Mona:
Wednesday, 2-8-12 @10:30AM: Organic 101 – Dirty Dozen and Clean 15
Learn what fruits and veggies have the highest and least amount of pesticides. Food demo included.
FREE-Click Here to Register

Janette:
Saturday, 2-25-12 @ 11AM: Sugar Blues and Proteins
FREE-Click Here to Register

Mona:
Saturday, 3-4-12 @11AM: 20 Minute Meals
Learn how to eliminate stress during the week by prepping food and meals ahead. 3 fast, colorful, meals that take 20 minutes or less.
$10-Click Here to Register

Janette:
Saturday, 3-18-12 @11AM: Healthy Greens
$10-Click Here to Register

Mona:
Saturday, 3-31-12 @ 11AM: Spring Detox
Clean up your body, mind, and soul this spring with 5 simple lifestyle shifts. The time is now!
$10-Click Here to Register

Janette:
Saturday, 4-14-12 @ 11AM: Primary Foods
$10-Click Here to Register

Read more about our nutrition specialists.

Lululemon is Coming to Sphericality on 2/29!

Come to the studio during “Celebrate our Clients & Teachers Week” and stock up on some new clothes to wear to your favorite classes.
Win a $25 gift card at our 2/25 Kick-off Party to use toward your purchase.
Surprise “LULU-BUCKS” will be raffled off during the evening. You are going to LOVE this event!

You will love these high style, high quality fitness garments!

Get a preview of Lulu’s Spring collection at http://shop.lululemon.com/home.jsp

REGISTER HERE FOR CLASS AND SHOPPING

The roll up is one of the classic Pilates Mat exercises. Roll up is a great challenge for the abdominal muscles, and is well known as one of the Pilates flat abs exercises. It has been said that one Pilates roll up is equal to six regular sit ups, and is much better than crunches for creating a flat stomach.

This is a great dish for those cold, snowy football weekends!

The deep delicious flavor comes from the addition of dark chocolate to this addictive chili. This is a vegetarian chili but feel free to add browned ground beef or turkey. You can dollop the top with sour cream if you like, then sprinkle the pumpkin seeds on top – and if you want to get fancy – add a pinch or two of grated chocolate!

Serves 4 to 6

What You Need:

1 Tablespoon olive oil
1 yellow onion, chopped
1 carrot, minced
3 garlic cloves, minced
2 Tablespoons chili powder
1 teaspoon paprika
1 teaspoon ground cumin
1/4 teaspoon dried oregano
1 teaspoon sugar
1 teaspoon salt
1/4 teaspoon black pepper
1 (28 ounce) can crushed tomatoes
2 chipotle chiles in adobo sauce, minced (from a can)
1 ounce unsweetened chocolate, grated
4 cups cooked or 3 (15.5 ounce) cans beans, drained and rinsed
1/2 cup water
1/2 cup strong coffee or espresso (can use instant espresso powder)
1/4 cup pumpkin seeds

What You Do:

1. In a large pot over medium heat, heat olive oil. Add onion, carrots and garlic. cover and cook until softened, about 10 minutes.
2. Stir in chili powder, paprika, cumin, oregano, sugar, salt, and pepper. Add tomatoes, chipotles, and chocolate, and stir until well blended.
3. Add beans, water and coffee and bring to a boil. Reduce heat to low and simmer uncovered, stirring occasionally, until chili thickens and flavors have time to develop, about 45 minutes. Add a little more liquid if chili becomes too thick. Sprinkle with pumpkin seeds before serving.

Want to add some more good nutrition habits into your life?

Schedule an appointment with Janette to learn more!

REGISTER HERE

Prep Time: 15 minutes
Cooking Time: 30 minutes
Yields:
8 servings

Ingredients:
2 heads of cauliflower, cut into florets
1 pomegranate, seeds removed
1 small bunch parsley
4 ounces feta, chopped
4 ounces pine nuts, toasted
1/4 cup capers
1 lemon, juiced and zested
2 tablespoons mint, chopped
2 tablespoons Dijon
1/4- 1/2 cup olive oil
Directions:
1. Preheat oven to 400 degrees.
2. Toss cauliflower with 2 tablespoons olive oil and roast until golden. When cauliflower is done, remove from oven and set aside to cool.
3. Meanwhile, combine lemon juice, zest, Dijon and olive oil to make vinaigrette. Set aside.
4. When cauliflower is cool enough to handle, finely chop florets until they resemble Israeli couscous. Combine chopped cauliflower with feta, pine nuts and capers. Toss with vinaigrette and herbs. Lightly fold in pomegranate seeds.

Want to add some more good nutrition habits into your life?

Schedule an appointment with Janette to learn more!

REGISTER HERE

Incorporate a regular yoga and GYROTONIC practice in to your weekly training schedules. Both help prevent injury by lengthening muscles, strengthening and lubricating joints, increasing range of motion, balance and targeting deep core muscles. Gyrotonic Exercise references many movements fundamental to swimming, running and cycling while targeting common issues athletes experience in all three disciplines making it the perfect complement to every training program. These modalities offer the athlete an opportunity to cross train and prevent injury while adding a mind/body element to their regimen.

Try a hot yoga class for recovery. Bones, joints, muscles, tendons, ligaments, and nerves are all affected through compressing, strengthening and stretching. Because you’re doing these yoga poses in warmer conditions than normal, your muscles will be able to stretch more easily (in a good way), making the whole process more effective.

Click Here to Register for a group session or private training

The hundred is a dynamic, classic mat pilates exercise for the abdominals and lungs. It requires that you coordinate your breath with the movement, and be strong and graceful at the same time. It is challenging, but the hundred is an easy exercise to modify (make harder or easier). The Hundred – modifications include: higher straight legs, tabletop legs, head down.