Body Love

 

Happy Monday!! Our bodies are amazing!!!!When we really think about all  ours bodies are  able to do for us, without us having to put much thought or effort into it.  If we get a cut, our body is able to heal it, when we eat we are able to digest the food which is used for nourishment  and give us the needed energy etc.

 

 

I think it is time we show ourselves some love and appreciation. This is something I have had to work on in the past as well so I understand it will be a work in progress. But,  shifting our mindset will not only benefit us mentally, but emotionally and physically as well.

Let’s work with what we have instead of tearing ourselves down by focusing on what we don’t like about ourselves or comparing ourselves to others, whether it’s a celebrity, a model etc.  Now don’t get me wrong, there is  nothing wrong in wanting to improve on certain areas of our bodies, for example, having strong shoulders or a stronger core or a strong back, which will improve our posture but,  constantly obsessing and comparing ourselves to others is putting unnecessary stress on ourselves.  I do not like stress!

Focus on having a strong body. Feed our bodies well and remember, our body hears everything our mind says.

Let’s show our bodies some appreciation and love and treat ourselves well.

What will you do this week to show your body love? It can be as simple as drinking more water or going outside more. Let’s have a conversation.

Have a great week.

 

 

Pilates Movements Explained

Part 1

 

Below are two specific movements that are taught and many times mentioned in Pilates classes.

C Curve

The C-Curve describes the shape of the back after the deep abdominal scoop. This is also a great stretch for the spine.  One classic Pilates exercise that uses this shape is the Spine Stretch Forward.

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Balance Position

In this position you are balancing slightly behind your tailbone. The key in maintaining this perfectly balanced position is to engage or pull in your deep abdominals.  Another classic exercise that uses this position is the Rolling like a Ball.

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In the next few weeks I will explain a few more of these Pilates movements.

 

 

 

 

 

 

 

 

 

 

Signs of a Stroke

This  next post is a little different from my usual ones however, I think it is imperative to share.

I am sure we all  know someone that has had a stroke and depending on the severity of it is either going through therapy/rehab or has had therapy/rehab in the past.  Below  are a few signs to note if some one is having a stroke and if so seek medical attention  immediately. This is what I remember from my CPR and First Aid course.

  1. Ask the person to smile. Is one side of their face drooping?
  2.  Ask the person to raise their arms. Does one arm start to lower?
  3. Ask the person to repeat a very simple phrase. Is their speech slurred?
  4. Is there numbness or weakness  on one side of the body.
  5. Is he or she confused or having a difficult time understanding?
  6. Is he or she having a sudden painful headache?
  7. Is it difficult to walk?
  8. Is the person feeling dizzy, or is there a loss of balance?

For more information look  to The National Stroke Association website.

 

 

 

 

 

 

A Healthy Spine

 

There are two popular quotes from Joseph Pilates that many are familiar with and if you have never seen them or heard anyone say them here they are:

” You are only as young as your spinal column.”

” If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.’

When you really think about it, it makes complete sense. Our bodies/spines are designed to move with freedom not with restrictions.  The exercises in Pilates works all the movements of  the spine to keep it healthy, flexible and strong.

The spine is worked in extension ( backward bending), flexion (forward bend), lateral flexion (side bending), rotation (twisting). By working the spine in all different directions we create a proper balance and maintain proper alignment and posture.

Before I show you some of the exercises that goes along with each spinal movement, I would like to explain axial extension or lengthening.  All the movements in Pilates focus on lengthening  the spine or creating space, we do not collapse or sink into the movements. We always want to think of lengthening.

Below are a few of the exercises that goes along with the above mentioned movements.

Flexion

Chest Lift, Hundred and The Roll Up.

Pilates Hundred

Pilates Hundred

 

 

 

 

 

 

 

Rotation

Side Bend Twist, Spine Twist, Criss Cross

Spine Twist

Spine Twist

 

 

 

 

*important to note the rotation comes from the spine not the shoulders or neck*

 

 

Lateral Flexion

Mermaid, Side Bend.

Side Bend

Side Bend

 

 

 

 

 

 

 

Extension

Swan, Swimming, Leg Pull Up, Shoulder Bridge.

