The food you eat is just as important to a healthy and balanced lifestyle as your workout routine. Make sure you’re getting the most out of the classes at BellaVita by trying these pre- and post-workout snack ideas. Make sure not to eat too close to class time, or you’ll find yourself uncomfortably full and unable to put all of your energy into the workout.
For a cardio workout like Zumba, have something light like a banana or a serving of pretzels. The carbs will boost your energy and prepare you for the heart-pumping dance moves. After class, rehydrate with a delicious smoothie. You need to restore the water you lose from sweating, and a juice or smoothie is a quick and delicious way to do that. Grab a 25% off coupon for Just Salad and treat yourself to a fruity, nutritious, and refreshing drink.
If you plan on taking a Pilates class, you definitely do not want to have a big meal beforehand; it will make it hard for you to utilize your core correctly, which is essential to Pilates. You will not need a lot of carbs because the muscle-toning moves do not drain glycogen stores as much as a high intensity cardio session. Try a spoonful of peanut butter (or try almond or cashew butter to switch things up) with celery sticks to fuel up on healthy fat, protein, and fiber before your workout. After class, help your muscles recover faster with blueberries mixed into greek yogurt. The combination of protein and antioxidants will eliminate waste products such as lactic acid and reduce delayed onset muscle soreness, or DOMS.
You want to keep your snacks light for Yoga as well. Munch on a granola bar and some fruit for some protein and fiber to keep your blood sugar levels steady during class so you can fully relax without feeling dizzy or hungry. Afterwards, have a spinach salad with chicken or make yourself a shake with some fruit, vegetables and protein (greek yogurt is great). Try mixing an Eboost Spruce into your juice for an extra kick of nutrients and energy. Leafy green veggies can help lower levels of cortisol, the stress hormone, and improve your metabolism.
Proper pre and post-workout nutrition is important to making sure you are going in the right direction toward your goals. Make sure to give your food time to digest before working out!Eating one to two hours before your class will allow you to put all of your energy into each Zumba routine, Pilates move, and Yoga sequence. It’s also important to fuel up correctly after class to give your body the nutrition it needs to repair itself. Keep these snack ideas in mind for your next class at BellaVita.
Dear BellaVita Team, Members, Clients & Partners,
This message is long overdue as it's been hard for me to put how grateful I am into words. In the beginning we had absolutely no clients, but passion and drive for making fitness fun, enjoyable, and by adding balance to our members’ lives in crazy New York City. Now we can proudly say we’ve had over 9000 class attendees to date which is incredible! On behalf of the BellaVita team, I'd like to thank all of you for meditating, exercising, and sweating with us! We've come a long way since day 1 and your continued support means everything to us. YOU are the reason we exist and our number one goal is to show our appreciation by making sure you are always happy!
As a company, we've gone through major changes from schedule to a new location, and many of you have stayed loyal to us, for that I am thankful.
In addition to our wonderful clients, it is especially important that I take a moment for our team. Without you, there would be no BellaVita. Each and every one of you has contributed to creating a beautiful, supportive and judgment free environment. You are our greatest assets and I appreciate everyone that has been, is, or will be a part of our team. You are what makes BellaVita exceptional. Every studio representative, instructor, clean team, and partner has made their contribution to bring us where we are today! I feel truly blessed to have THE BEST team on the planet! Love you guys!
Last week was our company photo-shoot and we are so excited to be sharing pictures with you soon! With our new pictures we’ll be introducing you to our wonderful instructors. To share the excitement with everyone, we decided to make an event out of it and invited you all to come, it was a blast!
I'd like to give a special thanks to all of our amazing sponsors for being a part of our special day. DAVIDsTEA gave us delicious samples to help relax & detoxify. We highly recommend their delicious blends, with over 150 teas in store and 500 total teas there is sure to be one for you! After a long day’s work, EBoost was a life savior because they gave our members an extra burst of instant energy for evening classes. Xanadu also gave us a caffeine rush for that extra push for class with their great iced coffee. Congratulations to Xanadu on the new location and we are so happy to welcome you to the community! WTRMLN WTR also showed their support by giving all of us fresh watermelon after class to stay hydrated, absolutely fabulous! Our community support is inspiring and we are so happy to have such amazing neighbors! Speaking of AMAZING neighbors, we have a HUGE partnership event in the works for May...Stay tuned for info! (SOOO excited about this one, you will be too!)
