The first month of Spring we wanted to have a super star that is always working on ‘cleaning up’ her wellness, she lives our program daily and embraces our 6 lifestyle essentials. Learn about how Pattie has been cleaning up her nutrition, exercise, mindset, stress, how she understands her body and her connection to her community! It doesn’t have to be perfect, you just have to do it and live it.

Hear it right from Pattie

I joined Sphericality not long after I moved into the area. It must have been around 2013. It’s been a minute, as the kids say! My first class was Barre with Christine, and she mightily kicked my booty! I was winded when I got up the three flights of stairs. I couldn’t do a seated chair at all, and I could not get my leg up on the barre to stretch. But despite all the stuff I struggled with, I had a blast. I took some classes, and that was about it. A few months later, I threw out my back badly. Dorian had an Open House, and I...

Healthy Tuna Melt

What to do when one gets a hankering for a tuna melt?  

I know that some of us aren’t big tuna fans, but if you love it like I do, you also know that it can be loaded with calories and carbs when made into a sandwich or melt.

Check out this recipe to make a healthier version of the classic tuna melt that will certainly support a balanced macro (carbs, fat, protein) ratio for the day.

Enjoy!

Ingredients:  

• 6 oz can of albacore tuna (in water), drained and flaked
• 1 egg white
• 2 Tablespoons oatmeal
• 2 Tablespoons diced onion
• ¼ teaspoon garlic powder
• 2 teaspoons low-fat shredded cheese
• Salt and pepper to taste

Instructions:

1. Blend all of the ingredients (except the cheese) in a bowl.
2. Form two patties. 
3. In a frying pan, cook one side until brown and then turn. When the second side is nearly done, sprinkle cheese over it.
4. Serve on a bed of lettuce and top with a slice or two of tomato. Sometimes I’ll add a little sliced avocado as well
...

One way I support healthy body compositions by ensuring I consume 30 grams of high quality protein (branch chain amino acids) and some carbohydrates after my workouts.   My body will break down the protein and utilize it to repair and build the muscle that was stressed during my workout.

Here's the recipe for my "Go-To" post-workout shake: 

• 2 cups fresh spinach
• 8 oz water
• 6 ice cubes
• 1 scoop Garden of Life plant-based, unflavored protein
• 1 tsp "Your Super" Power Matcha Powder
• 2 tsp "Your Super" Chocolate Lover Powder
• 2 tsp "Your Super" Plant Collagen Powder
• 1 tbs "Your Super" Muscle Power Protein Powder
• 1/4 cup fresh organic blueberries
• 2” piece of banana
• 1 tbs raw organic cacao powder
• 1 tsp organic cinnamon

I recommend that you do this in two steps:

1. Blend the ice cubes, water and spinach for 20-30 seconds.

2. Add the rest of the ingredients and blend for about 60 seconds.

These statements have not been evaluated by the Food and Drug Administration. The...

How are you going to resist all of those holiday cookies and sweets? The party is about to start!

You don’t need to!  Just be smart about it. ‍  It is totally ok and natural to have a treat or two now and then in moderation.  The problem usually arises in the moderation department!  Another problem area is the Chocolate Department.

Here is a recipe from a cookbook one of my clients gave to me.  It’s called “Every Day Detox, ” by Megan Gilmore.  These no-bake chocolate macaroons are super easy and quick to make.  You can enjoy one or two of these treats without feeling guilty and satisfying your chocolate sweet tooth!

Whip some up before Christmas and serve them at whatever event you are hosting or attending.

Here’s the recipe:  

Makes 20 pieces

Ingredients:

2 cups, Unsweetened Shredded Coconut

1/2 cup, Raw Cacao Powder

1/2 cup, Maple Syrup

1/4 cup, Almond Butter

1/4 tsp,...

As we start a new year, we decided to shine a light on a client committed to her wellness year after year. Robin Albanese has been a long-time client with The Academy and Sphericality (our brick and mortar studio.) She has been an active member since the fall of 2013.

Robin's Wellness Journey

Robin had spent years commuting to NYC before joining us, sitting at a computer, and traveling for work. She also had a child late in life, and the weight gain during pregnancy combined with her sedentary lifestyle had caught up to her. She was interested in the barre classes offered, as they were the type of exercise recommended by her chiropractor. A neighbor invited her to check it out, and she's been with us ever since!

Her favorite part of our programming is the community of strong and committed women. Her second favorite element of our program is the classes.

"Dorian and the instructors are super-talented, brilliant, and fun! I can usually count on a giggle or two each time I take a...

Wondering how to be festive and healthy this holiday?  We are here to help you this week with tips on just how to do that!  Make sure you check in every day!

Here’s an awesome, tasty and festive dish you can make for your holiday party or meal that we found on The Food Network (we made one little change to make it even more healthy.) Roasted Brussel Sprouts With Pomegranate and Hazelnuts.

Here’s the Healthy:

Brussels sprouts are a cruciferous vegetable (that means really good for you) high in fiber, vitamins, minerals and antioxidants.  They may also come with added health benefits, including the potential to reduce the risk of cancer, decrease inflammation and improve blood sugar control.

Pomegranate seeds get their bright red color from polyphenols. Polyphenols are are powerful antioxidants. Pomegranate juice contains higher levels of antioxidants than most other fruit juices. It also has three times...

If so, the holiday  season is ripe with opportunities to "feed" (pun intended) your struggle with emotional eating. Come to the chair twice a day, it’ll help.

It doesn't seem right, but the holiday season's joy usually brings with it some degree of stress. For many women challenged with emotional eating, this is the month when they also struggle with managing their weight.

How are you going to handle your diet and wellness with the stress of the holiday season? 2020 has been a very "different" year that has brought a significant amount of added pressure to everyone's lives.

So, why not try a different strategy to manage holiday stress and stress-induced eating? Instead of attempting to change or control your environment's triggers, come back to you. Ground yourself. You can't control the abundance of Christmas cookies, bread dips, and saucy foods that will be around you. But, you can make a choice to help yourself.

Set aside some time today to ground...

Do You Turmeric??

Over the weekend as I sat at my desk and planned out my topics and schedule for this upcoming week. I took a sip of my Turmeric Latte that I was enjoying and thought…Hmm That’s a great topic…The Incredibleness of Turmeric.

If you are currently using turmeric, good for you! Keep it up! And if not, you might want to hop on the turmeric band-wagon after reading this blog.

Some cool history and fun facts about turmeric.

• Turmeric often referred to as The Golden Spice or Indian Saffron.
• Turmeric is a plant that has been used by Ancient Far East cultures dating back 5000 years.
• Turmeric was widely used in Ayurveda and Chinese medicine.
• Turmeric has been referred to as the “wonder drug of life.”
• There are about 120 species of the plant, but the most widely used is called Curcuma Longa L.
• The biological properties of turmeric weren’t scientifically determined until about the middle of the 1900’s

This is a pretty hot topic....