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?

 

 

The Pilates Roll Up

 

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The Pilates roll up works the abdominals but it also works on spinal articulation.  When performed correctly the rollup is more effective on strengthening the abdominals than countless crunches.

As a side note you may have noticed the count or rep range in Pilates is remarkably less than most fitness exercises, except for the Pilates hundred.  You may have wondered why, and I will let Mr Pilates answer this with one of his many quotes ” A few well designed movements properly performed in a balanced sequence are worth more hours of doing sloppy calisthenics or forced contortion.”    The focus in Pilates quality over quantity.

 

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Let’s get back to the Roll up. Personally, I have had a love hate relationship with this exercise when I just started  Pilates, because I was not able to perform the exercise correctly, but through practice and some helpful tips/modifications on my Pilates journey  the roll up has become one of my favorite exercises.  The purpose of this article is to  share some of the  modifications I not only used for myself but ones I use with my clients.

Common “roadblocks” while performing this exercise is 1. weak abdominals 2. a tight low back  3. not recruiting the bum and hamstrings.

The first tip is to keep your knees bent and as you roll up straighten your legs.

2. Place a rolled up towel under your low back and press into the towel as roll up and roll down.

3. Holding light weights 1-2lbs during the exercise will help.

4. Use your hands to help you, this is done by holding the back of your thighs

5. The half roll back is a great way practice.

Instructions for Half Roll Back:  Sit tall and roll back to about the top of your pants, maintaing the C curve, and roll back up, again you can hold the back of your thighs to assist.

6. Remember to press the back of your thighs into the mat and to squeeze your glutes.

7.Place a theraband around your feet and holding the ends in your hands. Use the band to assist the roll up.

Be patient with your self and keep practicing.

Pilates is grace, strength and stability through movement.

Weekend Highlight: Athleta and Barre3

Liz and Allison and Jodie

Hi guys,

This is a slightly different post from the norm. This past weekend I was able to combine two of my favorite things ( other than Pilates:)) and that is going to one of may favorite fitness apparel stores, Athleta and taking a Barre3 class.  Athleta is an awesome fitness apparel store that has three locations here in Houston and they offer different free fitness classes in their stores.

As many of you know I like to change my exercise routine often, cross training is definitely something I promote, go ahead mix up your training routine.

A little background /insight on the workout, from the Barre3 website:

We draw from multiple influences to create innovative classes that focus on length, grace, and a healthy body.

Sadie Lincoln, barre3 founder, works closely with a team of experts including yogis, professional dancers, doctors, and athletes to craft highly efficient workouts. Focusing on a unique combination of dynamic movement and isometric holds, the sequences work strategically to transform the body and develop long term postural benefits. A continuously evolving variety of movements keep the classes challenging, fun, and fresh. Whether you work out in the studio or at home, barre3 fits your life while enhancing it with greater functional strength, higher energy, and a sense of ease.

Barre3

Barre3

 

Athleta and Barre3 partnered up to allow fellow Houstonians to experience a live Barre3 class.    Liz Fitzgerald, the Franchise Development Manager and Master Trainer Allison Beam came down and hosted/taught the classes this weekend, these two ladies were just so very nice and you could see their passion and love for the workout.  Their excitement for upcoming session was contagious!!

 

Franchise Development Manager and Master Trainer

Franchise Development Manager and Master Trainer

Full disclosure, I have taken quite a few in studio Barre3 classes and the workout is phenomenal.   This weekends class did not disappoint, yes I felt the burn and the shaking muscles. The workout is based on isometric holds, which work your muscles to their deepest point, the one inch moves increases your body temperature ( hello sweat!!) and the dynamic moves raises the heart rate.  

Forward fold stretch

Forward fold stretch

 

Twist

Twist

 

If you are not able to experience a live class, (they have a few studios here in Texas), you can order the DVDs from their site or sign up for the online subscription classes.  If you would still like to learn more, connect with them on Facebook .

What was your highlight from the weekend?

Pilates Teacher, Forever a Student

When one teaches, two learn.