Leg Pull Up

Leg Pull Up

 

 

 

 

 

 

 

Hope you enjoyed this weeks post. Feel free to share.

 

Burning a 100 Calories with Chobani

We have all heard sitting is the new smoking so we are concerned with burning calories through out the day. Adding small spurts of movement in the day adds up to burning off 100 calories or more daily.   Chobani  has a new line of yogurts called Chobani Simply 100 Crunch.   Chobani is encouraging us to live life lighter whether by walking an extra mile daily or eating 100 calories less.

A few ways I like to incorporate exercise into to my daily routine is to play my fav music and dance I do this while cleaning my house as well, yes cleaning is great calorie burner too. I also take a 10-15 minute break and go for a brisk walk.

On days I need a quick snack that won’t derail my healthy plan I grab yogurt. Chobani Simply 100 is the perfect size to grab and go and best of all there is a “crunch” and who doesn’t love a good crunch.

Here are a few ways to burn 100 calories feel free to print and keep.

chobani_100cal_12version (1)

How do you plan to incorporate exercise to your daily routine?

 

 

 

 

Relieve, Release, Relax Your Muscles

Hope everyones day  is going well.     I will be sharing with you some new Massage Balls that I have been using for a few weeks now.  I would like to introduce to you, sFera Massage Balls.

Sfera Balls

There is a lot of information out  on the benefits of not only getting a massage but also  a lot on myofascial release using props such  as a the foam roller the stick and of course balls, go ahead google it.

This set of massage balls comes neatly packed in there own tote bag, which is convenient to travel with. There are 4 balls in the set, 1. large ball 4″ 2. 1 small ball 2.5″ and 3. 2 small spiky balls 2″.

Tote Bag

 

The balls are made from  eco friendly materials that grip and grab the skin ( conforming to which ever part you are rolling out).

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Sfera Balls and Tote Bag

I really like the the large ball for rolling out my quadriceps, my glutes and my hamstrings. I found this ball perfect for really massaging/releasing my hamstrings and much better in my opinion than the foam roller for releasing my “knots” and the ball did not slide out from under my leg.

The small ball is perfect for smaller areas like my calves and the soles of my feet. Great for boosting circulation and stimulating all the nerves in the feet and at the end of a long who does not like a good foot massage?  The spiky balls are designed to be used on your hands as well as feet and if you are brave they can be used on your scalp. Just be aware that spikes are a little hard so you will definitely be getting a deeper massage.

I really like this product and I use it daily.  I highly recommend them, you won’t be disappointed.

Have you ever used massage balls? Which one is your favorite? If you give these a try let me know.

I will be reviewing more products I like in the next few weeks.

 

Disclaimer: I was not compensated for this review. 

 

A Little History

Happy September!!!

I hope you are all having a fantastic September so far.  I thought I would share an interesting interview/discussion on Memories of Mr Joe Pilates.  Enjoy!

A little extra Pilates history:

Origins of Pilates

Have a great week friends.

Around the Web

 

Thought I would share with you some  interesting articles I have come across from around the web. Grab a cup of “joe” and enjoy.

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This is one of the most basic human postures but many are unable to.  This article goes into the health benefits  of being able to do this:   5 Reasons to Full Squat 

What happens when you Stop Drinking Diet Soda

Signs You Are Not Getting Enough of this Mineral

Strength Training Moves that Double as Cardio

Cerebral palsy Does Not Stop Laura From Teaching Pilates

What are your favorite reads from around the web?

 

 

Gratitude Fridays

We will always have something to be grateful for, no matter how small it may be.

“The more you recognize and express gratitude for the things you have, the more things you will have to express gratitude for.” -Zig Zigler

My lemon juicer! You have no idea how this little gizmo makes it so much easier to squeeze the juice out of a lemon so I can have my lemon water daily.  Ahh the little things.

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My endless supply of fresh vegetables.

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Sunrise

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Fresh flowers.

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Balancing on my Balanced Body foam roller for fun.

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What are you grateful for this week? Please share in the comments.

Some exciting things coming up on the blog soon.