Blog - Page 2 of 3 - Online Personal Trainer for Women

February 10, 2018January 22, 2021

Valentine’s Day Chocolate Cookies (made healthier)

When thinking of giving a gift on Valentine’s Day, why not bake a treat filled with ingredients that are good for your loved one?

I’ve been having fun experimenting with this wonderful cookie recipe, and decided to create a Valentine’s Day cookie with almond flour, pure cocoa powder, and date molasses. Date molasses has slightly less sugar than agave or maple syrup, making it a little healthier, but noticeably less sweet. Almonds are a uniquely nutritious nut that is low in fat, high in vitamin E, and calcium. However you choose to play with this recipe, it will be free of refined sweeteners, oil, dairy, eggs, or refined carbohydrates.

Ingredients:

2 cups finely ground almond flour
1/2 teaspoon baking powder
2 tablespoons cocoa powder (non-alkaline)
1/3 cup pure date molasses, maple syrup, or agave (plus 2-4 additional tablespoons)
3 teaspoons vanilla extract

Directions:

Preheat the oven to 350°F. Line a baking sheet with parchment paper, or pre-heat a baking stone.
Whisk the almond flour, cocoa powder, and baking powder together in a medium mixing bowl.
Pour in the date molasses and vanilla extract. Stir until well mixed. If the cookie dough seems too dry add a little more sweetener one tablespoon at a time.
Make small balls of dough in your hands and place them onto the prepared baking surface. Press the dough down and shape into a heart, or desired shape.
Bake for 15 minutes. Allow the cookies to cool for a few minutes before transferring them to a wire rack to finish cooling.
Enjoy!

February 10, 2018February 11, 2018

Healthy Hot Cocoa

When I was growing up in Vermont, nothing said “winter” like a snow day and a steaming cup of hot cocoa. But as I’ve become more health conscious over the years, the thought of having lots of sugar and milk with a little cocoa powder is no longer as appealing. While cocoa powder has been shown to have powerful antioxidants and a long list of health benefits (For more information about the health benefits of cocoa powder watch this video), unfortunately adding milk has been shown to suppress the health benefits of cocoa powder. And we all know refined sugar isn’t something we need to add to our diet!

So here’s what I’ve come up with instead. A truly healthy, deeply chocolatey, slightly sweet, hot chocolate that you can enjoy with a smile, knowing that you are giving yourself a treat that is actually treating yourself well.

There are only three ingredients, but all of them have been well thought out. Be sure not to use dutch cocoa powder also known as alkaline cocoa powder. Alkalized cocoa powder has dramatically reduced antioxidant levels. For more information take a look at this study. For the sweetener, I used date molasses which is lower in sugar than other natural sweeteners and retains some of the healthful benefits of dates.

Healthy Hot Cocoa

Serving size 1
Ingredients:
1 Cup Unsweetened Soymilk (or other non-dairy milk)
1 Tablespoon Cocoa Powder (unsweetened and non-alkaline)
2 Teaspoons Date Molasses

Directions:
1. Over a medium low flame warm up the soymilk.
2. When the soymilk starts to steam add the cocoa 
powder and date molasses and whisk all the 
ingredients together until well blended.
3. Pour carefully into a mug and enjoy!

January 1, 2018January 22, 2021

Restorative Yoga

Ease into the New Year on a relaxing and rejuvenating note. Often we try to start the New Year off with grand ambitions. But if you woke up today feeling at best a little tired, from the festivities and cold weather, try this enjoyable restorative yoga series.

November 20, 2017November 20, 2017

Mindful eating for the holidays

While looking forward to a big Thanksgiving feast, try practicing a few mindful eating tips for better digestion, less over-eating, and best of all, more enjoyment of the delicious meal!

Let eating be a full sensory experience by first observing the beautiful food on the table and on your plate, with your eyes and nose before digging in. Notice the vibrant colors, the seasonal aromas, and enjoy this first step in eating your much-anticipated holiday feast.
Chew each bite fully and mind-fully by putting your fork down in-between bites and actually tasting your food instead of preparing the next bite while you chew. This simple change can have a profound impact on how slowly and fully you get to experience your food.
Sit and breathe. Once you have finished a plate, take a moment to savor it before going back for more.

