Healthy Sriracha Shredded Chicken Tacos – Gluten Free

I swear tacos are my downfall!! Here is a delicious easy healthy shredded chicken taco recipe to satisfy your craving. You can always add more veggies, or avocado to freshen them up as well. Have some delicious black beans on the side and dig in. I hope you all enjoy these!.

 Course: Lunch, Dinner, Appetizer
 Cuisine: Mexican
 Cook Time: 30 minutes
 Total Time:  30 minutes
 Servings: 6 Tacos
 Calories128 kcal

Ingredients

  • 2 thinly sliced chicken breasts
  • 2 Tbsp Sriracha
  • 6 corn tortillas
  • 1 cup chopped red cabbage
  • 1/2 cup chopped peppers
  • 1/4 cup feta cheese
  • 1 lime

Instructions

  1. Preheat oven to 375 degrees.
  2. Place the chicken breasts on a baking sheet and top with Sriracha. Bake for 30 minutes (or until they’re fully cooked).
  3. While the chicken is baking, heat the tortillas up (optional).
  4. Top each tortilla with chopped red cabbage and chopped peppers.
  5. When the chicken has finished baking, shred it and place in the tortillas.
  6. Top each taco with feta cheese and a drizzle of lime. Enjoy!

5 Good Reasons Why You Should Work out with Your Friends

Sometimes, it can be pretty hard finishing a strenuous workout on your own. Especially in the cold and dark time of the year. Training with a partner (both male or female), however, opens up a whole new range of possibilities for motivation. Your training partner can help you hang tough and achieve your goals, regardless of how far away they may seem at first. We would like to share with you five good reasons to exercise with your friends.


1. More motivation and no lame excuses
It is a pleasant Saturday afternoon and you are lazing on the couch. Your favorite TV series is just coming on. Sounds like the perfect excuse to skip today’s training, right? Not if you are training with a partner, it doesn’t! Regular workout times with your friends help you to stick it out and finish your routine. The chances of you choosing your couch over your training session are much lower in this case. It would be pretty embarrassing, wouldn’t it, if you cancelled on your friends because “you didn’t feel like it”? But don’t just take my word for it: Psychologists at Stony Brook University in New York have found that the exercise habits of friends and family members affect personal motivation. The evidence showed that the motivation of the people closest to us has a positive influence on us and encourages us to do more sports. So what does this  mean? It means you should put on some running clothes and a pair of good shoes, meet your friend in the park and leave your weaker self back home on the couch.

2. It makes training more fun
Many “training moments” aren’t really funny if you don’t have someone to laugh with. One way of increasing the fun factor is to come up with new ideas on how you can modify your exercises or make your runs together more interesting. For example, instead of just doing a plank challenge, try one with partner hand slaps. Or throw a ball back and forth while doing sit-ups. There are lots of ways you can shake up your training plan – but the craziest and funniest ideas will come to you when you brainstorm together with a friend. These change-ups will make the time fly and – whoosh! – before you know it, an hour will have passed. And the best thing is that you didn’t look at the clock once

3. You push each other
When you feel close to giving up, a training partner can be all the more important because they can help you build up your motivation again. A sporting challenge among friends can help you to push each other and stretch your limits. Consider the following: In England, women were surveyed on their exercise behavior. The study found that 64% of women who train with their best friends were more likely to push their workouts to the limit than those who exercised on their own. Does this mean you are doomed if you can’t find time to work out together? Hardly.  You can share your achievements with your friends on Archer Pilates social media and push each other to new personal bests. Who will run the most kilometers in November? Who can do the most burpees in a minute?

4. Sport brings people together
Did you know that more than 40% of participants drop a fitness course shortly after it begins if they attend on their own? But if they work out with a friend, the dropout rate decreases to 6%. This suggests that one of the best reasons for exercising with friends is the social interaction. People who train together form a group identity and no longer feel alone. When you accomplish something on your own, of course, it’s amazing. Sharing your successes with your friends who know how hard you’ve worked to conquer your inner couch potato feels even better. And if things don’t go as planned? Who cares? A pat on the back from a friend can make things seem half as bad. These simple acts create a kind of connection between people. And it is this kind of experience that bonds people together and makes their friendship that much stronger.

5. Train together, stay together
You should also consider training with your romantic partner. Studies have shown that couples who exercise together regularly are happier in their relationship. Working out together strengthens the relationship and enhances sexual attraction. A morning run, a gym date in the evening or a bike trip on the weekend can heat things up – isn’t that reason enough to work out with your better half?

