5 Ways to Make a Healthy Lifestyle YOUR Lifestyle

Sometimes the idea of truly living a healthy lifestyle can seem a bit overwhelming. It can be hard to break old habits and old excuses and most people just don’t know where to start. Lucky for you, we can confidently say, “stop sweating it,” save THAT for our killer Pilates classes. We have broken down 5 easy steps that will help you live a healthier lifestyle.

1.      Create a routine

It takes 21 days to create a habit, after that it’s smooth sailing. Make a habit of waking up early, eating better, and working out. Commit yourself to 21 days, without ceasing; more importantly, make it something you look forward to. Of course we recommend taking a Pilates class, but any class offering structure and community are helpful to sustaining great habits. Whatever your workout, do it for 21 days. After that, your body will start to crave that structure.

 

2.    Work out with a buddy

Working out can seem like a daunting task when you’re by yourself. Sometimes we need that extra shoulder to lean on, and that’s what friends are for (and not for talking you out of said workout.) Get a workout partner that you can depend on, someone to tell you to put the donut down and pick up the gym bag. The more people involved, the more people you have to cheer you on through the journey. So grab an encouraging friend, or two, and make that healthy change together.

 

3.    Meal Prep

When life gets hectic, your diet is usually the first thing to go. The truth is, junk food is way more accessible than healthy options. So you have to stay prepared. The best way to do this is to meal prep. Meal prepping isn't just coming home each day and packing yourself lunch for tomorrow. It's making sure your fridge is full of healthy meals, so when you get the urge, driving thru McDonalds on the way home is no longer a justifiable excuse.  An investment of time and money into preparing healthy options for the week will not only help pave the path to looking better, it’ll help you feel better each day.

 

4.    Get plenty of sleep

Getting your full 8 hours of sleep is imperative. Studies show that a lack of sleep increases your risk diabetes, obesity and heart disease. Additionally, when you DO get a sufficient amount of sleep, your mind will be clearer and your energy will increase. Giving you the boost you need to prepare a healthy meal or do a late night workout. Skip the Netflix and chill, and instead just chill with a full eight hours under your belt.

 

5.    Set goals

Setting goals allows you to measure your success. It gives you long-term vision and short-term motivation while also helping you organize your time and resources. The best way to set your goals is by writing it down and making a plan. Once you start seeing results and checking off your accomplishments, you won’t want to look back. Whether you want to lose 5 pounds or 20! Write the goal down, make a plan, take action and make it happen.

We believe that you can live that healthy life you’ve always wanted. It’s important to us that you have a place to call home as you achieve your goals. We'd love to offer you an opportunity to join our Citizen family. Book your first Pilates class at Citizen Pilates for only $10, and start your journey to a better you.

Top 5 Reformer Pilates Moves

The year is coming to an end. That means it’s time to reflect and create goals to better your future. If you’re like most of us, it seems like 2016 came and went with a blink of an eye and some resolutions just didn’t get accomplished. It’s OK! This year we are helping you get prepared to accomplish one very important goal, staying active. Reformer Pilates is great for overall strength, flexibility and coordination. Plus, it’s just ridiculously fun! So look no further, we’ve got you covered. Unless of course, you’re taking a peek at our awesome form and cute leggings.

Here are our top 5 Reformer Pilates moves to keep it tight all through 2017.

1. Front Lunge Slides

Who doesn’t want legs for days? This Front Lunge Slides targets your hamstrings for some seriously strong legs.

2. Leg Lifts

Perfect legs lead to a perfect bum. The balance & strength required of these Leg Lifts are no joke, but totally worth it for a JLo booty.

3. Cross Body Lat Fly

Make tank top season year round. This Cross Body Lat Fly does some serious work on your shoulders and biceps.

4. Supine Arm Circles

Girl, you’re bringing sexy back! These Supine Arm Circles target your arms and back, with a subtle ab workout too.

5. ELEVATED Wheelbarrows

Planking just got harder with these Elevated Wheelbarrows. This move literally targets every muscle in your body. Trust us, you’ll feel it.

Okay, so we know you are dying to jump into your next Reformer Pilates class. If you live in Houston or are simply visiting the Houston area, you’re in luck. Everyone's first class at Citizen Pilates is only $10. We have two locations in the Houston, Heights. Let’s start off this year the right way, together.

5 Minute Plank Challenge

Our goal this November is to build our core strength towards a FIVE MINUTE PLANK! Those Citizens who take the challenge each day in November AND share their progress will be entered to win a one month complimentary membership. We'll be giving away FIVE FREE MEMBERSHIPS* valid at both locations. 

