Stay activated!’

Posted in Blog by bporte
12 Aug 2014

Don’t Just Sit On That Bench!

by Energetics trainer Candice Pell


“My favorite bench tip is ‘Stay activated!

Don’t just slump or recline. Stay upright.!

Get down to the bench, and do a few fakeout squats:

Start to sit down

Once you feel the bench on your bottom, stand

right back up.

Lastly, when you really think you have been sitting for a while: stand! There is no rule that you have to sit the entire time.


*If your children or grandchildren are with you, play outside with them.
Don’t just watch; pick up the hula-hoop or throw a ball with them.
It’s your fun time too!

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Mango Flaxseed Super Smoothie By Brown & Medina Nutrition

Posted in Blog by bporte
7 Aug 2014

There’s nothing quite as refreshing as a cold smoothie on a hot summer day.  While smoothies can be a nutritious choice, buying one from your local health food store could be adding a meal’s worth of calories to your day.  Some smoothie shops add ingredients that are unnecessary (such as added sugar and juice) or they add ingredients in excessive amounts.  For example, some fruit smoothies can contain three, four, five, or more servings of fruit in just one drink!  In that case, you’d feel much more satisfied if you had eaten that amount of servings of fruit throughout the day rather than drinking them all down in one sitting.  Using juice as your smoothie base adds even more servings of fruit, and that can cause the sugar content of your drink to exceed that of soda.

By making your own smoothies, you can choose how much of each ingredient to add.  It is always a good idea to add some protein and/or fat to your smoothie.  This will decrease your spike in blood sugar, so you are less likely to feel hungry after you’ve had your smoothie.  Some great choices for fat and protein additions include Greek yogurt, milk, protein powder, faxseeds, chia seeds, nuts, nut butter, and avocados.  It’s nearly impossible to mess up a smoothie, so get creative and see what combinations you can come up with!  Here’s a great recipe to try.


Mango Flaxseed Smoothie

3/4 cup frozen mango chunks

2 tablespoon flaxseeds

½ cup plain greek yogurt

½ cup unsweetened vanilla almond milk

Optional Add-Ins:


Handful of spinach (nutrition bonus!)

Unsweetened coconut flakes

Vanilla extract

Squeeze of lime

Dash of cinnamon

Fun Tip: Although you don’t need to add ice when you use frozen fruit in your smoothie, you can try adding your favorite milk to ice cube trays and freezing them for extra thick smoothies!



For more great nutrition tips by Brown & Medina Nutrition contact them at, or call 212-759-699 ext. 100.  Additionally, check out their website.


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“You don’t need music to dance”

Posted in Blog, Uncategorized by bporte
29 Jul 2014

This morning towards the end of my hot, sweaty morning walk in Central Park I came upon a nanny and her two, twin charges.  The twins, both girls, looked about 3 years old.  The nanny and one of the girls were dancing while the second girl watched.  The nanny, beautiful and smiling from the inside out, addressed the watcher, asking her to join in, but this girl requested music to dance to.  The nanny’s response, “you don’t need music to dance”.

I guess I had already emerged from my walking meditation, because this statement penetrated me.  I was struck by the message and intrinsic idea– You don’t need an external beat, music, motivation to express oneself, but instead this can come from within.  We have within us the “music” to move to.  What a beautiful message!

I thought about this, our motivation coming from within and how it relates to health.  Simply put, we don’t need a diet to be healthy or as an external source of motivation, especially if we want to sustain a healthy lifestyle. Instead, the idea of eating healthfully and taking care of oneself is done because that is what feels good.  That is our motivation, where we get our “beat”.  We feel good when we take care of ourselves and taking care of ourselves feels good.  It is this feeling that guides us and that we must trust and then we can feel “music” from within. This is where lasting health comes from.

By  Andrea Robbins M.S., HHC

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