lifestyle

Freely Activewear - Her Fashioned Life

New Year Activewear Refresh
New Year Activewear Refresh 1638 2048 Tammy Caciola

Freely Activewear - Her Fashioned Life

Jacket // Pullover // Joggers //  Sneakers

New Year Activewear Refresh

Being active is something that I continually strive for, and a new year activewear refresh always makes that a little more exciting! I love refocusing on healthier habits in January. It is a great time to reset your health goals after the holidays.

Recently, I received some items from the Academy Sports line Freely. Two of the best combinations! Their workout gear is high quality and affordable.

Freely Activewear - Her Fashioned Life

Jackets

Outerwear is always a January activewear staple! No one feels like being active when they’re cold, and you can always remove layers as you warm up. I grabbed this cute and trendy Sherpa bomber jacket that is perfect for delivering warmth. It has all the details of jackets that cost much more. However,  it is under $40! Such an excellent activewear jacket choice!

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Freely Activewear - Her Fashioned Life

Joggers

Joggers are another staple in my activewear wardrobe. The joggers above are the Arya jogger legging from Freely. They have a relaxed fit, pockets, and  an adjustable drawstring, and they are $35! A great steal! I love the adjustable waistband because it ensures my pants won’t slide around during workouts.

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Pullover

Pullovers are fantastic to have on hand. They make for a cute athleisure look and are also practical in the gym. In the image above, I have Freely’s Juliet 1/4-zip pullover layered underneath the sherpa bomber jacket. It is super cozy and has a large pocket to store your necessities.

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Freely Activewear - Her Fashioned Life

Sports Bra

Freely has a great selection of comfy and supportive sports bras. They are soft and comfortable with removable pads. You can choose fun prints or solids. Not to mention, they are affordable! The one item I can’t live without when it comes to being active.

Did I mention Freely is size inclusive and they carry children’s sizes? 

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Sneakers

Activewear shoes are always fun to shop for! Academy Sports has a wide range of adorable shoe finds.

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Check out my last post here.

xx Tammy

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Molekule air purifier

Molekule – An Air Purifier Unlike Any Other
Molekule – An Air Purifier Unlike Any Other 1589 782 Tammy Caciola

 

 

 

Molekule Air-Purifier

The Molekule air-purifier has quite simply changed the quality of my families life. My husband is a long time cedar fever allergy suffer. Living in Austin, TX, he can expect severe allergies for three months of the year! He usually has to take medicine 24/7 to get through the cedar season. It’s a horrible thing to know what you’re bound to go through every year!

Since we have started cleaning our indoor air with the state of the art Molekule air-purifier that has changed, he still takes medicine. However, he does not have to 24/7, and he sleeps much, much better at night. I do not have air-born allergies, but I also feel such a difference in our air quality. My sinuses have been more open, and I even sleep better because I’m able to breath better with pure air in the house!

I love the fact that VOC’s, air-born viruses (flu-season) molds and toxins are all eliminated from my indoor breathing air from using this air-purifier! I kid you not the air smells so much fresher in the house!

The Path To Pure Air

Expect More From Your Purifier

You can find out more about the very cool science behind this air-purifier and get details on how to purchase yours from Molekule here.

I honestly never thought we needed an air-purifier.  I wasn’t aware of what the right equipment could do for the air my family breaths. Now I think it’s a priority in the household!

In Collaboration with Molekule

 

xx Tammy

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The Lagree Studio Her Fashioned Life

Inside The Lagree Studio
Inside The Lagree Studio 720 1080 Tammy Caciola

The Lagree Studio

If you follow my Instagram stories, you know that I’m at The Lagree Studio quite often. I have been going to THE LAGREE STUDIO since they opened up at their Galleria location (they now have three locations) in January of 2015.  I wanted to share this fantastic workout with you because it is a part of my exercise regimen. Using the megaformer at The Lagree Studio is super intense, to say the least. The only challenge is that the class doesn’t get any easier, and that’s why it’s so good!

In just a 45 min workout session, you will get a high-intensity, full-body workout with no impact on your joints or spine. However, don’t forget that it’s not easy. This is the same workout that celebrities turn to such as Mark Wahlberg, Meghan Markle, and Victoria Secret models.

Slow Movement = Quick Results

The results you will see in your body such as core strength & booty lift are going to come from having constant tension on your muscles to the point of failure, so they will literally start to shake. This is the best because it means your body is changing! Did I mention the burn?

It’s about the tempo – the slower it is, the more muscles will activate.

Know Before You Go:

Sign up in advance, as class size is limited. If you are new, arrive 15 minutes before class starts to go over the proper use of the megaformer.

