Posts In: Blog

Taco Seasoning

January 10, 2023

This is the best taco seasoning I’ve ever had! It makes a great gift too! The ingredients are probably in your pantry already and are found in your local grocery store.

  • 2 Tbsps. Organic Chili powder
  • 1 Tbsp. Cumin
  • 1 tsp. onion powder
  • 1/2 tsp. garlic powder
  • 1/2 tsp. red pepper flakes
  • 1/2 tsp salt
  • 1 tsp. pepper

Mix all ingredients together. Store in an airtight container.

Find other healthy vegetarian recipes https://thepilatesroomnh.com/category/food-for-thought/

Chili Curry Butternut Squash

Butternut squash is a star in this recipe. It pairs well with other root vegetables and tofu too! The flavors are sweet and spicy in this a particularly flavorful and scrumptious dish! I used my Dutch oven so the squash could be large cubes. Most supermarkets have pre-cut squash for sale in the produce section, when in season. I love making this dish in the cold winter months. It makes a great weekday vegetarian meal too! This is the best Butternut squash recipe I have ever made!

Vegetables:

  • 3 cups fresh butternut squash, cubed
  • 1 large onion, diced
  • 1 carrot, sliced
  • 1 green pepper, diced
  • 1 red pepper, diced
  • 5 bulbs garlic, peeled and diced fine
  • 5 stalks celery, diced

Seasoning:

  • 1 1/2 Tbsps. Red gochujang *see note
  • 2 Tbsps. Turmeric
  • 2 Tbsps. Curry powder*
  • 3 Tbsps. Paprika
  • 4 Tbsps. garlic powder
  • 1/2 tsp. black pepper
  • 1/4 tsp. white pepper
  • 1 Tbsp. ginger powder
  • a few dashes of cayenne pepper

  • 1 can diced tomatoes
  • 1 can chili beans, with the sauce
  • 1 1/2 cups vegetable stock
  • 1/2 cup coconut milk
  • 1/2 lemon, juice

Heat olive oil in a Dutch oven and sauté the onions until translucent. Add all of the dry spices turmeric, paprika, garlic powder, black pepper, white pepper, and ginger powder. Stir and cook 1 minute. Add red gochujang and stir into pot. Next add the carrot, celery, peppers and squash. Stir to coat the vegetables. Add the diced tomatoes, vegetable stock, coconut milk and salt. Let it simmer for 25 minutes, or until the vegetables are tender. Add the chili beans (the whole can with the sauce) and stir well. Stir in the lemon juice. Adjust the seasoning as needed. Serve immediately.

Notes:

*Can refrigerate for up to 5 days or freeze for one month. Reheat in the microwave.

*Red Gochujang is fermented red chili paste. I bought mine at Trader Joes and most whole food supermarkets should have it.

*Yellow curry is my favorite in this recipe. I like Madras Yellow Curry powder, found at your local supermarket.

Optional: cooked white basmati rice or Crunchy Air Fryer Tofu (see recipe below)

Crunchy Air Fryer Tofu:

Crunchy Air Fryer Tofu
  • 1 block extra firm tofu (*squeeze and cut into blocks)
  • 1 Tbsp avocado oil
  • 2 Tbsp tamari
  • 1 tsp siracha
  • 1 Tbsp cornstarch

Notes:

*To squeeze your tofu, line a plate with paper towels. Let the tofu sit with another paper towel on top and a heavy plate, for at least 20 minutes. This can be done the day before and must be refrigerated until ready to use. The tofu should be pretty dry, so it absorbs the coating.

Place avocado oil, tamari, and siracha in a bowl. Add blocks of tofu and coat with oil mixture. Sprinkle the cornstarch on, coating each piece of tofu. Heat air fryer to 400 degrees Fahrenheit. Cook the tofu in a single layer for 11-15 minutes. Shake the tofu halfway through.

Find more vegetarian healthy recipes at this link Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

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If you are on a carb free diet or want to kick the habit of eating bad carbs but still want a muffin, look no further! These are the best ever flourless moist banana muffins for a healthy cook! Are you looking for a new healthy recipe? These moist flourless banana muffins are just perfect for anyone! Whether you are #glutenfree #paleo-friendly #nodairy #oilfree #vegan #vegetarian #healthyrecipe, these flourless moist banana muffins can be enjoyed as breakfast or as a snack.