These tips are not to try to stop you from indulging in a little extra food on this festive occasion, but rather to help you enjoy and experience every bite that goes into your mouth. However, they also can help to prevent overeating to the point of discomfort, and allow for better digestion.

Enjoy and give thanks!

November 18, 2017November 18, 2017

Take a bath

As the nights get longer and the weather colder, try steaming up a good bath for yourself as a relaxing, therapeutic, and enjoyable alternative to watching extra Netflix. A warm bath can soothe sore cold muscles, relax an overworked mind, improve circulation, and enhance quality of sleep.

Here’s how to make your bathing experience truly indulgent:

Prep everything before: This first step is in some ways the most important and yet the easiest to overlook. Before you start running water for the bath get out fresh towels, and whatever you plan to put on, such as pajamas, bathrobe, slippers, etc. and make sure they are clean and easily accessible after the bath. You don’t want to ruin your after-bath glow with a dirty towel, cold feet, and trying to find your bathrobe.

Set the mood: Candles and dim lighting create the perfect ambience.

Add to the bath water: Essential oils and epsom salts are my two personal favorites. Another wonderful bath addition is oatmeal in a sock. While that may sound, oatmeal will create a milky luxurious bath experience like no other, and is known to help with dry skin and eczema. Of course you can add any of your favorite bath oils, just be sure to check the ingredients as your skin will be absorbing whatever you put into the water. A good go to essential oil for relaxation is lavender. Essential oils can be found in most natural food stores. Epsom salt can be purchased at any pharmacy.

Oil up before the bath: While not necessary for a luxurious bathing experience, a lovely addition to any bath or shower is to rub oil all over your body prior to getting wet. You will emerge from the bath with super soft and moist skin. Plus there’s no need to put on a moisturizer now. I like coconut oil, but any body oil will work well. Just be careful as surfaces may be slippery.

In the bath: Make this time quiet and restorative by feeling the water, closing your eyes, breathing, and enjoying the space you have created for yourself.

After the bath: Be mindful getting out of the bath to avoid any slips or falls. Gently pat yourself dry with the clean towels you set out ahead of time. Drink a full glass of water as the heat and salts (if used) can be dehydrating. If possible, try to avoid using any electronic devices or having any stressful conversations. Keep the warm glow with you as you get into bed for a good nights sleep.

October 25, 2017January 22, 2021

Pumpkin pie, a little healthier

Thinking of baking a pumpkin pie from scratch? Like to eat desserts, but don’t want to eat processed sugar, flour, and dairy? Join me for some tips, inspiration, and nutrition information.

October 16, 2017October 18, 2017

Hip and Glute Exercise Tutorial

October 9, 2017November 18, 2017

Why exercise is a longterm investment

As an independent personal trainer, Pilates, and Yoga teacher my work is largely to help people learn how best to take care of their bodies through physical exercise, and breathing techniques. Over the years of working with people in this capacity I have noticed that many people seem frustrated by the fact that they have to keep up so much regular care and maintenance. They are annoyed when their body seemingly “fails” them by not always being ache free and perfectly functional. I often hear things such as, “I went to physical therapy, and it got better, but now it bothers me again.” The idea seems to be that all physical issues should be “fixable” and then easily ignored. My experience working with people is that it takes regular, committed, and focused attention to our bodies in order to maintain some semblance of functional movement as the decades continue on. In other words it takes an investment of your resources over a long period of time to work towards longevity and a continued rich quality of life.

The next time you feel frustrated that your body doesn’t run perfectly all the time pause for a moment and consider the following two things:

Our bodies last a long time. Think about the life span of most other animals. While there are exceptions such as the Bowhead Whale which often lives about 200 years, elephants 60 years, and some species of Gorillas living for around 50 years, these examples are not the norm. Humans can live an unusually long time in comparison with other creatures.
If you owned one house for your whole life, you would expect to have to clean, repair, and do other maintenance on the house. Why would you expect that your body wouldn’t also need regular upkeep and care?