What To Bring & Wear:

Long leggings with tops that are not constricting. Try to avoid loose-fitting clothing. Grip socks are required and can be purchased there if you need. Bring water and a workout towel, so you’re ready to sweat.

What To Expect In The Class:

There are several different types of classes; all described here on their website. Some will have a machine called a Versa Climber added for more fat-burning cardio. However, all classes will have great music and a motivating instructor. The instructor will walk around the room and gently help you with your form if they see a problem with it. Small changes to your movement are everything in this workout! I love having all the help I can get, as this ensures a safe and effective workout.

Constent Tension – Fast Transtions – Slow Movements

 

The Lagree Studio Her Fashioned Life

The Lagree Studio Her Fashioned LifeThe Lagree Studio

Founder and Owner Valentina Gaylord’s primary mission in opening THE LAGREE STUDIO was to provide a place where her clients could come to not only get into the best shape of their lives, but to rehabilitate their bodies, revitalize their souls and embrace and recapture their passion for life, love, health, and wellness. The inspiration for the studio came easily as she watched her husband, Olympic Gold Medalist Mitch Gaylord, constantly working to rehabilitate his body after a successful, but vigorous career, find relief in the Lagree Method while still living in California. That paired with her own experience with the effectiveness of the method solidified their passion for the workout, and when they moved to Austin, they knew they needed to share this revolutionary workout with everyone!

Valentina has kindly agreed to answer some questions below.

What is The Lagree Method?

This HIIT, Strength Training and Pilates-Inspired workout utilizes the Lagree Fitness Megaformer and the VersaClimber to effectively combine Strength, Endurance, Balance, Core, Mobility and Cardiorespiratory training, not only in one session but in each and every move. It is intense on the muscles, but low to zero impact and safe on the joints, spine, and connective tissues.

How often should a person go to get results?

If a client is looking to lose weight, sculpt and tone their body, we suggest taking 3 – 5 classes per week combined with our Leaner with Lagree Guidebook for rapid results.  We have seen our clients lose 12 – 18 pounds and over 20 total body inches in their first month and over 50 pounds in 4 months.

If a client is looking to sculpt and tone their body, we suggest 2 – 3 times per week.  The results will come quickly and are easy to maintain using our method.

Is this workout good for all fitness levels? Would LaGree be a good tool to rehab injuries?

Yes, this is an exceptional workout for people of all ages and all fitness levels including all stages of pregnancy. 

We have clients with double knee replacements, hip replacements, and back issues that are regaining their strength, balance, and range of motion.  All of our instructors go through extensive training before they begin teaching at our studios.  Our Instructors are all Level One and Advanced Level Two trained and are trained by certified Master Trainers to offer our clients injury specific modifications, functional movement, and postural alignment to ensure mobility and balance as we age. 

Our Megaformer and VersaClimber combination classes are designed to burn over 1200 calories in 50 minutes and to alleviate stress from the body and immune system, which is an excellent combination for clients with autoimmune diseases.

You also offer the InBody 570 body analysis. Tell us more about that.

Yes, we offer the InBody 570.  The InBody 570 goes beyond traditional body composition analysis.  It not only analyzes how much fat and muscle you have, but it also measures your Total Body Water and divides it into Intracellular Water and Extracellular Water – values important for understanding a user’s fluid distribution in medical, wellness or fitness contexts.

With these water values, we can identify and track inflammation, swelling, and even injuries with ECW/TBW Analysis while monitoring how this ratio changes over time with the Body Composition History chart.

Do you offer an introductory price and random special prices?

Yes, we have three introductory offers for our new clients.  We offer a first class for $25, the first week for $49 and a first month of unlimited access for $169.  Throughout the year, we will offer specials online for new clients and students.

For more information about THE LAGREE STUDIO and their multiple Austin locations visit their website here.

Hope to see you in class soon!

In Collaboration with THE LAGREE STUDIO

Video & Photography: Blake Takushi

xx Tammy

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Solid and Striped Suit Her Fashioned Life

My Experience with Zerona
My Experience with Zerona 1616 1080 Tammy Caciola

Thailand Her Fashioned LifeZerona

I’m so excited to share my experience and results I have had with Zerona. I’ve been having treatments done for around three months and feel like I can give you an honest review!

Being that I am in my late 40’s, keeping in shape is not as easy as it once was for sure! I work out five times a week and eat a clean, gluten and dairy free diet. However, there were still some areas on my body that would not tone up to my liking. So when I saw Austin Body Contouring on Instagram, I was interested in learning more about what they were offering.

