Week of 1/23 Menu

1-WILD BAKED SALMON WITH MANGO SALSA AND ASPARAGUS $15

Wild salmon baked and served with mango salsa, asparagus and brown rice. Cals.: 452, Fat: 21.8g, Carbs.: 24.6g, Protein: 40.8g 

2-ORGANIC CHICKEN MARSALA WITH MIXED MUSHROOMS $14

Breast of chicken sauteed with mixed mushrooms in a marsala sauce and served over linguine. Cals.: 567, Fat: 10.6g, Carbs.: 46g, Protein: 61.5g

3-ORGANIC MARINATED CHICKEN KABABS $ 14

 Organic Chicken breast marinated with middle eastern spices,and grilled, served with couscous, ratatouille. Cals; 512, Fat;12g, Carbs;28g, Protein;41g

4-ORGANIC ROASTED WHOLE TURKEY WITH HARICOT VERTS $14

Whole turkey marinated with lemon and sage and roasted served with sweet yams, haricot verts and lemon gravy. Cals: 456, Fat: 11.3g, Carbs:48g, Protein;36g.

5-GRASS-FED BRAISED SHORT RIBS OVER POLENTA 15

Grass-fed Beef Short Ribs Braised with Cabernet Wine, carrot, onion, celery, fresh herbs, served with Polenta and broccoli. Cals.: 485, Fat: 11g, Carbs.: 28g, Protein: 34g.

6- GRASS-FED GRILLED NEW YORK STEAK WITH SPINACH $15

Texas seasoning rubbed New York steak grilled and served over fingerling potato and spinach. Cals.: 477, Fat: 25g, Carbs.: 32g, Protein: 31g

7-ORGANIC TURKEY CLUB WRAP $ 8

Turkey with avocado roasted peppers, romaine lettuce, Swiss cheese,in a tortilla. Cals.: 662, Fat:39.6g, Carbs.:51.9g, Protein; 35.8g

8-ORGANIC BUFFALO CHICKEN WRAP  $ 8

Buffalo Spiced Marinaded organic Chicken, with Cabbage, Carrot, Celery, Cucumber, Light Blue Cheese, with Side Coleslaw, in a Tortilla. Cals.: 494, Fat: 16g, Carbs.: 58g, Protein; 29g

9-ORGANIC SONOMA CHICKEN SALAD $ 6

Organic Chicken Breast Salad with Grapes, Pecans, Apples, Red Onions, Celery, Light Mayo. Cals.: 380, Fat: 24g, Carbs.: 18g, Protein: 26g

10-ORGANIC THAI CHICKEN SIDE SALAD$6

Shredded thai chicken salad with carrot, red and white cabbage, tamarind, ginger, sesame seed, sesame oil,and cilantro. Cals.: 380, Fat: 24g, Carbs.: 18g, Protein: 26g.

11-WILD SALMON AND SPINACH SALAD $ 15

Balsamic, marinated, fire-grilled wild Salmon with baby spinach, red onions, cherry tomatoes, grilled corn, bacon bits, hard boiled free-ranch eggs, and balsamic vinaigrette. Cals.: 395, Fat: 26g, Carbs.: 25g, Protein: 36g.

12-ORGANIC  LEMON CHICKEN WITH ROMAINE LETTUCE SALAD $ 13

Zesty Free- Range Chicken Breast with Mushrooms, Bell Peppers,Tomato,Pomegranate, Onions, Red Vine Vinaigrette, Cals: 365, Fat: 32g, Carbs.: 32g, Protein: 25g.

Chef Prepared Meals

Week of 1/9/17

1- ALMOND AND MUSTARD CRUSTED WILD SALMON $15

Fillet of wild salmon crusted with almond dijon mustard dates and served over brown rice, brussel sprouts and red cabbage. Cals.: 470, Fat: 23g, Carbs.: 49g, Protein; 42g

2- ORGANIC CHICKEN PARMIGIANA $14

Organic Chicken breast breaded with panco and parmigiana and topped with part skim mozzarella,served with linguine and tomato basil sauce. Cals: 676, Fat: 27.5g, Carbs:81g, Protein;50.6g.

3-ORGANIC GRILLED CHICKEN WITH BABY KALE AND QUINOA $14

Organic Chicken marinated with garlic and fresh  herbs and grilled, served over baby kale, quinoa. Cals.: 380, Fat:16 g, Carbs.:19g, Protein; 52g

4-ORGANIC  ROASTED WHOLE TURKEY WITH HARI COVERT $14

Whole organic turkey marinated with lemon and sage and roasted served with sweet yams, hari covert and lemon gravy. Cals: 456, Fat: 11.3g, Carbs:48g, Protein;36g.

5-ORGANIC HERB SEASONED GRILLED TRI TIP WITH ROASTED VEGETABLES $15

Herb seasoned organic tri tip grilled and served with fingerling potato, broccoli, brussel sprouts, tomato and cauliflower. Cals.: 420, Fat: 29.9g, Carbs.:30.0g, Protein;37.3

6-ORGANIC  BEEF STEW WITH YAMS $ 14                                              

Organic Beef stew with root vegetables, fresh herbs, and served with mushed sweet potato. Cals.: 505, Fat: 17.5g, Carbs.: 32g, Protein: 42g.