A special thanks to our incredible studio representative Nerissa for coordinating; Stephen, Robert, and Imani our talented photographers and videographer for catching everything on film; DJ Radicate for taking class to the next level; Our make-up artists and hair stylists, Annie, Nichole, Monique, and Galina for getting us camera ready; and everyone else that participated in the festivities!
We have many plans in the coming weeks, including additional classes, new partnerships, events & MUCH MORE! Finally if you have any questions, or suggestions, I'd love to hear from you as we are always looking for ways to improve!
I am so excited to see what the future holds for BellaVita! Today is wonderful so remember to live in the present, the best is yet to come. Here's to a healthy and happy future.
Good Morning Bellas and Bellos!
I’ve heard some buzz lately about some upcoming Spartan races, and it is now my pleasure to announce that BellaVita will be partnering with Spartan Race! They are offering numerous races throughout the tri-state area, and we would love to help some of our members take up the challenge.
AND we are going to be awarding a FREE race code to one of our dedicated members, stay tuned for more details on how to be the lucky racer! We’re happy to answer any questions you may have.
Now to protein - every fitness fan's favorite macronutrient, and every vegan's least favorite topic of conversation. However, knowing how vital protein is to sustain the activity level of our clients, I think it'd be beneficial to discuss plant-based sources of protein that anybody (even college students) can afford to work into their diet.
This week I'll focus on the "meat alternative" types, I'm talking tofu, tempeh, seitan, etc. Each of these has their benefits as well as downfalls. Tofu is a complete protein which means that it contains all the essential amino acids, so the 13 grams of protein you get per 3 oz. serving are of the best quality. It's derived from soybeans, low in fat, high in calcium, and cholesterol free! Tempeh is also a soy based protein source, packing in tons of calcium and 5 grams of protein per ounce. It has a bit of a different texture, so its best to play around with it to determine how exactly you like it prepared! Seitan has bit more of a shaky reputation. For those with gluten allergies or sensitivities, stay away from this food as it's made solely of vital wheat gluten. Although, if you're down to devour some good old gluten, then seitan is a fantastic option. A 3 oz. serving of seitan has 21 grams of protein and only 4-5 grams of fat. Store bought seitan is typically higher in sodium, so to cut both costs and salt I would recommend making it at home. There are plenty of recipes online for all of these great foods!
Next week I'll try to cover protein in plants and some of my favorite plant based protein shakes and bars.
Hello Bellas and Bellos!
While I was away, I hope you all were able to warmly welcome the spring season! The snow on Friday was a bit of a mixed signal (thanks, Mother Nature), but we can brush that off and hop into better, hopefully brighter days.
I thought it'd be a good time to drop a couple tips to help you welcome this spring happily and healthily-
Eat more plants!
If any of you were considering, or already are, eating more plant-based meals, then this is the time to do so (but no pressure)! Lots of fruits and vegetables come into season in spring, like; beets, carrots, peas, arugula, cherries, strawberries just to name a few. Not to mention how much nicer farmer’s market outings will be when you aren’t freezing your fingers off.
Side note - at BellaVita we’ve been really excited to get started on our acai bowl game, if you have any tips or recipes please feel free to share them with us!
As the temperatures climb (slowly), it’s important to remember to stay hydrated! Especially with how active I know you all are…. You can sweeten things up this season by adding strawberry slices to your water, you’ll be feeling pampered in no time. Also keep in mind that tea is good for many things, but be sure to keep an eye on your intake, as it also tends to dehydrate.
We're offering EBoost to members now, for as long as supplies last. It's all all natural energy boosting supplement, it's gluten free, non-GMO, soy free, AND packs 150mg of caffeine per shot. Ask us about it next time you come by!
Shake it off!