Plank in the studio, from home or on the road but give us all you've got every day.

Please register below and let us know you're taking the challenge with us!  We'll be with you every plank of the way.

Name *
Name
There are 100 social sites, we know. Here's what we're tracking for the challenge!
http://
#CITIZENPLANKCHALLENGE

*Promotional monthly memberships will be subject to current membership contract terms in effect as of December 1, 2016. Promotional memberships will begin upon winner's activation and will expire 30 days from activation. Promotional memberships must be activated within 3 months of notification of winning and may not be gifted, paused or used towards any other services or products.  

What’s Going on at Citizen Pilates?

Wow! Time sure does go by fast when you’re planking. Just last year we opened up the first Citizen Pilates, a reformers Pilates studio right in the Houston Heights area. And now, we’re opening up our second Citizen Pilates location in December. Why? Our sole complaint is “we can never get into a class,” because classes are always booked.  BUT, we’ll just have to blame that on our awesome instructors and that inclusive #CitizenExperience.

Either way it goes. We are super excited to expand. And the good news is that we will still be in the Houston Heights area, only 2 miles west of Houston Ave. The proximity of the two locations will effectively double our capacity while still maintaining the intimacy of the close community that we’ve created.

And that’s just it. This community of Pilates lovers is the sole reason why Citizen Pilates has expanded. When teaming up with NextSeed, we received an overwhelming amount of support, raising our goal of $100,000 in just 5 days! It’s amazing to know that the community believes in Citizen Pilates as much as we do.

The new Citizen Pilates studio is 1,500 square feet of space located at 940 Heights Blvd. And with the money raised through NextSeed we were able to fund the purchase of new Pilates equipment and the interior build out. Two words. Pilates heaven.

Can’t wait to open the doors to all of you on December 5, 2016! Our schedule is LIVE for both locations so get your reservations in early before you get caught on the wait list!

CITIZEN PILATES RAISES $100,000 IN RECORD TIME

Success for the Reformer Pilates studio’s investment campaign helps Citizen Pilates with its second location opening in the Heights

HOUSTON, TX – Jessica Hughes opened the doors to Citizen Pilates, a boutique Reformer Pilates studio in the Heights, in 2015. The team cultivated a true community experience within the space, and demand quickly overwhelmed the schedule’s capacity. The studio soon began building its second location. As part of its financing solution, the studio launched a NextSeed campaign, and in less than 6 days, the team had raised $100,000 and met its maximum goal.

The funds were not simply a significant boost towards opening the new space. Citizen was able to leverage NextSeed’s investment platform to open up the opportunity for everyone in the community. When Jessica first opened Citizen’s doors, she aimed to create a Pilates studio that emphasized fun and challenging exercise routines that were complemented by a culture of inclusion.

The NextSeed campaign served as an extension of that focus by allowing Citizen’s loyal current clients and potential new clients to participate in the studio’s growth.

Citizen Pilates launched its investment offering on NextSeed on September 22nd. The team initially planned for a 6-week campaign period to provide ample time for reaching its targeted $65,000 minimum and $100,000 maximum goal. However, investor response was immediate. Seventy-five investors jumped on board quickly, and Citizen reached its maximum target in less than on week – a record time on the platform.

Over the past year, Citizen Pilates had created a surplus of demand for classes at the studio. Even with upwards of 60 classes each week, the current space has not been able to accommodate the demands of the community. Classes are regularly wait-listed and reserved over a week in advance.  The studio’s second location is already under construction, located in close proximity to the first studio in the Heights. The team is currently on track to open its doors in December.

Media Contacts:

Jessica Hughes, Owner

Citizen Pilates

jess@citizenpilates.com

713.815.8357

Abe Chu, Co-founder

NextSeed

abe@nextseed.co

832.583.6299

ABOUT THE MODEL CITIZEN

Jessica Hughes, Owner of Citizen Pilates

Jessica Hughes is a native Houstonian and the owner and founder of Citizen Pilates. Her career as an analyst for two Houston-based oil companies helped shaped her keen sense of detail to economic sensitivities, project management and executive administration.

Despite her admiration for corporate culture, Jessica is a successful entrepreneur with recognized strengths in small business start-ups and proactive marketing initiatives. In 2010, she co-founded an independent bicycle fitting studio – a model never successfully proven by predecessors within Texas’ cycling industry. Today Tad Hughes Custom Fit Studio remains Texas’ only independent, service-based bicycle diagnostic center. Its brick and mortar location in the Heights services cyclists, runners and triathletes throughout the southern United States.