7-ORGANIC  MANGO CHUTNEY CURRY CHICKEN SALAD $6

Organic Breast of Chicken Salad with Mango Chutney, Curry, Broccoli, Red Bell Peppers. Cals.: 390, Fat: 17g, Carbs.: 12g, Protein: 46g.

8-ORGANIC THAI CHICKEN SIDE SALAD $6

Shredded Thai chicken salad with carrot, red and white cabbage, tamarind, ginger, sesame seed, sesame oil,and cilantro. Cals.: 380, Fat: 24g, Carbs.: 18g, Protein: 26g.

9-ORGANIC SLOW BRAISED HOISIN AND GINGER PORK WRAP WITH PEANUT SLAW $8

Pork shoulder braised with hoisin sauce and pulled, served with peanut slaw. Cals.: 445, Fat: 24g, Carbs.:18g, Protein: 38g

10- ORGANIC ROASTED TURKEY GREEK WRAP $8

Greek style roasted turkey wrap with hummus, romaine, Peppers, blue cheese and fresh herbs. Cals;502,  Fat;16g,  Carbs;58g,  Protein; 31g

11-GRILLED WILD SALMON AND ARUGULA SALAD $ 15

Wild Salmon grilled and served with wild baby arugula,bell pepper,corn,tomato,boiled egg,green onion,carrot,radish and balsamic vinaigrette. Cals;405,  Fat;16g,  Carbs;34g,  Protein; 30g

12-ORGANIC  LEMON CHICKEN WITH ROMAINE LETTUCE SALAD $ 13

Zesty Free- Range Chicken Breast with Mushrooms, Bell Peppers,Tomato, Grapes, Onions, light raspberry Vinaigrette. Cals: 365, Fat: 32g, Carbs.: 32g, Protein: 25g.

 

Meet Katy

Katy was born and raised in Boston, where she was a three-sport college athlete. Fitness is a huge part of her life, and for the past five years she has focused heavily on Pilates. Her style is more of an athletic, power Pilates, but she also works one-on- one with private clients and can customize workouts to be gentler or more intense.

She instructs a high-paced class, getting your heart pumping and your muscles working, yet the classes are open to all levels. Katy is also a certified Health Coach, helping clients achieve their ideal weight in a healthy, sustainable way.

Breathing Exercises for Relaxation

Breathing Exercises for Relaxation

 

Taking deep, controlled breaths throughout the day centers us. We are able to quiet our mind and stay focused. Our mind has less room to focus on its fears or frustrations since it feels calmer and more in control. When we are in a positive state of mind, we feel less stressed and have less negative mood shifts.  

 

When we have a tendency to take shallower breaths and be less present, our body quickly creates negative physical symptoms. For instance, our upper, mid, and/or lower back feel tight when our breath is chronically shallow. The back muscle tightness leads to negative shifts in our posture which then cause decreased range of motion in our shoulders and hips, and increased repetitive stress in the joints of our arms and legs. We unfortunately do not take notice of how our chronically imbalanced posture irritates our joints. Until our joints scream out in pain, we let the problem continue. Once the joint pain gets out of hand, we tend to only address the problem at the site of the joint instead of looking at the root cause. By correcting our posture, taking deep, controlled breaths, and becoming more present, we can more effectively resolve the joint pains and other health problems that are brewing.

 

Practicing deep breathing exercises throughout each day will create dramatic differences quickly. The mind will become quiet and feel less stressed. The pain will decrease, and our coping skills will increase. Do these exercises upon awakening and before going to bed for 15 minutes. Repeat the exercises for one minute each hour. You will feel better immediately!

 

Abdominal Breathing Technique

 

There are many different breathing techniques you can follow. Mastering abdominal breathing is critical since it is the most important. The more you practice deep breathing, the more natural it will become. Over time, you will find a balanced rhythm in your body and mind.

 

  1. The first step is placing one hand on the abdomen and one hand on the chest.

  2. The second step is taking a slow deep breath in through your nose. Focus on the air entering in through your lungs and dissipating to every cell in the body. Inhale for at least four seconds feeling the hand on your abdomen rising higher than the hand on your chest.

  3. The third step is exhaling slowly and completely through your mouth over six to eight seconds. Try to gently contract your abdominal muscles pushing the remaining dead air out of the lungs.

  4. Repeat the cycle for a total of twenty slow, deep breaths.

 

Breathing Tips

 

Here are a few tips to make your breathing exercises more intense and effective:

 

  • You should exhale for twice as long as when you inhale.

  • One full breath – both inhalation and exhalation – should be completed in ten seconds, thus six breaths per minute. Studies have found this to be the most effective way to normalize blood pressure and stabilize the nervous system.