In the past, I have tried cool sculpting once, with no results and endermologie. Both of which are for toning and cellulite/fat removal.  I love endermologie for many reasons. However, it did not have a lasting effect on me. I had heard of Zerona but didn’t know anything about it until Ed at Austin Body Contouring educated me on the whole process. I’m up for trying pretty much any anti-aging procedure once, so I signed up to start my sessions.

I named this post My Experience With Zerona because this is one treatment where results will vary. There are a lot of lifestyle requirements that go along with the procedure. (Read more about those in the Q & A at the end of this post) Luckily I already lead a healthy lifestyle so no big changes here for me. You’ll need to stick to those lifestyle changes. Then if your body is functioning as needed, you should see changes happening in your body!

Results

For me, Zerona has pretty much changed the shape of my thighs, helped with that back fat (Ewww) and thinned out my lower face and under my chin a bit. It basically took the fluff off my entire body. I am thrilled with the results! I continue to go weekly because, honestly, I don’t have to work out so hard and have more time for other things. Working out 4-5 times a week is still my lifestyle, however, now I can substitute a high cardio day now with some yoga or stretching.

Pre Treatment Prep

The first step is to schedule a consultation. There you can have all of the lifestyle needs explained to you and your questions answered. At Austin Body Contouring you can expect this to be 30 min of fat cell and Zerona education. During your consultation, Ed will go over your options, and you can decide together if Zerona is a good fit for you. Knowing this is important because it is a commitment and you don’t want to waste your time or money on a process that isn’t for you.

You will also have the option to start taking Milk Thistle and Nician before during and after your treatments. More about that below.

For Zerona to be effective your lymphatic system needs to be in top shape! You can read more about that here.

Zerona MachineTreatments

The Treatments are given in private rooms.  Leaving your underwear and bra on, you then lay on a massage table that is covered with fresh linen. There are blankets to cover parts that are being treated. The machine is then placed over the body part that you want to treat, 3″ away from your skin. The technician then pushes a button that turns the machine on for 20 min and leaves the room. You are free to have your phone during the entire treatment. I do not experience ANY pain.. at all. I sometimes even fall asleep!

Austin Body Contouring does do it a little differently than other places I’ve researched. Their sessions are 2 hours, once a week.  So you get 6- 20 minutes sessions in 2 hours. Surprisingly the machine does not have to be placed on every body part to work. I’ve only had it focused on my belly, back, front thigh, and back thighs. However, I see results on my arms and face. So cool right?!

Is it worth it? Honestly, it works for me. Especially at the price point that Austin Body Contouring offers!

zerona machineAustin Body Contouring

Q & A

 

How is Zerona different from other fat reducing treatments?

Zerona drains a fat cell where most other procedures kill fat cells.  While killing fat cells may sound better, the problem occurs when an individual gains weight after killing the fat cells. Since the fat cells are now gone permanently, should you gain weight later in life, the fat will now have to go to a “new” place in the body since the “dead fat” cells have not been replaced. This can result in a person looking unproportioned or as some would say “lumpy.”

Describe your ideal patient for receiving Zerona treatments?

Individuals looking to gain a healthier lifestyle are ideal candidates for Austin Body Contouring.  The ideal patient for Zerona will have a healthy liver, lymphatic system, and Kidneys.  These 2 organs and 1 system process the released fat out of the body (after it has been released during the treatments) via bodily functions.

Talk about the supplements to be taken and lifestyle to maintain during treatments.

We ask that our clients consider taking Niacin (B3) for its vasodilating effects.  This will help “flush” the fat out via bodily functions.

Milk thistle is recommended to aid the liver in cleansing and detoxing.

We coach our clients in “Eating Well to Live Well” and recommend they follow a “Lean, Clean & Green Plan.” Meaning; Lean proteins and good fats, Clean unprocessed whole foods and plenty of green vegetables. The green veggies are high in fiber, great for the liver and lymphatic system and lower sugar levels than some other vegetables.

How long can the results be maintained?

Once you have completed your treatments, we recommend that you get on the scale daily.  If you maintain the same weight and healthy lifestyle, your results will remain indefinitely.

How do you keep your prices so low?

We have multiple machines which affords us the ability to treat more people on a daily basis, thus allowing us to maintain a competitive price.

How many treatments would be most beneficial?

Understanding that everyone is truly unique, 3 treatments is a great place to start.  One of 2 things will occur:

  1. You will achieve enough of a change to “jump-start” your journey,
  2. Or, you will be able to look at the results you have experienced and determine if the time and investment make sense for your specific situation.