Flourless Moist Banana Muffin
  • 1 egg
  • 2 ripe bananas
  • 3/4 cup coconut sugar
  • 1/3 cup tahini
  • 1 cup coconut flour mix* see recipe link
  • 1/2 tsp. vanilla
  • 2 tsps. baking powder
  • 1/2 tsp. baking soda
  • 1/2 tsp. salt
  • 1 tsp. cinnamon
  • 1 cup oats
  • 1/2 cup chocolate chips
  • 1/2 cup walnuts

Preheat oven to 350 degrees. Line 12 a cup muffin tin. Mash up 2 bananas with a fork. Add egg, coconut sugar, tahini, and vanilla. In a separate bowl, mix coconut flour mix, baking soda, baking powder, salt and cinnamon. Fold in the oats, chocolate chips and walnuts. Scoop batter into muffin tin about 3/4 full. Bake for 20 minutes or until light brown and toothpick inserted comes out clean. Cool completely.

See Coconut Flour mix recipe below or follow link for more flourless recipes by Michele McCauley, Culinary Chef

Keto Coconut Flour Blend for Baking Recipe – Ketogenic.com

Makes 4 cups (store in an airtight container)

  • 1 cup coconut flour
  • 1/2 cup collagen flour (Vital Proteins Marine Collagen Powder works well.)
  • 1/2 cup flaxseed
  • 1 1/2 tsps. xanthan gum
  • 1/2 cup Chia seeds

In a large bowl, mix all ingredients together.

See other healthy recipes at Food For Thought Archives – The Pilates Room (thepilatesroomnh.com)

Pilates vs Yoga

April 8, 2020
Group class

This seems to be a commonly asked question, over the years. We might be thinking which practice is better for strength and flexibility? The differences between Pilates vs Yoga is not the answer here. Let’s explore the main differences here.

First main difference

The breathing is the first thing to discuss. Pilates practitioners use the diaphragmatic or 3-part breath. It involves the upper respiratory, the lower respiratory, and the diaphragm. Inhaling through the nose, filing the lungs with air and exploring through the mouth, until the lungs empty.

Yoga has over 500 documented breathing patterns. The most common breathing pattern called the ujjayi breath involves a 3-part breath, like Pilates breathing, however, the inhale and exhale are both with a closed mouth. The exhale is an ocean-like sound in the back of your throat.

Both practices are great for you

Whether you practice Yoga or Pilates, your body and mind will benefit from either practice. The most ideal thing to do is to engage in both practices, in my opinion. There are many benefits that are shared between the practices.

  • Improved lung capacity
  • Better circulation
  • More energy
  • Better sleep
  • Great digestion
  • Increased strength
  • Increased flexibility
  • Less back pain
  • Less joint pain
  • Mindfulness
  • Focus
  • Concentration

Pilates

The Pilates method was created in the late 1800s and brought to New York City in 1920 by a man named Joseph Pilates. Ballet dancers still use Pilates, both mat and apparatus or equipment, in their dance studios across the world today. Pilates on equipment may include the Reformer, Cadillac, Tower, Wunda Chair, Barrel, and may involve smaller props like the long box, light hand weights, a Magic Circle, neck pillows, or a trapeze. Mat Pilates uses no equipment and can be practiced anywhere with a mat. Pilates classes are taught and learned in levels, beginning with level 1 through level 5.

One can achieve the total benefits of Pilates in just 2 days a week, at a level 1 or 2 class. 10 minutes of Pilates engages more muscles than 10 minutes of any other strength training practice! Pilates has repetitions and uses every small intrinsic muscle in the front, back and sides of the body in each exercise. There is an emphasis on moving with your breath and maintaining the spinal function, which uses core strength. The whole body, from head to toe, gets stronger and more flexible. We should use Pilates as an alternative strength training practice and improve flexibility. There is NO impact on the joints when practicing either mat or apparatus Pilates.