If you want to feel good in your body, thereby being able to enjoy life with regular movement, travel, outdoor adventures, dancing, and just being relatively pain-free as the years go by, you need to think in terms of a committed, regular, sustainable, and enjoyable plan for body care.

A well-rounded program includes being aware of your posture, balance, bone density, muscle strength, heart health, joint health, diet, hydration, and mental well-being. It may seem like a lot to think of, but it is your body! However you treat it now, it will pay you back in the short and long-term.

Fortunately, what is good for one part is usually good for another. For example, strength training is good for your muscles, and your bones. Eating fiber is shown to not only improve digestion, but also help with weight management, and heart health. It is never too late to start as even small improvements can make a big difference to quality of life.

The beautiful thing about taking small steps towards a healthy lifestyle is that like any good investment, it grows on itself. When you do something simple, like going for a walk, you feel better, which enables you to have the energy to make a healthier dinner, which could mean a better nights sleep… and so the cycle continues, building on itself to make you feel and look your best.

June 21, 2017January 22, 2021

Balance series for better walking

Do your summer goals, or life goals for that matter, include being able to go where you want feeling confident that your legs are underneath you, and will carry you as far as your heart desires? The following balance series, which can be done anywhere, may be what you’re looking for. *

This short series will help you get ready for your summer trips to far away cities, the mountains, or the beach. Often these fun trips involve a lot of walking on uneven ground, such as cobblestones, hills, rocks, or sand. Getting in shape for summer isn’t just about looking good in a swimsuit, it’s also about balance, and being able to walk with confidence on all the rough terrain you may be hoping to cover. Focusing on balance develops the strength to balance and walk with more ease, and as an added bonus it will tone the hips and engage the abdominals, giving you a more sleek look.

Important set-up: All exercises should be performed with a sturdy chair or wall within reach. You can choose to hold onto the chair/wall at any time during this series. Start with your feet parallel and hip-width distance apart. Repetitions range to accommodate all levels. Choose the level of repetitions where you feel the muscles activating, but not exhausted. Try the advanced options once the initial exercise becomes easy.

Practice every day for 5-10 minutes for best results

Heel raises

Slowly rise onto the balls of your feet then slowly lower back onto your heels.
Important cues: Think of your navel lifting up to the top of your head. Look straight ahead. Keep your knees straight.
Repeat 10-30 times
Advanced option: Try doing heel raises on one foot

Leg lifts to the back

Slowly lift one leg behind you, then slowly lower the leg until your toe touches the ground.
Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Gently squeeze your glute as your leg goes behind you.
Repeat 10-30 times on each leg

Leg lifts to the side

Slowly lift one leg to the side, then slowly lower the leg back to the starting position.
Important cues: Keep your foot flexed, and your knee straight. Pull your navel to your spine to support your lower back. Keep your hips even so as to activate the side hip muscles rather that the side waist muscles.
Repeat 10-30 times on each leg

Standing on one foot

Lift your knee up in front of you and hold the position.
Important cues: Pull your naval to your spine. Keep your standing leg straight, but not locked out. Focus your gaze on something that is not moving.
10 seconds to a minute on each side
Advanced option: progress to closing your eyes

Leg swings

Standing on one leg swing the other leg loosely.
Important cues: Focus on the leg you are standing on by gently tightening the glutes, and keeping the leg strong and straight. Pull your naval to your spine.
Repeat 10-30 times on each leg

This slideshow requires JavaScript.

Heel to toe walk

Walk as if on a tightrope, in one straight line, with your heel coming in front of your toes.
Important cues: Look straight ahead rather than down at your feet. Pull your naval to your spine.
Practice for 1-2 minutes.
Advanced option: Try going backwards!

*As with any exercise routine, please consult your doctor before to make sure this is safe for you. If you experience pain, discontinue the practice.

Morgana Tessler is a Certified Orthopedic Personal Trainer, Yoga, Pilates, Meditation and Barre Instructor based in NYC. Morgana offers private and group fitness sessions. For more information visit www.morgana.nyc Facebook, Instagram

February 18, 2017January 22, 2021

What Motivates a Fitness Professional?

