GLOW Body - "Gina's Lifestyle Of Wellness" Pilates Centre

02/14/2025

The Importance of Healthy Fats: Choosing the Right Fats for Optimal Health

Fats are essential for overall health, supporting brain function, hormone production, and energy levels. However, not all fats are created equal. Clean, high-quality fats promote wellness, while inflammatory seed oils can contribute to chronic health issues. Understanding the difference helps you make smarter dietary choices to fuel your body effectively.

Healthy fats play a crucial role in:

Cell function and repair – Every cell in your body relies on fats to function properly.

Brain health – The brain is nearly 60% fat and requires quality fats for cognitive function.

Hormone balance – Healthy fats support hormone production, including those vital for metabolism and muscle growth.

Satiety and blood sugar stability – Fats help keep you full longer and prevent energy crashes.

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Clean, Healthy Fats vs. Inflammatory Seed Oils

The quality of fat in your diet makes all the difference. Avoid inflammatory seed oils and opt for natural, minimally processed fats that nourish your body.

Best Healthy Fats:

👍 Extra Virgin Olive Oil – Rich in antioxidants and heart-healthy monounsaturated fats.

👍 Avocados & Avocado Oil – Loaded with potassium, fiber, and beneficial fats.

👍 Grass-Fed Butter & Ghee – High in vitamins A, D, and K2, and supports gut health.

👍 Coconut Oil – Contains medium-chain triglycerides (MCTs) for energy and brain function.

👍 Fatty Fish (Salmon, Sardines, Mackerel) – Packed with anti-inflammatory omega-3s.

👍 Egg Yolks – Nutrient-dense with choline and essential fats.

👍 Raw Nuts & Seeds (Almonds, Walnuts, Chia, Flax, Pumpkin Seeds) – Great sources of fiber, omega-3s, and protein.

👍 Dark Chocolate (85% or higher) – A powerful source of antioxidants and healthy fats.


Fats to Avoid (Inflammatory Seed Oils):

👎 Soybean Oil

👎 Corn Oil

👎 Canola Oil

👎 Cottonseed Oil

👎 Sunflower & Safflower Oils (Refined Versions)

👎 Grapeseed Oil

These oils are highly processed, prone to oxidation, and can lead to inflammation, negatively impacting metabolism, digestion, and overall well-being.


How to Incorporate Healthy Fats into Your Diet

💕 Use olive oil for salads and low-heat cooking.

💕Add avocado to meals for extra fiber and satiety.

💕 Cook with ghee, butter, or coconut oil instead of seed oils.

💕 Snack on raw nuts, seeds, or dark chocolate in moderation.

💕 Prioritize fatty fish at least twice a week for omega-3 benefits.

Hope this helps with any confusion regarding fat intake.

01/20/2025

Why Quick Fixes In Exercise Don’t Work

In a world that promotes fast results and instant gratification, it’s easy to be drawn into quick fixes for fitness and health. However, these short-term solutions rarely lead to lasting success. True transformation comes from consistency over time, not perfection or extreme measures.

The Problem with Quick Fixes
Many fitness and diet programs promise rapid results, but they often come with setbacks such as:

Unrealistic expectations – Dramatic changes in a short time are unsustainable.

Burnout and frustration – Extreme programs can be mentally and physically exhausting.

Lack of long-term strategy – Without sustainable habits, results are short-lived.

Negative impact on metabolism – Crash diets and overtraining can slow metabolic function and lead to muscle loss.

Why Consistency Wins Every Time
Rather than focusing on extreme measures, success comes from building a steady, repeatable routine that aligns with your lifestyle. Here’s why consistency is more effective:

Sustainable habits lead to lasting results – Small, regular actions compound over time.

The body adapts gradually – Progress happens through repetition and steady improvement.

Long-term commitment fosters confidence – Seeing small wins along the way keeps motivation high.

How to Stay Consistent Without Feeling Overwhelmed

Instead of aiming for perfection, create a flexible, realistic approach that allows for life’s ups and downs. Here’s how:

1. Focus on Progress, Not Perfection

A perfect routine isn’t necessary—showing up consistently is what matters. Aim for small, measurable improvements over time.

2. Prioritize Small, Sustainable Changes

Rather than overhauling everything at once, start with manageable habits like adding an extra workout per week or increasing protein intake gradually.

3. Make Fitness Fit Your Lifestyle

Choose a workout schedule and intensity level that works for you. Pilates, strength training, and mindful movement are all effective ways to stay active without overloading the body.

4. Stay Accountable and Engaged

Having a support system can keep motivation strong. At GLOW Body Pilates in Ridgewood, led by Gina Santangelo, clients receive structured guidance to build sustainable routines and achieve long-term results.

5. Celebrate Consistency Over Short-Term Outcomes

Instead of focusing on the scale or rapid progress, celebrate consistency itself. Sticking to a routine—even imperfectly—is the key to lifelong success.

Embracing the Long Game for Fitness and Health

Results don’t happen overnight, and that’s okay. The goal isn’t perfection but consistent effort that leads to sustainable well-being. By shifting the focus from short-term fixes to steady habits, fitness becomes an enjoyable and lasting part of life.

05/25/2024

During both aerobic and resistance training, your muscles contract and stimulate the uptake of glucose all on their own, without needing any help from insulin! 💪 This amazing process helps fuel your workout and keep your energy levels high.