It’s a great time to shake off some of our winter layers, and luckily BellaVita can help you do just that! A couple of Zumba classes and some sunshine and I promise you’ll be glowing in no time. To sweeten the deal a bit, we are also offering a special membership deal for the month of April; if you sign up for a 12-month membership, you only have to pay $59/month! That gets you unlimited fitness classes, your first Body Conceptions class for free, and so much more! Be sure to check out our website for more information.
Finally, since March is wrapping up we want to let you all know that we are lining up a new course to start the first week of April! Keep an eye out for more information later.
BellaVita Studio Representative
Hello Bellas and Bellos,
This is our official welcome back! For those who have been attending class, thank you so much! We love seeing your beautiful faces here in Chelsea. We’ve been working away at our new studio, making it perfect for all of you, and have finally had a moment to reboot our blog.
Here’s the plan; on Sunday mornings when you are busy working your butts off in class, we are going to be typing away to bring you news, health tips, and all sorts of great content. So be sure to check back every Sunday afternoon!
We’ve been continuing with all the great classes offered at our old space, with the addition of a few more specialty classes. Our classic Zumba and CORE classes have been filling up, so be sure to reserve your spot, and arrive a few minutes early. As they say, the early bird gets a good spot in front of our new mirrors. Or maybe that’s not what they say, but hey, it’s still pretty good advice.
Be happy, healthy, and warm!
BellaVita Studio Representative
Ever woke up one day with a specific agenda,and said to yourself "I'll just do it tomorrow" ? We all have done that in our lives at one point, even now! Weather it was for picking up your dry cleaning, or that very important letter you need to send out, we tend to push our errands or tasks till the next day.
In this particular case, many people have the right mindset of wanting to better themselves by improving on things they would like to change. This can be from eating right,exercising more, or simple breaking a bad habit to make room for a better one. Although we want to start changing our ways, routine or lifestyle, some of us just can't seem to actually start doing it! I bet you are asking yourself 'Why is that?' I'll give you a few common reasons of why we often don't take off to doing what we have set in our minds to do.
when you push things off in hopes to buy more time, you are actually doing the opposite..you are LOSING time. Time is very valuable which means every minute counts.
Lack of commitment
When there is NO commitment existing towards your goals or things you need to do, you usually end up not doing them. It is very easy to walk away from doing something that isn't fully in your heart of desire. Committing to doing something can sound and feel intimidating . However, a commitment to go through with or accomplishing something just simply means it's always a reinsurance that you are taking what you do seriously.
Lack of Motivation
this is where a lot of people can't push forward. Lack of motivation. We all need a boost of inspiration to light our fire. Sometimes we don't have a sense of inspiration to physically see in front of us or someone to be there to push you to move forward with our goals. Another reason why people lack motivation because they lack confidence in what they are capable of achieving.
IT'S SIMPLE TO GO INTO THE RIGHT DIRECTION
Commit Commit Commit!: Stay committed to your goals, especially when it comes to adjusting your lifestyle to stay healthy and fit. If you have a 10 min. run that you've been waiting to do, commit to that goal! Learn to master your time, set your priorities so that you can get the most out of your day! Try to challenge yourself to cross off your to-do list of things you had your heart set on doing.
Have a friend or family for accountability: If you are sure that you can not fully depend on yourself to get things done on your own, ask a close friend or family to help you. This person will support your goals by reminding you or motivating you to not quit or procrastinate. Whether it's them giving you a wake up call, or a workout buddy, their job is to help make sure you don't fall off track. This works best when it is someone of diligence and responsibility. Have fun putting a regimen together with them that you both can do together.
Have Confidence: Most of all have confidence in what you can accomplish. Sometimes if you wait till the next day to do something for yourself it can be because you don't believe in yourself enough to get it done, which then becomes the next day you will wait and the next. You will be surprised in what you can do once you go through it. Don't not think about how hard it will be more than how rewarding you will feel.
Don't wait till tomorrow when you need to better yourself today.
There are many benefits to resting. It helps you stay healthy, alert, and loose weight!
