Collagen Power Greens Shake

If you're a green smoothie person, this shake is for you. It's light, refreshing, and full of nutrient-dense, alkalizing ingredients. Broccoli sprouts are hotter than the celery juice craze right now. These little guys are powerful anti-carcinogens, assisting the body in releasing free radicals. This shake is a daily lifesaver, literally.


  • 2 scoops collagen protein*

  • ¼ avocado

  • 1 cup spinach

  • 1 orange, peeled

  • ½ lemon, juiced

  • ½ cup cucumber

  • ½ (packed) cup broccoli sprouts

  • ⅛ tsp. Himalayan salt

  • ⅛ tsp. turmeric

  • 4 fl. oz. organic coconut water

  • 2 cups ice


  1. Add all ingredients to a high-powered blender. I recommend adding the peeled orange and cucumber first, so the natural juices form the liquid base. That's why we only need to add a splash of coconut water. Pulse until smooth.

Benefits of pilates

Pilates can really make a difference in your health without taking a toll on your body.

A refreshing mind-body workout

By emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, you become acutely in tune with your body. You actually learn how to control its movement.

In Pilates the quality of movement is valued over quantity of repetitions. Proper breathing is essential, and helps you execute movements with maximum power and efficiency. Last but not least, learning to breathe properly can reduce stress.

 Develop a strong core - flat abdominals and a strong back

Pilates exercises develop a strong "core," or centre of the body. The core consists of the deep abdominal muscles along with the muscles closest to the spine. Control of the core is achieved by integrating the trunk, pelvis and shoulder girdle.

 Gain long, lean muscles and flexibility

More conventional or traditional workouts are weight bearing and tend to build short, bulky muscles - the type most prone to injury. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. A body with balanced strength and flexibility is less likely to be injured.

 Create an evenly conditioned body, improve sports performance, and prevent injuries

In the same vein, a lot of these same conventional workouts tend to work the same muscles. This leads weak muscles tend to get weaker and strong muscles tend to get stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain.

 Pilates conditions the whole body, even the ankles and feet. No muscle group is over trained or under trained. Your entire musculature is evenly balanced and conditioned, helping you enjoy daily activities and sports with greater ease, better performance and less chance of injury. That’s why so many professional sports teams and elite athletes now use Pilates as a critical part of their training regimen.

Learn how to move efficiently

Pilates exercises train several muscle groups at once in smooth, continuous movements. By developing proper technique, you can actually re-train your body to move in safer, more efficient patterns of motion - invaluable for injury recovery, sports performance, good posture and optimal health.

It’s gentle…

Many of the exercises are performed in reclining or sitting positions, and most are low impact and partially weight bearing. Pilates is so safe, it is used in physical therapy facilities to rehabilitate injuries.

 But it’s also challenging…

Pilates is also an extremely flexible exercise system. Modifications to the exercises allow for a range of difficulty ranging from beginning to advanced. Get the workout that best suits you now, and increase the intensity as your body conditioning improves.

Article from : 


“Why Men Should Meet Pilates”

Posted August 29, 2018 by Ashlee Carignan in A Mindful Lifestyle

A common misconception/tale is that Pilates is only for woman. I’m constantly hearing from my male friends in or around the studio, “Isn’t Pilates mostly women?” or “Pilates is just like Yoga right?” I’m here to break that rumor and tell you why Pilates is great for everyone, especially our MEN. 

This “more women” centric notion came when Joseph Pilates companion, who was a dancer, took the methodology and opened a fitness/dance studio. It became widely popular within the dance community and then later in the 80’s, it became more of workout, with influential trainers like Mari Winsor. She took the practice and mass appealed it. As it continued to gain popularity, more and more studios were making “hybrid” workouts out of Pilates exercises. For instance, Piloxing: Pilates & Boxing or Pilates Plus’, Lagree Method, which made Pilates into more of a weight training workout.

As a Pilates instructor, I have a large male client base. I don’t know if that’s because my style of Pilates is more “cardio” based or because they gravitate toward my studio vibe which is private & exclusive. No matter what the circumstances are, I can tell you Pilates is recommended for ALL men! I researched a ton of articles about this very topic and they covered a lot of material, but from an instructor standpoint, I’m going to tell you why I think they should.

5 reasons why men should put their egos aside and try Pilates:

  1. FLEXIBILITY! Men by nature, are not the most flexible waist down. They tend to struggle daily with overly tightened hamstrings, hip flexors, and abductors. A lot of this comes from having weaker glutes. I tend to focus my training on loosening and strengthening these areas, so men can perform other activities to the best of their ability without fear of injury. Tight muscles = more prone to injury.

  2. FORM: Traditionally, we tend to speed up movements if there isn’t a high emphasis on form. Pilates forces you slow down the movements, which in turn become more demanding on your muscles. I always tell my clients, “Slow and steady wins the Pilates race,” because 9 times out of 10, if you’re speeding through the movement, you’re doing incorrectly.

  3. BALANCE: Unfortunately, our balance starts declining at the age of 30! If your core is not strong and your body lacks flexibility, then you can throw balance out the window too; that’s exactly where it comes from: our CORE & FEET. Pilates elongates & strengthens muscle from head to toe, making your muscles balanced from one side of the body to the other.

  4. POSTURE: Pilates gets you to think about your posture, not only inside the gym/studio but also outside. In a very short time, clients start becoming aware of their posture and due to more upper body strength, men often times will have internally rotated shoulders. I encourage my clients to, “make sure your shoulders are back and chest open.”

  5. ABS: All guys want a six pack and are genetically more likely to achieve one than our ladies. More and more sports teams are turning to Pilates because of its “core”/abdominal benefits. Every movement should derive from what Mr. Pilates called our “Powerhouse.” Whether you’re lifting heavy boxes, reaching for a glass on the top shelf, or throwing a football. A strong core can help propel ANY movement better without strain on the body!

    More than anything, men typically want to know the “why behind the what” they’re doing. So once you get your DUDES in the door, try and make more efficient, effective and tailored workouts to fully engage their needs–Tell them what to do vs. over explaining, (which we Pilates instructors can be guilty of). Once you get them moving & sweating, you’ll untimely keep them coming through your door!

Recipe of the week

Apricot Cashew and Pumpkin Seed Bliss Balls 

Tasty, chewy and nutritious bliss balls made with natural dried apricots, cashews and crunchy pumpkin seeds. Gluten free, dairy free, no added sugar – the perfect healthy snack! 

200 grams dried apricots (1 cup, firmly packed)
3/4 cup raw cashews
1/2 cup pumpkin seeds (pepitas)
2 tbsp baobab powder (I used Aduna Baobab)(optional)
1 tsp ground cinnamon
1/2 cup protein powder (OR 1/2 cup rolled oats, quinoa flakes, buckwheat flakes)
3 tbsp water
1/2 cup desiccated coconut, for rolling(optional)
Place apricots and cashews in to a food processor and process until the apricots are blended together and the cashews have formed a fine crumb.
Add the protein powder (or the rolled oats or other cereal flake), cinnamon and the water to the processor and blend again until well combined.
Finally, add in the pumpkin seeds. Pulse just enough so the pumpkin seeds break into smaller pieces, but large enough so you get some crunch through the mix.
Scoop out heaped tablespoons of the mixture, pressing together with your fingers, and then roll in to balls. You can dust them in desiccated coconut if you like.
Pop the bliss balls in to a container and store in the fridge for up to a week, or keep them in the freezer where they'll keep for a few months, no problems.

by our beautiful client Julia  😘