Just like in  nutrition no two diets are the same.  A particular way of eating may work for one and not the other. The same is true for each person that  comes to a Pilates session. Everyones body brings something different  to the “table”.   Because we are not all made the same we can’t do all the exercises the same way.

This is one of the many reasons  why I love what I do, I am always  learning from each clients body. The Pilates method of exercise allows me, the instructor  to meet the individual  body where it is at the moment.    This is  teaching with compassion and kindness.

 

Pilates, movement for life.

 

 

 

 

 

 

 

Pilates and Running Part 2

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These exercises are a continuation from the previous post.

As always check with your doctor before engaging in any exercise activity.

Swan Dive

( This exercise is great for  increasing back extension as well as strengthening the back extensors, hamstrings and gluteals).

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Lie on your stomach, palms on the mat.  Lift your upper body into extension as you press your hands into the mat. Reach the arms forward while rocking your chest towards the mat.

Bring your hands back underneath you and catch your body in the Swan position.

* Remember to keep head, neck and spine in alignment, keep your abs engaged the entire time. *

Side Kick Kneeling

( Great for challenging your balance, torso and pelvis stability, improves hamstring and hip flexors  flexibility, strengthens shoulders and lats and strengthens the hips).

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From a kneeling position,lean over to one side until your hand touches the mat. Extend your leg to the side to hip height. Keep your bottom hip pressed forward so your torso is as straight as possible.

Kick the top leg forward and back, 6-10 times is sufficient and switch sides.

Corkscrew

( Increases spinal rotation, back flexibility,scapular stability and core control.)

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Lying on your back, straighten legs to the ceiling. Tilt your legs to one side,allowing your hips to lift off the floor. Allow your legs to swing  down towards the floor, circle through center and up the opposite side.  Keep your legs together, shoulders anchored, and make smooth even circles in both directions.

Clam Shells

( Strengthens gluteus medius.)

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Lie on your side, heels are in line with the gluteals.  Hips flexed at 45 degrees, knees at 90 degrees.  Abdominals are engaged and your pelvis is neutral.

Keep your ankles and feet glued together as you abduct the top leg, without allowing your hips to roll back. Repeat 10-15 times on each side.

Thigh Stretch

( Stretches and strengthens quadriceps, core control.)

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Kneeling with your ares extended, parallel , hinge back keep pressing the pelvis forward, leading with the pubic bone.  There should be no movement  in the body only at the knee joint.

I hope you enjoy this little sequence.

Have a great week and stay warm!

 

 

 

Desk Bound: Three Pilates Desk Exercises and Stretches.

 

There have been numerous articles written about the perils of too much sitting. Researchers say that prolonged sitting may lead to a slower than normal metabolism, diabetes and a larger waistline etc. Among these we can also add an inflexible spine due to lack of movement, poor posture, weak upper back muscles, short and tight chest muscles, forward head posture and rounded shoulders to name a few.

Sitting is not only inevitable and necessary at times but the problems arise when we do not make the time to add movement through out our day.

Here are a few ways to add movement to your day while at the office. 1. If possible. instead of sending an email to your co-worker, walk to their desk or office. 2.   Add some stretches/Pilates exercises to your day that can be performed at your desk. 3. Have a walking business meeting. 4. Have lunch at a park. 5. Walk the mall on your lunch break 6. Take the stairs 7. Take calls while on your feet or better yet pace and talk 8. Set a daily reminder to step away from your computer screen at regular intervals, this is for your mental and physical health and 9. Use the restroom on a different floor.

Below are a few Pilates exercises you can include in your day, these can be performed at your desk.

Note: Abdominals should be engaged at all times, keep length in the spine and breathe!

Spine Twist:  

Sit tall, with neutral spine and pelvis., abdominals pulled in and up, feet hip distance apart. Extend your arms long in front you, shoulder height, palms facing in and shoulders down.

On an inhale, lengthen your spine, exhale and rotate or twist your spine for a count of 3, bending your elbow as you twist in the same direction while keeping the opposite arm long in front.

Inhale and return to the center and switch sides.  Repeat 5 times on each side.