When I was in university, I was running on an average of 3 hours of sleep a night. No wonder I was at my heaviest (Take a look at my before and after pics!) Even though I maintained a healthy diet, and worked out regularly, I would still notice the numbers on the scale increase weekly. At the time, I didn't know what the problem was. I knew I was stressed out, because of exams; and then it hit me! The only difference between my lifestyle before University, and during, was sleep (or lack there of).
Here are the FACTS!:
- Rest helps you eat less: It suppresses your appetite, and increases your metabolism. During University, my body was saying give me rest, or give me food. I ate more then ever! A recent study found that women who are lacking an average of 6 hours a night of rest, ate an additional 300 calories..and those calories add up!
- Rest gives you energy: Just like your body needs food for fuel, it also needs rest. Energy then gives you the power to exercise, and as a result, burn calories.
- Rest reduces anxiety, & stress: My mother always said, if you have a problem, and can't figure it out, sleep on it, then come back to the problem once you are refreshed. I would have to agree with her on this one 100%. Adequate rest has helped me solve many of my problems, whether it be personal, business, or school related. In fact, solutions sometimes come to me in my sleep. Sounds crazy, I know, but it works!
- Rest allows your body to heal and restore: After an intense and challenging work-out, rest allows your muscles to recuperate, leading to better results.
So...How much rest is recommended?
Everyone is different. We recommend an average between 6-8hrs. Sometimes I like to sleep more (10 hours). The point is to feel refreshed. Too much of anything is not good, and may leave you feeling groggy. Use your discretion.
Having Problems Sleeping?: BellaVita can help! Come in for one of our restore classes, which will leave you feeling completely relaxed and energized. Contact Us for more information.
Written by: Izabella
Breakfast is the most important meal of the day! Here are many reasons why:
1) Speeds up metabolism: Some people skip it in an effort to shed pounds, save on time, etc. Well we have news for you! Skipping on this meal can make you gain weight. Studies have shown that skipping breakfast is linked to obesity.
No matter what your goals are, breakfast can help you reach them.
2) Gives you energy: We all know food is fuel. Start every morning with breakfast for a great day ahead. It can help increase productivity, improve your mood, and concentration.
3) Lowers bad cholesterol: Research has proven that those that skip on breakfast have increased cholesterol which can lead to diseases and diabetes.
4) Controls cravings: Keep your cravings in check by diminishing that hungry feeling. Eating a healthy well-balanced breakfast helps you stay away from junk cravings later in the day!
THE LIST GOES ON.....
Breakfast is for both the strong AND the beautiful! Make sure your first meal is: HEALTHY, WELL-BALANCED, & NUTRITIOUS. Don't just eat anything, start your day off right with a balanced meal of protein, fat, and carbohydrates.
Use the above image as an example:Turkey Sausage, Egg White, Whole wheat crepes, and avocado with onion & olive oil. YUMMY!
Contact us to help you put together a nutrition plan for your lifestyle! We have a full team of experts ready to help.
"Breakfast for both the strong, and the beautiful!"
We say "yay"! As caffeine can have a bad reputation, this is a very controversial topic. Many say that caffeine is bad for the heart, nerves, and increases depression. While this may be true for some individuals, others have proven to increase their overall performance (and health) when drinking a small amount of coffee regularly.
Based on scientific research studies, black coffee proves to enhance concentration, as well as improve accuracy and technique. Another benefit is reduced fatigue leading to longer, stronger workouts, which = results!
WARNING! Just don't over-do it! Too much coffee can lead to adverse effects so drink it in moderation. We recommend having a cup 30 min before a cardio workout; based on personal experience, don't consume coffee before weight lifting. As coffee is a diuretic and will dehydrate you, be sure to drink plenty of water to counteract the water-loss.
Please ask your doctor if a small amount of caffeine is allowed in your diet. Also, if you have had previous heart or blood pressure conditions, or experience anxiety, twitching, dizziness or nausea, we recommend, please take caution before including coffee into your daily routine.
Izabella Steele - Director of BellaVita
Elena G. Simon - Studio Director of BellaVita
Welcome to BellaVita News! We will keep you updated on everything wellness! Enjoy your stay :)