Yoga

I find Yoga to be grounding and thoroughly enjoy both meditation and chanting sessions. There are 1,000 lineages of Yoga, for example, Kundalini Yoga, Iyengar Yoga, Bikram or Hot Yoga, Acro Yoga, Restorative Yoga and more. The goal for your Yoga practice may change daily. One day you may need meditation and breathing more than an intense physical Yoga practice. Yoga can be practiced every day or as needed. There are so many wonderful benefits to a daily practice.

Yoga is a broad general term these days and actually means “union” in Sanskrit theory and can be dated to B.C. Classes can be found all over the world in classes, studios, homes, and outdoors. Guided meditation classes are becoming more popular today. It is essential to understand what type of Yoga you want/need before you jump into a Yoga class. For instance, not everyone likes Hot Yoga! If strength is your goal, a Power Yoga or Ashtanga Yoga may work best for you. If relaxation is your goal, Restorative or Yoga Nidra would work for you.

Discussion and endnotes

We may have certain fitness goals to achieve or want to try something new. If you have any more questions about either Pilates or Yoga, please reach anytime at info@thepilatesroomnh.com or book your next session or a free demonstration on our booking page https://thepilatesroomnh.com/book-an-appointment-2/

Find us on social media and leave a review. https://www.facebook.com/SeacoastYogaandPilates/ https://www.yelp.com/biz/the-pilates-room-portsmouth-2 https://www.vagaro.com/thepilatesroom

Rates and Services

March 24, 2020
Reformer Pilates

Who needs Pilates?

Whether you are a beginner, active aging adult, athlete or someone looking for an alternative strength workout that does not impact your joint, Pilates is right for you. We teach all Levels from never tried Pilates to the seasoned practitioner. If you are looking to increase your balance, breathing, coordination, strength, and flexibility, Pilates is right for you.

If you or someone you know has any of the following conditions, Reformer Pilates and the use of other equipment will be best for your practice.

  • Neck pain
  • Back pain
  • Knee pain
  • Hip pain
  • Rehabilitation or post-surgery
  • Pre and postnatal
  • Osteopenia
  • Scoliosis
  • Sciatica
  • Osteoporosis
  • Autoimmune disease

What are the benefits?

  • Core strength
  • Flexibility
  • Strength
  • Coordination
  • Balance
  • Improved Reaction time
  • Better lung capacity
  • Great circulation
  • Less joint pain
  • Less neck pain
  • Less back pain
  • Less knee pain
  • Self-awareness
  • Better posture
  • Better sex life
  • Move with ease
  • and so many more!!

How often should I practice?

  • To achieve the best results, we recommend 2 -3 days a week. We offer private, semi-private, mat, and small group circuit training.
  • Private training is specifically tailored to one person for the most individual attention.
  • Semi-private training is you and another person, so split the cost and grab a friend or family member to workout with.
  • Small group training is offered for those with some prior Pilates equipment or mat experience.

Rates

Private Reformer sessions

1 session $80

3 sessions $225

5 sessions $350

10 sessions $625

Semi-private Reformer sessions (2 people)

1 session $45

3 sessions $130

5 sessions $225

10 sessions $360

Yoga

Recommended by the American Osteopathic Association (AOA), Yoga offers numerous benefits including a stronger physical, mental, and emotional awareness. We are currently booking offsite Yoga classes for corporate clientele, athletes, beach Yoga, Yoga for kids, and Acroyoga.  Michele is certified in Hatha Yoga, Yoga for Athletes, Yoga for Movement Disorders, and HeartRise Child’s Yoga. Discover how Yoga can help you build awareness, flexibility, strength, balance and peace of mind. Call us today at (603) 817-4829 for more information or to book at appointment.

Nutrition

A healthy diet is an important contributor to your well-being. Michele McCauley is a Johnson and Wales University trained culinary chef, and a Fitness Nutrition Specialist with the International Sports Sciences Association. Michele offers nutrition workshops that complement her classes. Browse our Food For Thought posts for nutritious and delicious recipes.

How do I schedule my first session?

You can contact us directly at 603-817-4829 or with any questions about where to begin. All sessions are booked by appointment or by calling us.  We provide individual attention starting with a free thirty-minute consultation to discuss your fitness goals.  We ask that you call us so that we can provide individual attention right from the beginning.  