Jessica has also served on the boards of Northwest Cycling Club, where she is a lifetime member, and the Texas Bicycle Racing Association.

ABOUT NEXTSEED

NextSeed US LLC (“NextSeed”) is a SEC-registered Funding Portal and FINRA member. Headquartered in Houston, TX, NextSeed is an online debt crowdfunding platform that helps U.S. small businesses raise capital from any investors while showcasing their business. For more information, please visit www.nextseed.co. 

 

Pay it Forward, Be a Mentor

This new venue has established a healthy culture of community based fitness in a relatively short amount of time. The promotion of strength in numbers is evident in an energetic yet soothing setting. The compulsive need to test physical limits blends surprisingly well with an atmosphere of serenity. Familiarity and intimacy result in a collective of enthusiastic residents in pursuit of a healthy lifestyle at Citizen Pilates.

When Sam Stephens first reached out to me with a feature request, I did not give it much attention.  I could not differentiate his value proposition from fitness bloggers before him nor did I understand his purpose.  Although he never asked for more than an opportunity to photograph the studio while understanding the benefits of Pilates reformer, I was compelled to challenge this budding entrepreneur's intended direction.  It is those tough questions we rarely ask ourselves that set the standard for all our business is to become.

Sam brings an unbiased view of local businesses through vivid passages and historical references void of biased opinions. His professional photographs complement his positive attitude towards his features, leaving readers a sense of pride in the establishments they frequent.  I am honored to share our Flex in Texas Feature with you and although Sam Stephens is paving the way for Texas businesses to flex a little muscle of their own... Pilates leaves us the most flexible of all! 

Get With the Program: Avoid Undermining Your Fitness Efforts, With These 3 Essential Tips

As amateur athletes and weekend warriors in pursuit of our wedding-fitness perfection, many of us struggle to find that balance between training and diet, as life, leisure and celebratory happy hours vow to sabotage our efforts. We spend hundreds, if not thousands of dollars on gym memberships, personal trainers and boutique classes over the course of a year striving to fit into that figure-hugging wedding gown, or look toned and tight in that designer tux. But these significant mental, physical and financial investments risk turning belly up when we ignore these 3 important factors: 

1. Good Sleep is Essential.

Any health or fitness professional will attest that quality sleep is key - but what exactly is “good sleep,” and how does your sleeping position affect getting it? After a long day at the office and a tough workout at the gym, you slip into bed and most likely, retreat into a popular position: on your side or on your stomach with one leg bent at a 90-degree angle, often referred to as a modified free fall. These unsupported skeletal positions lead to muscular imbalances and can trigger hip, knee and lower back pain and delay or prevent your recovery from work and workout.  Make the most of your time between the sheets and snuggle up to a king… sized pillow between your knees (side sleeper) or under the elevated leg (stomach sleeper).  The goal is to keep spinal alignment with the pelvis and to rest your muscles evenly. You’ll wake up ready for that next day’s physical and mental challenges.  

2. Alcohol Equals Sugar... Equals Calories. 

In the months leading up to your wedding, celebrations large and small are par for the course. Which means that your intake of alcohol is likely to skyrocket. When surrounded by coworkers, friends and family, we tend to ignore our caloric intake, and indulge in drinking to pacify a barrage of feelings - and then end up hating ourselves the following morning. It's just not worth it. You work too hard to never see a change in the mental and physical composition you are working so hard to maintain in advance of your big day. Rather than sabotage your fitness efforts at the bar in a single night, take control of your tab and be honest with yourself.  Start small.  Give those high-structure mixers a rest and enjoy your spirits solo, or with ice or water. If undoctored spirits just aren't your cup of... Tito's, then club soda is the answer you've been looking for.   It provides the perfect trifecta: no calories, no sugar, and full-on hydration. 

3. Water is Everything

Many Hollywood stars are making headlines these days with their secrets to eternal youth.  What's at the top of their lists? Water, and lots of it.  You can't live without it, and chances are you're not drinking as much as you could, or should. Very few natural resources boast benefits including clear skin and energized muscles.  And with corporate wellness programs on the rise, you probably have unlimited access to this game-changing beverage at the office, so take advantage, and fill that glass again and again.  Making simple changes outside the office is easy too. Drink that glass of water your server brought to the table, before you order your first round of drinks.  Fill your reusable bottle at your favorite studio before your workout begins and top it off before you leave. Be good to yourself. You deserve it.  And your wedding-day bod will thank you. 