So, are you still vegging on the couch, or are you already out there racing your partner? Let us know if and why you like training with friends

Cauliflower Chicken Fried “Rice” on Archer Pilates Foodie Tuesday!

I’m sure I’m not the only one who loves fried rice, but hates all the carbs and sodium that comes with it. Here is a great way to eat what you love and not feel bad about it! You can always add more veggies and only substitute half the rice with cauliflower. Either way you are cutting the carbs and guilt. To add a little spice cook your chicken in some cayenne pepper, or sprinkle some chili flakes on top. Remember spice helps kick that metabolism into gear. I hope you all enjoy this Foodie Tuesday!!

 

Ingredients

  • 1 teaspoon peanut oil plus
  • 2 large eggs, beaten
  • 3 scallions, thinly sliced, whites and greens separated
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon minced garlic
  • 1 pound boneless skinless thighs, trimmed and cut into ½-inch pieces
  • 2 tablespoons, divided ½ cup diced red bell pepper
  • 1 cup snow peas, trimmed and halved
  • 4 cups cauliflower rice (see Tip)
  • 3 tablespoons reduced-sodium tamari or soy sauce
  • 1 teaspoon sesame oil (optional)

Preparation

  • Active: 35 m

  • Ready In 35 m

  1. Heat 1 teaspoon oil in a large flat-bottomed carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.

  2. Add 1 tablespoon oil to the pan along with scallion whites, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper and snow peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.

  3. Add the remaining 1 tablespoon oil to the pan; add cauliflower rice and stir until beginning to soften, about 2 minutes.

  4. Return the chicken mixture and eggs to the pan; add tamari (or soy sauce) and sesame oil (if using) and stir until well combined. Garnish with scallion greens.

    Look for prepared cauliflower rice (or cauliflower crumbles) with other prepared vegetables in some supermarkets. To make your own, place cauliflower florets in a food processor and pulse until broken down into rice-size granules. One 2-pound head of cauliflower yields about 4 cups of cauliflower rice.

    People with celiac disease or gluten-sensitivity should use soy sauces that are labeled “gluten-free,” as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Turkey Spaghetti Zoodles on Foodie Tuesday!

This Turkey Spaghetti Zoodles is pasta without the Guilt! An Easy one pan dinner that’s low calorie, low carb, Paleo, gluten free, and only takes 10 minutes to make. This will soon be your go-to week night dinner!
  • PREP TIME 10 minutes
  • COOK TIME 10 minutes
  • TOTAL TIME 20 minutes
  • SERVINGS 5
  • CALORIES 221 k cal

INGREDIENTS

  •  4 medium zucchini spiralized
  •  1 1/4 pounds ground turkey breast
  •  1 cup green bell pepper diced
  •  1 tbsp minced garlic
  •  1/4 tsp red pepper flakes
  •  2 cup baby spinach
  •  1 tsp extra virgin olive oil
  •  3 cups marinara sauce I use an organic, no salt added, low sugar one
  •  2 tsp Italian seasoning
  •  1/4 tsp salt
  •  1/2 tsp pepper

INSTRUCTIONS

  1. Heat a large skillet over medium heat with olive oil.
  2. Add turkey breast, garlic, bell pepper and seasonings. Using a spatula break up the meat and cook until just browned 4-5 minutes.
  3. Next add baby spinach and marinara sauce and cook another 3 minutes then add zoodles to the skillet.
  4. Using a tongs, stir zoodles into the sauce. Cook another 2-3 minutes to make the zucchini a little tender.
  5. Serve immediately or store in the refrigerator up to 3 days.

HAPPY FOODIE TUESDAY!!!

Our 6 week challenge is officially up and running!. Every Tuesday, to help you stay on track we will be posting a delicious, easy and healthy recipe you can mix into your cooking routine!
Today we chose a fun breakfast staple that the whole family can enjoy. Pancakes are delicious, but weren’t always considered healthy until now. This simple 3 ingredient pancake couldn’t get any healthier if you tried! If you’re like me and crave a great breakfast for dinner, these are perfect!!! I hope you all love them as much as I do!!!
3 INGREDIENT SIMPLE PROTEIN PANCAKES
Prep Time 5 mins
Cook Time 15 mins
Total Time 0:20
Serves 2-3 ADJUST SERVINGS
Ingredients
  • 2 bananas, mashed
  • 2 eggs, whisked
  • 1/2 cup vanilla protein
  • Enjoy with chocolate chips or blueberries (optional – or whatever else you want in the pancakes)
  • 1 tablespoon butter (or coconut oil – to grease the pan)