Pilates Equipment

The Pilates Room is a full-service Pilates studio. We offer training on the Reformer, Cadillac, Wunda Chair, Tower, Barrel and mat. We also use smaller props like 2 lb weights, Magic Circles, Yoga blocks, Therabands, Overballs, weighted balls, long box, and the Pilates wedge.

See what others have to say about us!

I’m an active middle age woman, in the gym with a trainer for years.  After Pilates with Michelle I feel muscles I never knew I had and can feel my core getting stronger with only 8 sessions.  Michelle is a caring, knowledgeable instructor who I find gives cues and directions in a clear and engaging way, making the most of every session. You will be so happy after experiencing a Pilates session with Michelle!  Highly recommend.
Alison A

Reformer Pilates
Pilates reformer woman working on 1 spring

Seacoast NH Yoga and Pilates

Is Pilates right for you?

Whether you are Pre or Post Natal, Pilates is great for you. Working through your pregnancy is easier with more flexion in your hips and spine. Staying strong in your arms, back, legs, and upper core along with breathing will help you no matter what trimester you are in. We are here to offer guidance throughout your pregnancy, before and after.

Pilates is famous for bringing total body strength and flexibility back to your body post-pregnancy. We recommend contacting us to fill out a complete client history form which will include questions about your individual fitness goals, abilities and limitations.

https://thepilatesroomnh.com/book-an-appointment-2/

Find us on social media https://www.facebook.com/SeacoastYogaandPilates/

Roasted beet and sweet potato
Roasted Beet and Sweet Potato

This is a delicious dish that caramelizes the beets and sweet potatoes with fresh herbs. Eat this alone or use it as a side dish. Rice goes great with this dish too!

Are you looking for a good beet recipe? This simple dish is weeknight-friendly and can be prepared ahead of time. The oil should be added just before it goes in the oven, it made ahead of time.

Sweet potatoes are a healthy carb and do no mimick how white potatoes act in your diet. The charm of nutrient-dense sweet potato is its orange color and yummy flavor. You can eat sweet potatoes on any low carb diet! They are packed with vitamins and minerals and great for the waistline too!

The recipe

3 medium-sized beets

3 sweet potatoes, washed and peeled

4 bulbs of garlic, peeled and leave whole

1 tsp thyme

2-3 Tbsps olive oil

4 sprigs of fresh rosemary

1/2 tsp salt

1/4 tsp fresh ground black pepper

Heat oven to 375 degrees. Mix all ingredients together in a large bowl, except the rosemary. Place the seasoned beets, garlic, and sweet potato onto a baking sheet lined with a silicone mat or a piece of parchment paper onto a large baking sheet. Place sprigs of rosemary on top. Roast 45-50 minutes, stirring once halfway thru baking time. It’s done when the veggies are pierced through with a fork.

New Logo

Pilates works for everybody who is looking for a strength training practice that does not impact your joints.

Portsmouth, NH

Reformer Exercise

Named after Joseph Pilates (1800), who is given credit for developing the exercises and concepts of the practice.  Over the past century, Pilates has gained recognition as being a form of strength training utilizing body resistance and is unlike any other strength training practice in this way. Pilates works for everybody; nothing shapes your body the way Pilates does! “10 sessions to feel the difference, 20 to notice a difference, 30 for a whole new body.” Another name for the Pilates practice is Contrology.

Pilates on and off the mat

Reformer Pilates is practiced using a spring-loaded machine and sliding carriage.  There are straps for your hands and practicing feet, along with a foot bar, shoulder pads, and headrest.  Each exercise begins with breathing and controlled movement which offers NO impact on your joints.  Reformer Pilates improves back pain and alignment.  This practice will intensify your mat practice in either Pilates or Yoga.

Mat Pilates is also very convenient and can be practiced anywhere without the use of expensive equipment.  As little as a practicing ten minutes, a day can provide benefits for the body/mind.  Roll out your mat and get ready for a total body workout!

Physical Benefits

Flexibility:  You may not be flexible now; however, flexibility improves over time with a dedicated practice.  We recommend 2 to 3 days per week for optimal results.

Spinal Health: Offers great flexibility to your spine which allows the body to move with ease and eliminates pain associated with the lumbar or sacral spine.  Our spine moves in 6 directions which teach the body to bend forward/backward, rotate side to side, and neutral or imprint spine.  As spinal mobility and alignment increases, better posture means reduced pain, improved respiratory system, and core control.