Sometimes people assume that because I am a personal trainer, yoga, pilates, meditation and barre instructor I am just inherently in good shape, eat healthfully and live life mindfully at all times. It would be wonderful if by teaching others to live healthfully I absorbed the benefits of a good diet, exercise and meditation routine by osmosis. But the truth is that I am just a person like anybody else, and I argue with myself about going to the gym, waking up early to meditate and whether or not to order dessert.

What hope is there if even a personal trainer has to struggle with living a healthy lifestyle? I am here to share with you what motivates me personally to live my life healthfully, and how I think it can help you too. It largely boils down to three key factors, education, community and being a role model.

Inspirational education: As a personal trainer I am constantly reading articles and studies about health and wellness so that I can be up to date on the latest research and be able to provide the best information to my clients and students. While my initial motivation for reading an article may be to educate my self as a professional, it also impacts the way I want to live my life. If I read the article How Exercise Could Lead to a Better Brain, I feel excited about my own workouts as well as my clients. While I often dig deeper and try to read the studies behind whatever the latest trend may be, much of my research comes from easily accessible and fun to read sources such as the New York Times Well section, Yoga Journal, and even magazines like Shape or Self. There are a lot of studies being done on food, exercise, meditation, and how a healthy lifestyle impacts our whole lives. By reading a few articles a week and maybe sharing them with friends or family you think would be interested, you may find yourself more motivated and excited about making healthy changes in your life.

Community: When I am exercising, and I get to that part where I want to quit, I think of my clients and students. It is my goal to help people exercise safely past their comfort zone and to the point where changes happen in the body on all levels. I would feel embarrassed if I didn’t practice what I preach. athleta-barre-class

When my alarm wakes me up at 5:30 am for 30 minutes of Pilate’s stability exercises before my day starts, I think of all the other people in gyms, or on yoga mats throughout the city who got up well before the break of dawn to do something good for themselves. I admit that it was a shock to me when I first learned that people went to the gym at 5 am in this crazy city that never sleeps. But I have since then come to feel inspired by it. On the other side, plenty of my clients and students are not morning people and they share stories about getting home late, and doing their exercises at midnight before falling asleep. My clients and students have taught me that there is always time to prioritize you’re health and that the impacts of making changes in your life does result in real, tangible and lasting changes. Seeing those changes occur in the people who trust and follow my guidance has in turn inspired me to live what I teach every day.

How is this relevant to non fitness pros? I think the real key here is surrounding yourself with people who do the things you want to be doing. Every day I am talking to people who are dedicated to making at least a small commitment to their health and wellness, and this is something you can do without teaching exercise classes. How that looks for you could be very different from someone else. Try joining a walking group. Or start a walking group with some of your colleagues at work. Find a group fitness class where the teacher and students excite you. Hire a personal trainer who takes the time to work with your needs and goals. Take a healthy cooking class. Take a meditation class. The key is to find other like minded people who are working on living the lifestyle you are aspiring too. Social media can also be a great source of healthy-minded people. I love mynewroots.org, thechalkboardmag, ohsheglows, karlytreacy, and well.blog.nytimes. And of course you can follow me on Facebook, Instagram, and Twitter and sign up to receive my email updates.

Be a Role Model: It is my job to lead by example and to practice what I preach, which of course is a big motivation. Why not make it a goal to be an inspiration and example to others? I often see when a client or student of mine makes a big change in their life that it encourages others. Seeing is believing. Maybe you could give someone else courage to show up and try? This doesn’t mean being perfect or having already achieved certain goals. People are encouraged by other people who struggle, persevere and try their best.

What I’m really saying is that as a fitness professional, I am constantly surrounding myself with resources and a community of people who are trying to live healthier lifestyles and it is my job to motivate, educate and inspire them. img_20170128_183045_478 While health and wellness may not be your profession, I think that there is a lot that could be recreated by simply reading and sharing information, surrounding yourself with people who are trying to live a meaningful, joyful, and healthy lifestyle, and asking yourself to be the change you want to see.