Thank you for reading! Let me know if you’ve tried Zerona in the past or you are wanting to try it now!

xx-Tammy

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Small Changes To Detox Your Life
Small Changes To Detox Your Life 1616 1080 Tammy Caciola

detox your life

I’m just getting back from a very long, restful vacation to Thailand! I have quite a few pictures and video highlights from my Instagram stories for you to watch. What an insanely beautiful county I was so blessed to visit with my family. If you’re interested in a travel post about that, let me know in the comments below!

Coming back after being gone for half a month, I was able to gain a new perspective on my life, house, and habits. Now I’m going to implement these small changes in my life to detox my daily life, and give me the healthy, stress-free lifestyle I want and deserve.

Detox Plan

  • Journal – I’m in no way a huge journal fan. However, I do have a lovely book I want to write two things (quick and easy) that I’m grateful for every day. No particular time to do this, life is crazy in the mornings with school and kids, but it just needs to be done before I go to bed. What do I hope this will do for me? Well, The Latin root, gratus, implies pleasure or something pleasing. So, to be grateful is to be full of pleasure. A positive attitude is always a good thing!
  • Drink More Water – I know I’ve said and probably you too have said, “I need to drink more water” at least a dozen times in life, but I have a plan now! Lemons!! I love to drink flavored water, so the house will not be without lemons for my water. Working from home, I’m able to have a pitcher of flavored water that I premake in the morning. By the end of the day, the glass pitcher should be empty. Benefits include more energy, skin hydration,(Fewer wrinkles yay!) weight management, headache prevention, boosting the immune system, and more, all from drinking more water!  BONUS: lemon has detox properties for your liver!
  • Clean Out The Hidden Spaces – Having older kids, I do not have to deal with toys exploding all over the house, I did my time! So, my house is relatively tidy most of the time. However, the closets, pantry, drawers, and cabinets drive me crazy if not cleaned out and organized. Usually, this gets a fresh start when you move, but we have been in the same house for 12 years, and they all need some attention! Purging more unneeded items it at the top of my list. Read how to declutter your closet, and you’ll be motivated to do the same!

And that’s it. Starting with those three things, then when they are a part of my daily life I’ll add more.

Do you have any habits you want to commit to for a healthy happier life?

xx – Tammy

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Packing Tips and Hacks

11 Packing Hacks For Smoother Travel
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Packing Hacks

11 Packing Hacks Pinterest ButtonPacking Tips and Hacks

Through the years there have been trips when I didn’t have the time to pack and just tossed everything in a huge suitcase that ended up being overweight, and I would still be missing something!  When I take the time to plan and pack my whole trip goes smoother because I’m prepared. These 11 highly effective packing hacks will help you whether you’re the last-minute over-packer or a detailed carry-on packer.

Also packing a tote with essentials can be a challenge. Read my post here The Ultimate Travel Tote Checklist for more on that!

1. Polaroids

Outfit Planning Tips for Travel

It takes time, but I promise you when you do this your packing all comes together instantly! Either try on the entire outfit, included all accessories or lay it all out on the floor as I have. Then when you get ready for dinner after you have enjoyed skinny margaritas by the pool all day, you just pull out your outfit options and get dressed! I started doing this when the new instant Polaroid cameras came out, but you can use your phone also! Trust me this is a game changer!

2. Cotton Pads For Makeup

Packing Makeup Tips For Travel

I had stopped bringing expensive makeup pallets when I traveled because the powder would crack and break every time! However, I started placing a cotton ball or pad over the powder, and this hasn’t happened since.

3. Power Bar

Pack Power Bar For Electronics

This travel hack is genius! For international travel, toss a power bar into your luggage. You will only need one adapter and be able to plug-in six devices to the bar. Happy kids and parents!

4. Straws for Necklaces

Jewelry Packing Tips For Travel

I love delicate necklaces! However sitting there getting a knot out of it right before dinner while your husband is impatiently waiting is the worst! Feed the chain through the straw and fasten on the end. Use two straws for long necklaces, cut one in half for bracelets. Love this packing hack!

5. Oven Mitt

How To Pack Hair Styling Tools

Ok, you’re getting ready to leave the hotel on a busy morning. You curled your hair because pictures will be a part of your day. Now your curling iron is hot, and it cannot go into the luggage! Wrap a cold, wet washcloth around the hot barrel for a quick cool then stick it into an oven mitt. Oven mitts are built for handling the heat. The mitt above has silicone outside and I just wrapped it completely around the barrel.

6. Roll Your Clothes

Packing Hacks for Extra Storage

You’ve probably heard this before but I do it a little differently. I lay all of my dresses, tops, and jackets on top of each other, then roll them into a single long burrito. Then I place this on one side and bottom of the luggage. For my exercise clothes, I roll those separately or place them in a packing pod.