Core Strength:   Your “powerhouse’ or core center initiates every exercise.  Stronger core muscles offer better balance and coordination in other sports (running, cycling, and swimming) or body mechanics (sitting, standing, and walking).

Shoulder stability: Joints and muscles, in the shoulder,  move in a circulation motion.  Scapular isolation allows the body to bring the shoulder blades closer to the spine.  Which also increases the strength and mobility of the rotator cuff muscles.  Shoulder stablility is important for golfers, baseball, cycling, tennis and better posture, overall.

Increased range of motion, balance, strength, and coordination: The entire body is strengthened and lengthened.  This is a result of isolating and contracting muscles in the core, upper and lower body, hips/glutes, upper back, and ankle/feet.  Therefore, there is no better practice than Pilates to teach the body strength, flexibility, balance, control, and fluidity.

Body Awareness: Pilates will teach you how to isolate muscle groups and target the core body.  Body awareness is helpful to walk, run, or move with more confidence.

Mental Benefits

Mental Focus: Your breath is synchronized with your movent.  Overall, breathing will calm your mind and help you focus on the exercises.  Increased focus will improve brain-focusing tasks like math, making lists, driving, reading, etc.

Concentration: The practice trains your body and teaches your mind how to move with control.  Over time, the mind and body become one.

Learn where to book your appointment https://thepilatesroomnh.com/book-an-appointment-2/

Like our page and visit our social media pages.

https://www.facebook.com/SeacoastYogaandPilates/?fref=ts

https://www.instagram.com/the_pilates_room/

The Pilates Room - beach yoga

“4 days left to the wedding, and I owe it Bridal Bootcamp.  I feel my best for my wedding day,” quoted by my best friend, Julie who loves Bridal Bootcamp.  Julie, like so many brides-to-be, can relate.  Who doesn’t want to feel their best on the most important day, your wedding day?

Being fit, according to science, will lead to living a healthy lifestyle.  The more fit, the healthy we eat and the less stress we have, ultimately leads to a leading a healthy lifestyle.  As a new couple, the best start is a healthy start.

Managing Stress before Your Wedding Day

Finding a way to handle your stress becomes our first task.  Everyone has stress! It’s how we cope with it that matters.  Cardio exercise is one of the best methods to increase your endorphins.  Increased endorphins will make you happy and reduce your stress levels.  Breathing techniques will calm your heart rate down.  One of my favorite breathing techniques: inhaling for 5 seconds and exhaling for 8 seconds. This is one great way to manage your stress.

One of my favorite mindfulness activities is to be fully present.  For example, while walking, I am focused on every footstep, the length of my stride, and the sound of my breath.  If I lose track and my mind starts to wander, I come back to my breath.  Trying to be present while doing anything, i.e., washing dishes, making dinner, eating dinner, having sex, takes practice.      Learning breathing techniques, they are about 500 breath patterns exist; you can stay focused and stress-less on your wedding day too.

Fitness

Regular workouts can keep you stress-less too.  Feeling good inside and out makes a complete difference in your self-esteem.  Your confidence and energy levels will soar!  Keeping the body healthy will increase your self-awareness.  Improving your strength and flexibility will increase your balance, stability, and control.  If you are an Athlete, you will become a stronger athlete. Doing activities can be a great bonding experience.  Some activities include running, cycling, hiking, swimming, skiing, tennis, golf, and kayaking.  Athletes Who Use Pilates

Bridal Bootcamp Classes

We offer private and small group training.  Contact info@thepilatesroomnh.com or call 603-817-4829

The Pilates Room - beach yoga

Beach Yoga in Jenness Beach, NH

  • Pilates, mat or Reformer
  • Beach Yoga
  • Hatha Yoga
  • Power Yoga
  • Body Resistance Training with props
  • Meditation and Mindfulness
  • Couples Partner Yoga

Live Healthy and Fit Together After Your Wedding Day

Cooking together can be a bonding activity!  A kitchen is a place to socialize with your family and friends, an outlet for creativity, and a place to cook healthy meals.   During your Healthy lifestyle session, we can discuss a range of topics.  These topics will include healthy recipes, cooking tips, buying healthy foods, maintaining a fitness regime, and tips on staying mindful throughout your day.  Couples partner yoga can rejuvenate your body and mind connection.  For more information, please email michele@thepilatesroomnh.com or call 603-817-4829

The Sacroiliac joint, known as the SI Joint, supports the movement and transmits forces between the spine, pelvic floor, and hip joint. Many muscles attach to these bones and can influence SI joint biomechanics and stability.  These muscles include the abdominals, spine extensors, gluteal muscles, hip rotators, pelvic floor and latissimus dorsi muscles.