 

Jessica Hughes: Becoming a Good Citizen Pilates Studio

Did you know that over 11 million people practice Pilates as a form of exercise? If you haven’t tried Pilates, it is all about slow controlled movements that make your muscles toned, long and lean and it is a tough workout that will leave you feeling energized and sore and get you looking great all at the same time. Pilates can also be intimidating if you haven’t tried it. The trend is group classes and walking into any group class as a beginner is always intimidating, but when you are talking about a Reformer Pilates class, where you will be balancing and doing exercises on machines with pulleys, well, you might walk into a studio and turn around and walk right back out. That is why Jessica Hughes, owner of Citizen Pilates, decided to make her Pilates Studio a place that welcomes everyone, no matter what your athletic ability is, how your look, your age or what you wear. Citizen Pilates is for everyone, and this is why Jess’s success is allowing her to open a second location in January, after launching her first studio in July 2015.

Jessica Hughes – The Citizen

Jessica Hughes moved to Houston when she was two years old, and she attended Lamar High School and the University of Texas. What we like so much about Jess, other than the fact that she is just plain awesome, is that she doesn’t apologize for being her and follows her own path. When her mother was diagnosed with cancer in her senior year in high school, as a show of support, Jess shaved her head three weeks before her senior prom and kept her head shaved for almost two years because it was easy and she could save money on hair products.

When her father started to get into mountain biking and racing he took Jess to the races with him and out of boredom decided she wanted to race too. With a mountain bike under her, she considered herself a weekend warrior, and we believe that this has shaped Jess Hughes into the person she is today.

Mountain biking has always been cerebral for me. The terrain is constantly changing and you are constantly having to reevaluate which way you are going to get over to point B, versus riding on the road. The course is always changing, the people are always changing, the equipment is always changing, and I could make better use of my brain on a mountain bike trail than on a flat road.

And, Jess Hughes is cerebral. Mountain biking and the way that Jess describes it is very much like being an entrepreneur, where the landscape is constantly changing, and you have to be ready to reevaluate your plans and make changes at a moments notice. Jess has shown she can do that with the birth of Citizen Pilates. But, that’s not the only thing that Jess Hughes does.

Jess is calm, even, super focused and very busy. She not only runs the back end of her husband’s business, but she also has a full-time job in the oil and gas industry, where she has learned invaluable lessons that she takes into her business negotiations. Jess doesn’t have the ability to not work, but she can be still. She exudes confidence and warmth that you are instantly drawn to when you meet her, but you also know that she means business and that she is serious at the age of 34.

Citizen Pilates

Citizen Pilates came about because Jess was taking group classes and couldn’t find her tribe for Pilates. She realized that the vibe of the studio was what would make it or break it, and she also knew that she wanted to create a place where everyone would feel comfortable, and that is what she has done. Citizen Pilates has not yet been opened for a year and already almost every class is full, but Jess has implemented a very easy and comprehensive way to get on a wait list with her downloadable app.

It’s easy to sign up for classes, and the first class you attend is free. Jess is a marketing whiz, has not had to take any partners for her business and done very little advertising. Citizen Pilates has grown so fast that she is opening a second location in the Heights, not too far from the first location, in January of 2017.

But, just a short four months after opening Citizen Pilates, Jess was in a horrible car accident and at the hospital when they ran routine scans of her lower abdomen to see if she had any bleeding or internal damage, they found a mass on her kidney. In January of 2016, Jess had surgery and had her kidney removed and found out she had cancer. Between the time that she was in the car accident and the time of her surgery, she had to get her affairs in order, and that also meant training one of her instructors on how to run the studio, which meant letting go of some control of her baby.

Citizen Pilates has thrived and so has Jess, who is cancer free right now. Has having cancer changed her?

I didn’t think I was going to die, but it was a quick reminder that life can get from you away at any time. I used to let all the little things bother me, but now nothing phases me. I’m a nicer me, and I’m more understanding.

And, when it comes to being an entrepreneur, what’s Jess’s advice?

Never start anything with convenient pre-existing strategy. It needs to be something that is distinctly yours and never lose touch with Corporate America. When you work for yourself, you lose the ability to collaborate, so it’s important to realize that others can do things that you can’t do, and to bring in people where you need to do it, but to do it wisely and smartly.

Why go to Citizen Pilates?

If the word Pilates is intimidating to you, I want to give people the opportunity to prove them wrong. I want 45 minutes to see if I can change their outlook on life.

We know that if you go to Citizen Pilates, your outlook on life will change.