7. Cosmetic Samples

I’m not crazy about transferring liquid into travel size containers. However, I know the there isn’t anything on Sephora or Nordstroms floor they won’t give you a pretty large sample of. From Tom Ford scents to La Mer foundations, no need to bring the entire container. Start stocking up on samples when your out shopping and you won’t have to grab them last minute before a trip.

8. Plastic Wrap

Packing Hacks For Toiletries

There is always a sunscreen, lotion, or mini shampoo that you pack and pray it will not leak! Just place a piece of plastic wrap over the opening and screw on the lid and you will not have to worry about that. The hack also works with the hormone creams in the twist up dispensers!

9. Straw Hats

Packing Hats in Luggage

A straw hat is a must-have on a sunny vacation! Just turn it upside down, put it close to your rolled up clothes (Hack Number 6) so the brim does not get wrinkled and pack the inside with small soft items. If you have two hats just place one over the other.

10. Beach pouch

Packing Hacks for Travel

Use a cute beach pouch as your bathroom bag. Just unpack it when you get there and you have a usable clutch.

11. Sunglass Cases

Extra Storage Packing Hacks For Travel

I never use the large hard cases that you get with designer sunglasses. They are too bulky for my purses and if I do try, I never get past the first week putting them away into that big case. I like soft cases that I can also clean the lens with. However, they are perfect for your phone cords and chargers!

I would love to hear your packing hack in the comments below!

xx Tammy

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The Ultimate Travel Tote Checklist
The Ultimate Travel Tote Checklist 1448 1080 Tammy Caciola


The Ultimate Travel Tote Checklist

With summer vacations right around the corner, I’m sharing what I pack in my travel tote! I used to overpack my tote with “ESSENTIALS” however; I did not end up using most of the items I stuffed in there! Then I just had an overpacked bag with no room for things that might (or will be) purchase on my trip. Over the years I’ve pared down and made smarter choices of what I bring with me when I fly. Below is a peek at what I actually carry with me in my travel tote.

Happy Plugs

Earbuds

Love these rose gold earbuds! I tend to obsess about rose gold though 😉

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MyTagalongs

Tech Organizing Case

Quartz Print

This case has four pockets and corrals your cords in one padded space so you can stop searching for your headphones, adapter, charges, etc…

 

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Visine

Eye Drops

On long flights, my tired red eyes always benefit from extra moisture and a little freshening up!

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Fresh

Black Tea Mask

This cream mask is my go-to for keeping my face moisturized during flights. Pat some around your mouth, eyes a couple of times during the flight, and you will arrive with plump, hydrated skin! This jar is a full size, transfer into a small airport approved container, use a contact lens case in a pinch.

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L’Occitane

Cuticle Oil

This oil is my favorite treatment during a flight! It smells fantastic but not overpowering! You just brush the yummy oil on, and it soaks into your cuticles right away.

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Mac

Makeup Remover Wipes

I have tried alot of makeup wipes but always come back to these from Mac. This pack is a travel size but just put a couple in a small ziplock for your plane ride. Perfect for international travel.

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Cuyana

Small Leather Pouch

Cuyana is known for their clean-lined, quality leather pieces you can also have monogrammed. Use this for your travel beauty items to be organized in one place! It can also double as a clutch when you get there. It’s a versatile lifetime piece! Five color options.

I’m on the waiting list for this laptop sleeve I’m obsessed with it!

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J Crew

Clear Pouch

I like clear pouches also for items that might leak with the air pressure.  It’s much easier to find that small bobby pin or hair clip your looking for too!

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TheRealReal

Louis Vuitton Small Ring Agenda

I LOVE this for travel! Inside I have blank paper for notes on my itinerary and a calendar. It also has three credit card spaces and a slot for your passport that fits perfectly! They are hard to find, but I grabbed one on TheRealReal in perfect condition including a box and fabric pouch!

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Palmer

CoCo Butter Lip Moisturizer

Hands down my favorite lip balm!

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Sephora

Eye Mask

For international travel put one of this eye sheet mask in your bag to use before you land. They will feel refreshing, and help de-puff your eyes!

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travel tote packing tips
Mophie

Powerstation Charger

I rarely leave the house without this! If you haven’t gotten a Mophie yet, do yourself a huge favor and grab this one today!