SI Joint Pain

Have you experienced unexplained lower back pain?  Lower back pain affects 80% of the population, and most people will seek treatment of some kind.  Lower back pain may or may not be accompanied by radiating pain down the outside of the leg toward the knee.  Usually, one finds the lower back pain and leg pain on one side, either the right or the left.  This type of pain is referred to as SI joint pain or Sacroiliac joint pain.

Another way to treat SI joint pain is to stretch and strengthen the muscles surrounding this joint.  Since the sacroiliac joint does not pivot; the job of this joint is to stabilize the pelvic floor and hips.  Once the torso moves into a twist, keep the hip bones supported.  Neutralize the pelvic muscles will allow the body to twist from the waistline and use the obliques.

I would describe the pain as a dull or tired ache, which is only present some of the time.  If twisting or forward bending is painful, the SI joint could be dysfunctional.  One day during an intense spin class, I decided to increase the intensity on my bike, adding a few gears to the maximum level.  I felt a “pop” in my left lower back which did not hurt at the time.  However, later that day, my lower Back felt a dull, tired ache.  I had to apply ice to that area for the next four days.

These are a few other reasons sacroiliac joint pain may occur.  Walking is a prime example of how the hip joint alternately moves forward and backward with each step.  Every increase in hip width causes an increased torque across the SI joint.  Women are more likely than men to incur SI joint due to Hip anatomy.  Pregnancy can stretch a female’s hip and pelvic floor muscles and may lead to SI joint pain.  If one leg is longer than the other, this can shorten the stride on one side which makes it difficult to immobilize the SI joint.

*If you are experiencing lower back or leg pain, please consult your doctor before beginning any exercise program.

Pilates mat exercises

Several Pilates mat exercises improve hip stabilization and keeping the pelvic floor neutral.  Pilates will also increase both the strength and flexibility of your abdominal muscles, obliques, hips and gluteal muscles.  There is no impact on the joints in the body.  The following are three Pilates mat exercise to do at home:

**A few tips before you start, create a breath pattern with long inhales and deep exhales, move slowly and in control and keep your abdominals engaged throughout the exercise.

1. Side Leg Lifts

Start lying on your side with your back against a wall, legs are straight.  Once your hips are stacked, flex your foot while raising your leg.  Only lift as high as a few inches, keeping your focus on stabilizing your Hip bones and extending thru your heel.  Pause two seconds, then slowly lower down.  Repeat ten times on each side.

2. Knee to Chest

Start seated on your mat with knees bent and feet flat.  Take a deep inhale and slowly exhaling, start to roll back with your lower abdominals engaged.  Scoop your navel to the spine in a ‘C’ curve.  Roll halfway down, resting on your elbows.  Lift both feet off the floor, to a tabletop or knees over hips.  Begin by tapping one foot toward the mat, and slowly return.  Alternate legs, and repeat ten times on each side.

core, abdominal

Knees to Chest for Sacroiliac Joint exercise

3. Bridging on a ball

You will need a 65cm inflatable stability ball.  Lie on your back and rest your heels on the top of the ball.  Keeping feet flexed, lift your hips up so that your hip joints are in a parallel line.  Begin by extending your legs to straight and then rebending to your bridge position.  Repeat ten times.  Keeping your hips lifted the whole time,  move slowly and continue to breathe.  Click on the link below to view this exercise.

https://youtu.be/jyhpRR6hRZI

Keeping a neutral pelvic floor allows me to spin at a higher intensity without any back pain.   If you experience lower back pain, please contact The Pilates Room at 603-817-4829 to schedule a free consultation.

Do you suffer from Pelvic Floor Dysfunction?

For more information, please visit our page Pelvic Floor Dysfunction; what is it?

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