 

2018 FITNESS CHALLENGE – Outdoor Activities

2018 FITNESS CHALLENGE begins Monday January 22nd! Check out our blog HERE for all the details. We’re also going to have 3 Outdoor Activities that are worth 5 POINTS each to keep your workouts strong inside and out of the studio!
February 4th @ 10:30am – With Jennifer & Heather – Meet at Archer Pilates and walk over to the LMU Trail for a Run/Hike up the Trail and some extra exercises squeezed in!
February 17th @10:30am – With Melanie & Ainee – Playa del Rey Beach – Join us for some running and circuit work right on the beach! Can’t beat that Ocean View while working out!
March 3rd @10:30am – With Kat – Culver City Stairs – Get that last burn in with our FINAL outside on the killer Culver City Stairs! Climb to the top, and have a series of bonus workouts
ready and waiting for you!

6 Reasons Private Pilates Sessions Work!

Whether you have been doing Pilates for years, are brand new to the Pilates world, or are searching for a new fitness routine that TRULY makes a difference, Private Pilates sessions are the way to go.  We can help rehabilitate injures, keep you motivated & on track to meet your health & fitness goals for 2018 and beyond.  Everyone can benefit from Private Pilates Sessions at Archer Pilates!  Our highly trained instructors can help you change your body in ways you never would have imagined before, and help you see results in your stance & posture & in all aspects of your life & body!
1. The Personal Attention You’ll Receive
In a Private Session, you are our one and only priority!  Our Instructors are able to give you complete one on one direction, whether you roll your shoulders forward, rotate your ankles in or out while you’re working on footwork, or if that pesky lower back is over arching during your planks!  You receive the type of attention you wouldn’t be able to have during a class full of 8 people. Having repeat visits with your instructor will give us the opportunity to become tuned in to your body and all of it’s strengths and weaknesses.
2.Customized Workouts
Everyone has different goals when beginning, or continuing a workout regimen.  Some people have the focus on losing weight, strengthening, re-gaining conditioning or even as a form of rehabilitating an injury. Working one on one with a Private Instructor really allows you to focus on exactly what you are looking for with your body, especially with the added benefit of utilizing the Cadillac, Spine corrector, Chair and Barrel, equipment not worked with in Group Classes.  The possibilities are endless with the added benefit of these streamlined, high quality & versatile Pilates additions.
3. Mastering Your Form
Pilates is rooted in having the Proper Form.  From beginners, to the most advanced, in every class or private session you take, Form is always the constant you will hear from your instructor.  Private Sessions really allow you to have the time and attention you need to master the form properly to do everything from a bridge curl, to 100’s, to Long Stretch.  From the moment you walk into your first private session, your instructor will teach you all about your form during your workout, and even give you tips on how to improve your posture in your regular day life!
4. Lingo
Where are my Sitz Bones?  How “Curvy” is my curve supposed to be? What is Neutral spine?
There are a many terms thrown around in our group classes that may sound like a whole new language to you!  Our Instructors really explain these terms, and how to achieve them with your body, so you’ll be speaking the Pilates Language in no time!
5. Injuries and Health Issues
If you have a previous injury, or just have specific parts of your body that give you pain more than they should, a Private Session is really the best way to begin your Pilates Journey, or even continuing to master what you already are experienced in.  If you were a runner, and have issues with knee joint pain, or suffer from the far too common “desk posture” with lower back pain and pinching your shoulders up to your ears, your Private Instructor can really create workouts to focus on your specific body needs.  Having someone by your side, reminding you to pull those shoulders down, keep those ribs laced, maintain your neutral spine so you don’t feel any pain in your lower back, is crucial to really help you come back from your injuries, not further worsen them without the attention you need.

6. Accountability, Motivation and The Push
Our job is to motivate you, and keep you accountable when you need that extra push you can’t get on your own!  We are invested in you and your health from the moment you walk into our studio, and want to help push you and make your physical goals more attainable than ever before.  Private Sessions really have a focus on having a balance of giving you exercises that are not impossible for you to do, but to also challenge and push you to reach levels you didn’t think your body was able to go.
 Sign up today at Archerpilates.com and we will set you up with one of our highly skilled instructors!
 