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xx Tammy

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pilates workout

6 Reasons To Start Pilates Now
6 Reasons To Start Pilates Now 1920 1080 Tammy Caciola

 

Getting Ready For Pilates Workout

Pilates Reformer Gym at Elite CorePilates Workout With Elite Core

Pilates Is A Game Changer

I didn’t start working out regularly until my 30’s. Back then, workout choices were mainly weights and cardio at a gym, or silver sneakers classes lol! Luckily, now we have endless fitness class options.  When I was introduced to Pilates, I was hooked from the start! I love that Pilates is a whole body workout that tones arms, legs, booty, and core!

Pilates is also perfect for all fitness levels, from serious athletes to fitness novices. Pilates is done on specialized equipment, however, equipment is not required. You can also get amazing results from floor exercises you can do pretty much anywhere!

I’m super excited to have a Q & A with my first Pilates instructor, Liza Ebner owner of Elite Core at the end of this post! She is a certified and published workout instructor and has been teaching for 13 years. Liza practices more of an “athletic style” of Pilates. Scroll down as she explains what that is below!

Pilates Equipment at Elite CoreHere are 6 reasons why I love it and you will too!

  1. Versatility – Changing up your workout regularly to take your muscles out of their comfort zone is a must for your body. Otherwise, you will plateau and change will not continue to happen. The variations on each piece of equipment are endless, as a result, you will never bored and always be challenged!
  2. At Any Age – Pilates is a completely custom workout you can start at any stage in life. Your fitness level isn’t a barrier either. There are springs that you adjust on or off for your custom resistance level. The movements can also be customized. Because of this, if you have a minor injury, you will still benefit from going! Actually, rehab for many injuries can be much faster when practicing Pilates! I tore my MCL snow skiing and was able to come back to Pilates 2 weeks later with modified exercises, and a brace. The targeted exercises helped me stay flexible, and keep the muscles around the injury strong.
  3. Core Strength & Toning – I don’t know about you, but when my abs are flat and toned my whole body looks and feels better! Nothing has ever given me flatter abs than practicing Pilates. My whole body is more toned, lean and strong!
  4. Low Impact – The movements in Pilates are slow, controlled, and in a safe setting. This puts minimal impact on your joints. In addition, the equipment is padded for your comfort.
  5. Flexibility – I’m horrible at taking the time to stretch! However, when I take a Pilates class stretching is incorporated into some of the movements. Then at the end of class, a stretch session on the reformer or cadillac is like heaven, it’s so good! Muscle soreness is also much less because you are stretching throughout the class!
  6. Better Sports Performance – All of your muscles are connected to your core. Strengthening and lengthening your muscles will greatly improve performance in your sport of choice. A qualified teacher can customize your workouts to strengthen your body exactly where you need. Liza from Elite Core Pilates, works with many people in sports, from pro football players to high school baseball players. They know how important a strong core is!

Elite Core Pilates

Liza has a BS in Kinesiology and MS studies in Exercise Physiology with a focus in Sports Nutrition.  She has been personally training in Pilates for 13 years and began teaching 8 years ago, before opening Elite Core in Feb 2016.  Her method of teaching is contemporary with an athletic functional base, with experience training clients from teenage to professional athletes, pre and postnatal moms, fitness enthusiasts and anyone looking for the perfect combination workout of strength and flexibility.  Her workouts have been featured on ESPN’s Sportscenter, published in Men’s Health and highlighted in Sports Illustrated.

Q and A with Liza

Tell about your Athletic Based Method of Pilates.

Elite Core is an Athletic Pilates training studio. My training methods are based on the development of the intrinsic musculature, primarily of the core and back, to support gains in posture, balance, flexibility, stability, and power athletic movements through range of motion, plyometric and cardiovascular enhanced exercises.

What types of classes do you have?

My studio classes feature training on the reformer, chair, cadillac and Pilates spring-board, with combination classes featuring TRX, rebounding, rowing, gliders, weighted body bars, hand and leg weights, stability ball exercises, Pilates boxes, pull up bars and cardio circuit training.  All of my classes feature total body movements and will include an element of cardiovascular work.
I believe in building your strength and flexibility in dynamic and challenging ways. All new clients start in private sessions. This is so can appropriately assess their fitness level and any potential limitations or injuries.

If someone has an injury or limitation are they able to take classes?

Yes. A client with an injury or limitation is cleared through private sessions. They are then able to join group classes. I can make modifications as necessary.

What are some of the most noticeable effects your clients are excited to tell you about after starting a program?

I think the biggest and most common noticeable effect clients feel is the ability to move more efficiently and with purpose.  I have had several clients express feeling more control in their core and balance in sporting activities.  Pilates is an excellent addition to training programs for athletes.   I have had great success with my training of athletes from middle and high school to college and professional athletes.

What type of training do you customize for athletic clients that are playing sports?

