SPRING INTO SUMMER CHALLENGE BEGINNING APRIL 23rd!

Summer’s almost here, and finally the Los Angeles weather is feeling like it! So Be Lean and Mean this Summer with the Archer Pilates Spring Into Summer Challenge beginning April 23rd!
Get your Summer Body ready with the 6 Week Archer Pilates Spring Into Summer Challenge!
Whether it’s body fat percentage or inches,for ONLY $40, we will help you achieve your goals with challenges in every class you take, and weekly prizes for working out and achieving your goals!  Some of our giveaways include new Spring Toesox, Archer Pilates Tank Tops, Reformer Loops, Mats, even a Brita Water Filter!
To help you achieve your goals during our challenge, Archer Pilates is offering an AMAZING Promotion for 15 Classes, to be used within the 6 weeks for ONLY $245!
All Classes MUST be used within the 6 weeks, beginning April 23rd and ending June 7th, No Exceptions. Monthly Members can use these classes in addition to their current memberships, so you can fit every workout in you can to try and win the challenge!
Let Archer Pilates build your strongest self!  Check our ArcherPilates.com for our full schedule, we offer classes everyday, fit for anyone’s schedule!

Blueberry Almond Healthy Baked Oatmeal Cup

Happy Foodie Tuesday!!!
Here is a delicious easy breakfast or on the go snack. We all love muffins, but they aren’t always good for us. Unfortunately most of them are loaded with sugars. These thankfully are not and they still taste great! I usually make them at night and grab them as I head out the door in the morning. I hope you enjoy them!!
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Yield: 12
  • Category: Breakfast, Gluten Free, Vegan
INGREDIENTS
  • 4 cups old fashioned oats, gluten free certified if necessary
  • 1½ teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2⅓ cup unsweetened almond milk
  • ¼ cup coconut sugar or brown sugar
  • 2 teaspoons vanilla extract
  • ⅓ cup pure maple syrup
  • 1 cup blueberries, fresh or frozen
  • 1/2 cup sliced almonds

INSTRUCTIONS

  1. Pre-heat oven to 375 degrees F. Add all ingredients to a large bowl and mix well until everything is combined.
  2. Spray a muffin tin with cooking spray and scoop oatmeal mixture in using a large ice cream scoop or a 1/4 measuring cup. The mixture will be a little watery, so it’s important to mix well before each scoop to make sure you get an even combination of milk and oats.
  3. Bake oatmeal cups for 20 minutes, or until cooked through.

Roasted Chickpea Gyros for our Foodie Tuesday

This is a simple and delicious Mediterranean inspired vegetarian roasted chickpea wrap with refreshing tzatziki sauce. Who doesn’t like to take a quick break from meat every now and then? This is the perfect way to quench your appetite and still get delicious plant based protein. I hope you all enjoy it!!

Time 30 minutes or less
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people

Ingredients

  • 1 15 oz can chickpeas 425 g, 1 ½ cup soaked chickpeas if starting from dry, drained and rinsed
  • 1 Tbsp olive oil 15 mL
  • 1 Tbsp paprika* 7 g
  • 1 tsp ground black pepper 3 g
  • 1/2 tsp cayenne pepper 1.5 g
  • 1/4 tsp salt 1.5 g
  • 4 pita flatbreads
  • 1 cup tzatziki (click for recipe) 250 g, use ⅓ recipe if you’re just making it for these gyros
  • 1/4 red onion cut into strips
  • 2 lettuce leaves roughly chopped
  • 1 tomato sliced

Instructions

  Prep: Preheat oven to 400 degrees F (204 C). Pat dry chickpeas with paper towel, removing any skins that may come off. Gently toss chickpeas with oil, paprika, black pepper, cayenne pepper, and salt.
  1. Roast: Spread chickpeas onto a greased rimmed baking sheet and roast for about 20 minutes, until lightly browned but not hard.

  2. Assemble: Spread some tzatziki onto one side of the pita, then sprinkle in ¼ of the chickpeas and add veggies. Fold in half and enjoy!

Notes

  • *If you don’t like spicy foods, halve the amount paprika, black pepper, and cayenne pepper. Taste a chickpea before baking and adjust flavors as needed.
  • If your pita breads crack when you fold them, cover them with a moist paper towel and microwave for 20 to 30 seconds. Assemble your sandwich immediately after microwaving.

Happy Foodie Tuesday!!!

Fried tofu adds a delicious crunch to this cucumber and cashew-filled vegan quinoa bowl.

TOTAL TIME: 0:30
PREP: 0:05
LEVEL: Easy
YIELD: 4 servings

Ingredients

  • 14 oz. extra-firm tofu
  • 1/2 small red onion, very thinly sliced
  • 1/4 c. red wine vinegar
  • 1/4 c. Thai sweet chili sauce
  • 1 tbsp. olive oil
  • 1 seedless cucumber, chopped
  • 3 tbsp. cornstarch
  • 2 tbsp. vegetable oil
  • 1 c. quinoa, cooked
  • 2 tbsp. roasted cashew halves
  • Parsley leaves, for garnish

Directions

  1. Slice tofu 1/4 inch thick. Place on cutting board between paper towels; top with baking sheet. Top with large cans or other weight; let stand 10 minutes. Soak red onion in cold water.
  2. Whisk red wine vinegar and Thai sweet chili sauce, olive oil and 1/4 teaspoon salt. Pat onion dry; toss with half of vinaigrette and cucumber.
  3. Sprinkle tofu on both sides with cornstarch. In 12-inch skillet, heat vegetable oil on medium-high until hot. Carefully add tofu. Cook until deep golden brown, 2 to 3 minutes per side. Drain on paper towels.
  4. Divide quinoa among 4 bowls. Top each with salad, roasted cashew halves, parsley leaves and tofu.

Test Kitchen Tip: Love your tofu extra crispy? Let stand 30 minutes instead of 10.

Archer Pilates Academy Introduction to Pilates Workshop

Saturday April 14th  12:30pm – 4:30pm

This Workshop is recommended for anyone interested in learning more about the intricate details of Pilates and how to maintain correct form during your Pilates Workouts.  Get the most out of any and every Pilates class you take, by spending the day learning about the Fundamentals of the moves you’re doing, what parts of your body you’re working, and most importantly WHY you’re doing them!

If you are enrolling in the Teacher Training Program, this workshop is mandatory.  But whether you’re planning on becoming an instructor, or just love Pilates and want to learn more, this is the workshop for you!

The workshop includes an introduction to client assessment, cueing, alignment and basic anatomy and terminology.  We also cover principles and philosophies of Joseph Pilates.

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)