Stay active and healthy, and have a wonderful Memorial Day weekend! 🇺🇸✨

04/26/2024

Food for thought. Contrary to common practices, eating six small meals a day may not be the best approach.

This constant eating keeps insulin levels high in an average body, preventing our bodies from resting and engaging in autophagy, the process of cellular repair.

Instead, consider specific eating windows (intermittent fasting) to promote better health and reduce insulin resistance… a precursor to diabetes.

If you're thinking, "if I fast I'll get hyperglycemic," it's important to clarify that hyperglycemia refers to elevated levels of glucose (sugar) in the blood. A good fasting coach (like myself 😘) would know ways to keep you balanced during your transition to the lifestyle.

Please remember, I am always here to help you with questions and concerns.

Have a healthy and beautiful weekend.

❤️

01/09/2024

Such a wonderful shout out 🩷🩷🩷 from Callanetics Exercise corporate.

👯👯‍♀️👯‍♂️ Immense credit goes to Callanetics exercise for its role in maintaining and enhancing my posture and alignment. Not only did it preserve my figure from my early twenties, but it also sculpted it into a leaner and more elongated form.

The most remarkable transformation was evident after I had twins at 45. My body bounced back to its pre-pregnancy state in just a few months, a feat I attribute to the groundwork laid by my prior Callanetics routine. The beauty of Callanetics lies in its emphasis on proper alignment, which allows the body to naturally do the necessary work, reducing the need for intense exercise.

For those who have experienced Callanetics with me, the profound impact of these movements is clear. Its absence is not just felt by the client, but their body noticeably yearns for it too. And if you’ve never tried Callanetics, you’re in for a treat. Feel free to reach out, and I can slip you onto my waitlist for either private lessons in person or via Zoom.

In my practice and teaching, I blend Pilates with Callanetics. This unique combination in my clients' private lessons catalyzes a transformative experience, benefiting both my clients and myself.

This synergy is undoubtedly the cornerstone of our success

03/27/2022

It’s for everyone!

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Come join me. Pass on to a friend for a 30-minute complimentary demo in person or virtual.

https://www.wellandgood.com/pilates-on-a-reformer/?utm_source=facebook.com&utm_medium=social&utm_campaign=wgfb&fbclid=IwAR3LAqDH_qj1YizT1yNn6rxBE5Ttbuem3HauyFJm3Htv74Ftls6c4xBq7XY

Here's why the 94-year-old workout is more popular than ever.

12/10/2020

Clean. Safe. Results.

09/29/2020

Q: I recently had a baby and am four weeks postpartum. I think I have diastasis recti (separation between the abdominus recti muscles). Do you have any advice on how to work with and rehabilitate this condition?

A: Diastasis recti is a common occurrence in pre- and post-natal women. If you experience diastasis recti during pregnancy, the effects may still be felt for up to two years after giving birth. During pregnancy, there isn’t much that can be done about diastasis recti rather than focus on neutral. Postnatal, there is more that can be done.

Try this test to see if it you have diastasis recti:

💫 Lie supine (on your back) on a flat surface, knees bent.

💫 Place three fingers 2 inches above the belly button in a horizontal position.

💫 Keep the fingers in place, nod the chin towards the chest and lift the head off the mat.

💫 Gently push the fingers down and feel for a space between the two re**us abdomini muscles (a space of two fingers or greater is considered diastasis recti).

If you have diastasis recti, there are several contraindications to be aware of, including flexion, extension and rotation. Knowing this, you will need to work with a skilled instructor to help bring the muscles back properly and not strengthen them in their current state. In terms of programming, I start working in neutral first, and focus on transverse abdominus engagement. Working too much in flexion can make the condition worse. Once the space has started to decrease, we can start adding in small amounts of flexion.

Reach out if you would like to work postpartum or if you would like to begin a program to address a weak core due to childbirth. We can begin either in person at GLOW Body Ridgewood, NJ r we meet virtually via Zoom. The work will entail strengthening the pelvic floor and start to rectify (pun intended) the separation between the abdominal recti muscles. Email me at: [email protected] for a 30-minute complimentary consultation or pm me.

Please share with whomever you think will benefit from this post! Sharing is caring. 🙂

Be love,

Gina Santangelo

Reference: Ask the expert, Stott Pilates

09/03/2020

🙌🙌 Exciting announcement: Gina Santangelo and GLOW Body Pilates Centre has moved to 17 Chestnut Street, 2nd floor, Ridgewood ~ NJ inside of Heart in Motion Studio. ~ Appointments will begin Tuesday, September 15, 2020.

Book your complimentary demo by emailing Gina at [email protected].

Join the GLOW Body Method. Results are around the corner waiting for you!

100% social distancing. Clean, spacious, and welcoming.

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PRIVATE 1:1 & DUET FITNESS:
~ PILATES MAT & EQUIPMENT

~ YAMUNA BODY ROLLING & YAMUNA FOOT FOCUS

~ BALLET BARRE WORKOUTS; CALLANETICS & XTEND BARRE

- BACK CARE & SPECIAL POPULATIONS

OTHER OFFERINGS::
~ NUTRITION, REGENERATIVE DETOX PROGRAMS

~ IRIDOLOGY, MEDITATION, ENERGY CLEARING & REIKI