My goal with athletic clients is to find areas of their musculature that may be weak or under-active. We then focus our training on strengthening those areas so they can be more effective in their movement.  Typically, athletes use their larger muscle groups during their sport and neglect training the smaller, intrinsic muscles.  When I get them to connect to those smaller muscles, they gain more control over their large muscles, leading to better functional movement in their sport.

How often do you suggest clients take classes to see results?

I recommend 3 times per week when first starting to see faster results.  I have several clients who train 5 days per week, which is ideal for gaining flexibility and strength in a shorter time frame.  For that reason, my workouts are different every day. This avoids getting bored with the classes.  I also spend a large amount of time creating new movements, adding new pieces of equipment or adjusting a traditional Pilates exercise to fit my Elite Core method.

To quote Joseph Pilates himself,  “In 10 sessions, you feel better, 20 sessions you look better, 30 sessions you have a completely new body.”  The change in your body will happen through repetition and more specifically, repetition over a short period of time.

Is Pilates for a pregnant mom to be or new mom?

Yes!  I trained myself (and other clients) throughout my entire pregnancy and have trained several prenatal and postnatal moms.  Pilates is one of the safest and most effective ways to prepare for the birth of your baby.  Building up core strength surrounding the baby (think obliques, upper and mid back), focusing on the pelvic floor muscles in preparation for labor and postnatal recovery, maintaining flexibility and strength in the hips and legs, working on upper body strength (that baby and car seat and diaper bag are a lot to handle!) are all so important to focus on to make sure you have a safe and eas(ier) delivery, as well as a faster recovery postnatal.  I love training my mommies throughout their pregnancy and then having their new babies in the studio to snuggle on.

Shopping

Thank you for reading! If you have trouble staying motivated to workout, check out this post to help keep you on track with your workouts.

What do you think about Pilates? Leave a comment below!

xx – Tammy

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Your First Mammogram: What To Expect
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Mammogram what to expect

What To Know Before You Get A Mammogram

I wanted to spread awareness with this post and dispel a lot of anxiety that seems to come with getting your first mammogram. Before my first, I wondered if it hurt, how much time did it take, what do I need to do to prepare..? Having now had, at the age of 49, many mammograms over the years, I’m writing this post from my past experiences.  I hope this helps you feel at ease to schedule your mammogram and get the screening you need that might save your life!

1 in 8 women in the United States, or 12%, will develop breast cancer over the course of a lifetime

*Above statement is from BreastCancer.org

*I am not in the medical field in any way. All opinions are my own and you should speak to your Doctor about any concerns you might have.

What Age Should I start? 

When I got my first mammogram 35 was the age to get your baseline images. If that image is clear, you are good with manual exams for 5 years. Then at 40, you have another and at 45, the screening starts yearly. However, the guidelines have changed to age 40 for the baseline now. See Here for the American Cancer Society age details. I strongly believe if I were 35 again, I would schedule my first appointment. For myself, talking with the technicians at my exams and learning about the number of women who get breast cancer before 40 only to discover it when it’s too late is my reasoning.

Please talk about your timing with your doctor and do your own research to come to your own age to start.

What Is A Baseline Image?

Reading a mammogram film is a specialized skill a radiologist learns over time. The radiologist will read your current film and also compare it to previous years.  Your baseline film is your first image with hopefully all healthy breast tissue. Because of this, it is ideal to visit the same center each time. If you move or cannot because of insurance reasons, the old center can transfer the images to your new center.

How Do I Prepare?

Prep is minimal and easy.  You need to contact your insurance carrier for confirmed coverage and cost if any. Most of the time the center will do this for you. Also if you have implants, you need to let the center know when you book your appointment. I had to go to a different center because the first one was not equipped to scan breasts with implants.

On the day of your appointment wear two pieces of clothing since you only undress from the waist up. You will also be asked to wipe off any deodorant you may have on with special wipes. This is because the aluminum can alter the image. That’s it, put on your white robe and your nurse will guide you through the process.

 

 

Does It Hurt?

This was my biggest worry about screening. No, there is no pain involved. I am the biggest baby with pain, I would totally let you in on it if there was any pain! Botox, fillers, curling iron burns, monthly cramps, childbirth are all painful…a mammogram isn’t. You feel pressure at all.

Your nurse will step up to the machine with you and ask you to take one arm out of your robe. She will then position your arms around the machine, tell you where to stand and position your breast on a plastic board. Once she is good with the position, another plastic board then compresses down on top of your breast to flatten it. The nurse then steps back in front of the computer monitors, tells you not to move (I usually hold my breath to be extra still) and takes the image. Done. Kinda like a dental x-ray. There are about 3 different angled images on each breast. I think I have one more because of implants though.