  • Incorporate saying positive words that can make the experience more powerful. Say “relax, peace, love” when you inhale to bring these positive emotions into your life. While you exhale say negative words such as “stress, anger” to release these negative emotions out of your body.

 

Learn More about Breathing Exercises

 

If you want to learn more about how to optimize your breathing to work for your mind and body, visit an integrative wellness practitioner to guide you. You can also enroll in yoga or Pilates classes at your local fitness centre. These instructors can educate you about various breathing techniques and help you perfect your breathing.

 

About the Author

Payal Bhandari M.D. is a holistic family physician at her practice, Advanced Health. She provides personalized, comprehensive primary care to families and individuals of all ages in San Francisco since 2005. Her integrative style blends the best in western and eastern medicine to effectively transform health.

 

Photo credit text: {Photo credit: Flickr/Mae Chevrette}               

 

Meet Our New Trainers

New Classes

Meet Jonas - Our Newest Trainer

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Personal fitness has been a lifelong pursuit for Jonas, and working
clients to achieve their fitness goals gives him great satisfaction. A
nationally certified personal trainer, he completed his 300-hour training at Focus Personal Training Institute in New York City. Jonas specializes in
HIIT and functional training, and is a big believer in breaking a sweat every
day to promote a healthy body, mind, and attitude.

The Best Personal Trainers of 2015

The best body gurus to get you into any kind of shape

Best for Legs: Justin la Plante BODYFI.COM You don’t need to climb Mount Everest to get killer quads. But according to bodybuilder Justin La Plante, you do need to perfect the unmerciful squat. The beauty is that it’s “challenging but straightforward—you do not need to stray far from the basic movements to achieve awesome results,” he says. Which is why he developed a combination of squat moves to whip legs into stellar shape.


NEW CLASSES

CHECK OUT OUR SUMMER EXPLOSION OF NEW CLASSES

 

SUMMER IS HERE: TEMPERATURES ARE RISING & SO ARE THE NUMBER OF CLASSES!

Check out our amazing new lineup.  Get fit fast with bodyFi.

MISSION STUDIO


FINANCIAL DISTRICT STUDIO

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Fabulous Pilates 10-Minute Workout with Susan

When not teaching classes at bodyFi, Susan Tobiason lives a life full dance and Pilates.  Check out her amazing 10-minute workout features on Inskin Magazine.

Photos courtesy of Amanda Kershaw Photography.

Photos courtesy of Amanda Kershaw Photography.

Best results are seen when practiced 2-3x per week, combining all 4 parts to this series:

1. Standing Barre (described here)
2. Core Series (plank)
3. Pilates Floor Barre Series
4. Standing Leg Series

We all have 10 minutes, 2-3x a week, don’t we? Put on your favorite new music, grab a chair, and get to it!

Everything You Need to Know About bodyFi

Between their Financial District and Mission studios, bodyFi offers over 100 classes a week. I decided to take on their 30-minute "Studio" class, which uses TRX suspension, followed by a 45-minute Pilates class. I survived. So can you. READ ON

Protein Deciphered

Take a Peek Inside Our Biggest Winner Program

  • Make sure you are getting enough protein by tracking it with MyFitnessPal


 

New Pilates Classes

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FiDi Studio
Tue 5:30pm Athletic Pilates w/ Susan
Wed 4:15pm Pilates Mixed Level w/ April
Thursday 4:30pm Pilates Mixed Level, starting 5/14 w/ April

Mission Studio
Tue 5:45pm Pilates Circuit w/ Michael
Tue 6:30pm Pilates Circuit w/ Michael
Wed 12pm PILATES: CIRCUIT w/ Michael
Wed 6:30pm Athletic Pilates w/ Susan
Fri 12pm PILATES: CIRCUIT PXT w/ Michael
Fri 5pm PILATES: CIRCUIT PXT w/ Michael
Sat 10am PILATES: CICUIT PXT w/ Michael
Saturday 10am PILATES: REFORMER Intermediate/Advanced susan
Saturday 10:50am Pilates: REFORMER w/ Susan
Sat 10:50am STUDIOPILATES | SPRING10 w/ Michael

 

Two Ways to Build Strength and Muscle

2 for 1 Personal Training

Personal Training benefits:

  • Set goals with your trainer, healthy and effective meal & fitness program planning, and before/after body measurement.

  • Train with great tools like BOSU, TRX, Rip Trainer, Kettlebells and more
  • Certified Personal Trainers

6-PACK Personal Training

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Drop in for a GROUP PT session | 45 Minutes 6-PACK PERSONAL TRAINING

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This unique program allows you to work one-on-one with a personal trainer for an intense training session in a group limited to 6 people. This is a total body workout that helps you get more out of your time spent working out. You'll use equipment that will help you build strength and enhance your fitness program.

Each workout has 3 key components:

AGILITY-STRENGTH-CORE

You will use free-weights, ViPR, TRX, and MORE! 

 

  • Strength: Upper Body, Lower Body
  • Athletic Performance
  • Core