishing with our 4 MINUTE PLANK CHALLENGE!! Congratulations to all who pushed their limits and believed it could be done even if they made to 1,2,3 or 4 minutes.

SEPTEMBER is off and running with a PUNCH
Let’s get excited for:

=NEW CLASS TIMES
=NEW INSTRUCTORS
=WALK TO END ALZHEIMER’S
=NEW PILATES HIIT MAT CLASSES
=PILATES BINGO
=50% OFF RACK SALE AND LOGO WEAR



New Class times to fit your busy schedule!

Tuesday 7,8 am with Lilly
Wednesday 6 pm with Lilly
Thursday 7,8 am with Brooke
Saturday 7am with Ronnie
Sunday 8,10am,4:30pm with Ronnie

Join us for a Walk to End Alzheimers 10/20

We have all been touched by someone dealing with this horrible disease  in our family or close friends.  Please Join our LIFESTYLE PILATES PETALUMA team for a Walk to End Alzheimers! We Walk to End Alzheimer’s for the more than 5 million Americans living with the disease. Follow my footsteps and join my team today!
#ENDALZ
#Walk2EndAlz
JOIN TEAM NOW

HIIT MAT PILATES! 

Please Welcome  Ronnie Chambers to our Lifestyle Instructor team!!
Ronnie is a Former Boxing Champion and Mat Instructor, Mixing these two methods together make for a powerful class
.
Join Ronnie for a High Intensity Interval Training Class mixed with boxing drills!
CLASS TIMES:
Saturday 7 AM
Sunday 8AM, 10 AM, 4:30PM
SEPTEMBER 1ST- 8TH FREE CLASSES!!
45 Minute class!
September Special: 5 Classes $50!!!
RACK SALE EVERYTHING 50% OFF! 
INCLUDING LOGO GEAR
LIFESTYLE PILATES BINGO !

Want to win ONE MONTH of FREE classes?

Complete four bingo boxes in a row for a chance to win! 
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MindBody Visionary Award!

The MINDBODY Visionary Award, is given to businesses who have an average monthly revenue in the top 30% of businesses using MINDBODY between January and June 2018, as recorded in their MINDBODY software.

We at Lifestyle Pilates are honored to be recognized for our hard work and dedication to our Pilates Community and could not be more thrilled to accept this award from MINDBODY!

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August 2018 Newsletter

HAVE YOU SEEN OUR NEW WEBSITE?
We are excited to announce that our Lifestyle Pilates Petaluma Website has had a complete make over! Check out More user friendly tabs to purchase packages and schedule a class, Information on Pilates, Cleaner look and feel, easier to navigate, and Events and Specials. Let us know what you think!!

The Plank Challenge has Returned!

Master our PLANK CHALLENGE for a seriously stronger core in just 30 days! During the month of August we will be challenging our body by increasing our planking time to bring more benefits to our core stability and strength!
CHALLENGE BEGINS MONDAY AUG 6!

WELCOME BROOKE!
We are thrilled to introduce Brooke as our newest Instructor in training! If you haven’t already met Brooke, she is an amazing person with a loving passion for Pilates and living a healthy lifestyle! Brooke is a current client and recently completed our MAT l & ll and REFORMER l & ll TEACHER TRAINING programs! This month you will begin seeing her name on the schedule under Free Apprentice Classes!
Brooke’s Class Times:
Thursday 8 AM
Saturday 10 AM

Pilates Teacher Training!
CHAIR AND TOWER TRAINING
Training starts September 2018! We offer an excellent and well-calibrated approach to Pilates and a curriculum that will cultivate transformative, intelligent, and mindful teachers or just want to deepen your practice l. If you are interested in joining us contact the studio for dates and pricing 707-338-0710 or send us an email at gretchen@lifestylepilatespetaluma.com. Deadline to sign up is August 15th

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Fascia & Pilates

During the month of August we will be focusing on improving the mind-body connection and increasing your ability to listen to your fascia. Join us this month at Lifestyle Pilates to get practical experience stretching, releasing, and training your fascia!

What is Fascia?
Fascia is the elastic connective tissue that runs throughout our whole body. It is made up primarily of densely packed collagen fibers that connect from the sole of your foot all the way up to the back of your head and everything in between.

The elastic nature of fascia provides support to the body and determines alignment of bones, joint spacing, and movement with in our bodies. Inactivity, whether sitting at a computer all day or being fundamentally sedentary, causes the network of fibers to become a dense web that loses elasticity which results in decreased function. Inflammation, dehydration, and position of our bones and muscles may also cause a distressing effect on fascia.

There are several ways to release fascia in our bodies including massage, chiropractic care, foam rolling, stretching, and of course…Pilates! Releasing fascia helps bring blood back to the articular system which allows for nourishment to the fascia as well as an opportunity for strengthening and loosening of the tendons and ligaments.

How Pilates Affects Fascia
Fascia responds to various types of training and the Pilates method is an excellent way to effectively work your fascia.

Some of us find it easier to stretch and bend than others and a lot of that has to do with our fascia being a source of elasticity and flexibility. In Pilates, we use controlled movements and breath that allows for our bodies to rhythmically move in various planes and directions. Incorporating bounce or jumping on the jumpboard also helps our fascia by challenging it’s recoil and elasticity.

Pilates helps us focus on body awareness. By sitting up straight on the reformer while doing arm work, or extending in your lumbar spine doing swan, you are learning to listen to your fascia.

3 Nutrients for Your Fascia
In addition, to keeping your fascia healthy through movement or corrective care, providing the proper nutrients is essential to the health of your fascia. Here are a few of the nutrients necessary to keep your fascia functioning well.

Collagen: This is the main protein of connective tissue. Bone broths, and grass fed gelatin are excellent sources.

Lysine: A major component of elastin and collagen. Chicken, turkey, fish, crustaceans, and pork contain lysine.

Vitamin C: It is a necessary nutrient required to convert lysine into hydroxlysine – the from used to build collagen. Vitamin C is found in papaya, camu camu, rosehips, broccoli, Brussel sprouts, kiwi, oranges, and kale.

Resources
Desjardins, K (2014, November 25). Train your Pilates clients like a Fascia-nista. Retrieved July 20, 2017, from http://www.bodyharmonicsshoptalk.com/2014/06/11/train-your-pilates-clients-like-a-fascia-nista/
Fascia and Extra-Cellular Matrix – Stability and Movement. (n.d.). Retrieved July 20, 2017, from https://www.anatomytrains.com/fascia/
Mateljan, G. (2015). The Word’s Healthiest Foods (2nd ed.). Seattle, WA: George Mateljan Foundation.
Padarin, H. (2015, June 07). Ingredients for Healthy Connective Tissue. Retrieved July 20, 2017, from http://www.nourish-ed.com/2014/ingredients-healthy-connective-tissue/
By Colleen OGrady, PMA-CPT, NC