How Long Does It Take?

The paperwork in the waiting room takes longer than the image process 🙂 Usually under 10 min.

What If I Get Called In For A Recheck?

DON’T PANIC! I’ve been called back once and I know the fear of what if… Most likely your radiologist just wants a different view of the breast tissue. However, if you’re starting your screening early in age, you are so much more likely to catch early signs of breast cancer that are treatable!


Mammogram what to expect

I really hope the post helps alleviate any fear or stress you might have with getting your breast screened. Cancer is a fact of life but we can be proactive and protect ourselves with proper monthly self-exams and mammograms.

Please don’t hesitate to ask any questions below about the process!

Thanks for reading!

xx Tammy

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5 Effective Ways That Will Motivate You To Workout
5 Effective Ways That Will Motivate You To Workout 720 1080 Tammy Caciola

workout motivation

Work Out Outfit by Outdoor Voices, Dove & Ash Warmup Leggings, Grey Hoodie - Her Fashioned Life

Outdoor Voices Athene Top and Tri-Tone Leggings in Dove & Ash - Her Fashioned Life

Outdoor Voices Crop Top and Leggings, Grey Hoodies, Nike Sneakers - Work Out Style by Her Fashioned Life

Leggins // Tank // Crop Bra // Hoodie // Sneakers

Motivating Fitness

We all know we should eat well and workout. Living this way will benefit our mind, body, and soul in so many ways! Better sleep, mood, weight, disease prevention, the list goes on and on! So why is it such a challenge? There are many excuses why we cannot get to the gym. I’m going to share what works for me, as I’ve been working out 5-6 days a week for about 7 years!

I can totally see a difference in my mood, sleep, and energy when I do not workout. This happens when I’m on vacation (I rarely work-out on vacation) or if I’m sick, (which hasn’t really happened since I dropped gluten and dairy from my diet but that’s another post 🙂 Knowing this is very motivating to me, when I notice a physical and metal change from not getting my booty to the gym!

So here is what works for me:

1. Make it a Priority

Nobody is too busy, it’s just a matter of priorties.

Every morning I workout, period. I drop my kid at school and go straight there. It’s what I do, it’s priority in my life. I do not schedule an appointment at this time, I do not take meetings, this is my time to workout. Find a time of day that works for you and make it a priority not to miss. You might have to be more fluid with your workouts if you have different work schedules but hopefully, you can get your workout ritual in place!

2. Commit Yourself

I find if I make an appointment with a trainer or book a class it motivates me to keep that time for sure! Over time you also get to know the regulars that attend and teachers. They can and do naturally become somewhat of a support group. I find I work harder in a group setting also. Because if she can hold that plank, so can I!

You could join a tennis team or another sport if that’s your thing! You can also make a verbal commitment to your bestie or kiddos! They will keep you in check!

3. Mix It Up

It’s human nature to get bored doing the same thing over and over and over! Mixing up your workouts is not only better for your body, it will help keep you mentally excited to go! For me, pilates, mega-reformer, OrangeTheary, Barre 3, spin and circuit training at the gym, are my weekly go-to’s. I mix them up every week and sometimes double up classes if I miss a day. However, I’ve taken kickboxing, gone for a hike, and done various other activities. I’ll try anything once! Change is good when you’re in it for the long term.

4. Workout Gear

It’s very motivating for me to shop for cute workout clothes! It makes getting dressed in the morning easier too! With athleisure becoming mainstream you can switch up your sneakers and accessories and transition the pieces into your daily outfits also! I’m wearing pieces from the line Outdoor Voices. My favorite pieces of their’s are the crazy soft t-shirts and this hoodie I have on! It’s probably the softest thing I own! I also shop quite a bit at Lululemon. These soft leggings are my go-to for most everything!

Post Run Close Up - Outdoor Voices Apparel - Work Out Motivation by Her Fashioned Life

 

5. Attitude

Think about that “I feel freaking amazing” feeling you get after a great work out. That is the endorphins, the feel-good chemicals, being released into your brain. Try to train your brain to sense that and you will hopefully start to relate working out to that feeling you’re going to get! You will be building your confidence and keeping yourself healthy as much as building your strength! Get excited about that!

It can be a struggle to make it happen sometimes when work, school, family, and health get in the way.  When they do, don’t sweat it, just start again with next opportunity you have! Just don’t stop trying to commit to a workout ritual.

Make the decision to have fitness be apart of your life.

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Thank you for reading! Let me know in the comments below what your go-to fitness activity is!

xx Tammy

Photography: Cotroneo Photography

 

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