Spine Stretch Forward:

The same seated position as the above exercise. Inhale and lengthen your spine, exhale and nod your head forward ,abs engaged, slowly curve or round your spine forward, arms long and down by sides.

Inhale at the bottom of the movement, taking slow breaths and breathing into the sides of your ribcage.  Exhale and slowly roll back up to sitting position. Repeat 5 times.

Seated Mermaid:

The same seated position as above, hands are resting at your sides. Inhale, reaching one arm overhead, pressing the opposite hand into the side of the chair. Exhale, bending sideways while reaching the extended arm over head. Inhale and return to the start position.  Repeat 5 times on each side.

A few reminders while actively sitting through out the day: Maintain neutral spine, keep your abdominals engaged always, breathe well, meaning fill your lungs air and exhale completely, sit tall and lengthen your spine, relax your neck and shoulders.

The Pilates method/ principles, are not only for inside the studio but the principles should carry you through out your day whether you are sitting or driving or whatever activity you are doing.  Being mindful of your own body awareness will improve your alignment and comfort level.

 

Here are a few stretches that can be performed at the end of your workday.

 

Back and Hamstrings:

Lie on your back, feet on the floor, knees bent. Draw both knees into your chest and rock side to side. Then alternate extending one leg and hugging the other leg into your chest. Hold each stretch for 20 -30 seconds. Enjoy this you should be able to feel the entire body relaxing.

Cross Body Stretch:

Still on your back keep one leg extended and use the opposite hand to cross the bent leg across your body, and look in the opposite direction to the crossed leg.

Shoulders. Stand and reach your arms behind you, you can hold on to each wrist if this easier or interlace your fingers, while raising your arms behind you so you feel a wonderful stretch in the front of your shoulders.

Figure 4 Stretch:

Lie on floor or mat. Bend knees with feet on floor. Cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands.

Pull leg toward torso. Hold stretch. Repeat with opposite leg.

How do you incorporate movement through out your day? What are your favorite stretches? 

 

 

 

 

Weekly Challenges

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This week I would like you to  have positive thoughts. Think  positively and with appreciation for all your body has done for you.  I am not stopping there I would like you  to think about all you have accomplished in your life. One positive thought a day.

We all need to be reminded to do this. Stop being so hard on your self.   See you here next week for an exercise challenge.

I hope to inspire and motivate you. Have a great week.

 

 

Feel free to comment and to share.

 

It’s Ok To Not Be Perfect!

Swan on Ladder Barrel

Swan on Ladder Barrel

“Remember, too, that ‘Rome was not built in a day,’ and that PATIENCE and PERSISTENCE are vital qualities in the ultimate successful accomplishment of any worthwhile endeavor.” -Joseph Pilates

 In our journey to self love and improving our health with both food and exercise please remember  it’s ok to not be perfect!!

In our journey of improving our health through diet and exercise and self love we unknowingly set ourselves up for failure by striving to be perfect in how we eat and or exercise. That is exhausting!! By that I mean do you feel guilty for eating a piece of chocolate? Do you beat yourself up for skipping a workout? How do you speak to yourself for a less than perfect day/meal?  Why should we put our mind and body through that stress or turmoil?

Remember your body hears everything your mind says. Think positive thoughts.

Believe me I understand all these feelings but as Mr Pilates has reminded us in  the above quote “Rome was not built in a day”. We need to be patient with ourselves and most of all not to give up!

Be happy with yourself for all the positive changes you make on daily basis, yes why not  congratulate yourself, give yourself a “pat on the back”. Changing/working on our health is a continuous process, we are all trying to do our best.

Keep making healthy choices, move your body daily, it can be running, dancing, Pilates, walking whatever you enjoy, whether it is 10 minutes, 30 minutes an hour.

Personally, the more I focus on nourishing my body with good clean food,  honoring  and listening to my body when it needs rest, being kind and gentle with myself the easier this journey becomes.

Let’s stay positive in our thoughts and thank our bodies for all it has accomplished.  And BE HAPPY!!

Feel free to leave a comment to keep this discussion going.