2018 ARCHER PILATES FITNESS CHALLENGE!

Kickoff 2018 in full force with our 6 week Fitness Challenge!  Whether you’re trying to lose body fat, inches or gain strength, the Archer Pilates Challenge is going to help you feel positive, strong and healthy about the way you are starting the year!  And win some AMAZING prizes while you’re doing it!

Every week we’ll be posting up healthy recipes on the Archer Pilates Blog, along with tips on staying healthy outside of your workouts at our Studio.  And throughout the Challenge, we will have 3 Group Fitness Sessions outside of the Studio for all our Challengers to participate in.  Join us on our Facebook page by contributing any inspiration ideas, activities or recipes that are helping you get through our Challenge!  We want to make sure everyone in the Challenge feels the community encouragement and support from the Archer Pilates Team!

The GRAND PRIZE is 1 month of UNLIMITED Classes!  A value of $250!  2nd Place wins 5 FREE Classes, and 3rd place wins a set of Citizen Loops Personal Pilates loops!  Whoever has the most points by the end of the Challenge wins!

We have 3 Categories for you to choose what you want to accomplish during your Challenge:

  1. Most Body Fat Lost
  2. Most Inches Lost
  3. Gaining the most strength

We want to reward you every time you help yourself get closer to your goals with points for each activity:

  • Private Lessons – 3 Points
  • Classes – 2 Points
  • Checking in at Archer Pilates on Facebook and Instagram – 1 Point
  • Joining us on our Outdoor Challenge Workouts – 5 Points
  • Posting a photo of your Outside Workouts and Tagging Archer Pilates on Social Media – 1 Point (Use the #ArcherPilatesChallenge along with your picture)
  • Checking into Yelp at Archer Pilates – 1 Point
  • Writing a review for Archer Pilates on Yelp and Google – 2 Points

The winner of each Category gets an additional 10 Points to their total!

The more you workout, the closer you get to winning!  Take advantage of our New Years Promotion for 10 Classes for $225, and 6 Private Sessions for only $390!  Work hard to WIN BIG!! The Challenge is only open to Monthly Members or clients who PURCHASE a package, so we can help you achieve all of your goals.  Click Here to sign up for ONLY $40!!

Join us to be your best self with our great, supportive Team!

2018 at Archer Pilates Academy & Studio

Start 2018 right at Archer Pilates Academy where you will get more than just a Pilates class, you get the experience of a Pilates Academy that will provide you with the support you need to change your lifestyle!

We’re offering brand new classes, will be sending out a new Monthly Newsletter with recipes, Wellness information and articles on how you can make the best of Pilates and improve your everyday life!  In 2018, we will also be hosting multiple workshops throughout the year focusing on healthy eating, incorporating the practices of Pilates into your life outside of the studio, and learning about the different parts of your body you are working while practicing Pilates.

We will also be working within our community by opening up a program to High School students in the neighborhood to learn about Pilates and a healthy lifestyle!

We also will be beginning our Spring Instructor Training March 24th with our Nuts & Bolts Workshop.  All of our current Instructors came through the Archer Pilates Academy, and are some of the best instructors around Los Angeles!  Change your career, your lifestyle and create a brand-new income for yourself!

Take advantage of our New Year Promotions on 10 Group Classes for $225!  This promotion is open to both New and Current Clients!

Our Private Pilates Sessions are an amazing way to practice Pilates, whether you are brand new to the program, a seasoned professional wanting to take advantage of all of the different equipment Pilates has to offer like The Chair, The Cadillac and The Barrel, or you are recovering from surgery or an injury and want a great way to therapeutically get your strength back!  We are offering a GREAT introductory deal for New Clients on a package of 6 private Sessions for $390!

Come to a Pilates Academy that will offer you more than a hello and goodbye after a class.  We have a great community of supportive and strong people who are here to help you create your best self!

13 Exercises to Help You Recover From an Injury

Overview Ouch! No one likes being sidelined by an injury. But you can cope with some by doing certain rehabilitative exercises (depending on your injury and if your doctor gives you the OK, of course). While these exercises won’t heal your injury, they can make you feel stronger. So if you’re experiencing pain in your knees, shoulders, lower back or hips, follow along with these 13 exercises from Melanie Archer, certified Pilates Master Trainer and owner of Archer Pilates and Wellness in Los Angeles. (NOTE: Get approval from your doctor or physical therapist before doing any of these exercises, as not all of them are suitable for every single injury.)