Here is the scenario, you just started working out and eating right and enjoying your new fitness lifestyle or you have been working out and focused on healthy living for years and then BAM, you get injured either at the gym or you can just as easily get hurt running errands. Total bummer I know. So what do you do? Immediately, you turn to Dr. Google and start plugging in and describing your injury. Who knows the answers you will get.
I have been injured so I completely understand. I am sharing a few steps that I have taken that has helped me deal with and recover from an injury.
However, when in doubt always make an appointment to see a medical professional.
The silver lining with injuries is, you will come back stronger.
What are some steps you have taken to recover from injuries?
Joseph Pilates had many words of wisdom regarding his method, but the ones I will be focusing on are these two:
” In 10 sessions you will feel the difference, in 20 you will see
the difference, and in 30 you will have a brand new body.”
“Patience and persistence are vital qualities in the ultimate successful accomplishment of any worth while endeavor”.
Just like any other exercise program you have to commit to the exercise method in order to see the many benefits.
Both statements above stress consistency and patience. Give your body the time and grace it needs to become the best it can be. Don’t expect changes overnight, or resort to quick fixes.
I love planks in all its forms. This series on the reformer is fun and challenging.
Let me know if you try these variations. Enjoy.
According to Wikipedia habits are defined as a routine of behavior that is repeated regularly and tends to occur subconsciously.
We all have habits or rituals we repeat daily, some good and some not so much and its the latter we want to change.
There is research that says it takes 21 days to form new habits, so it’s not going to happen overnight. Whenever, I want to break a bad habit or habits and implement a new one, I first start with my mindset. Secondly, I then have a mental plan on how overcome any road blocks that may occur and how to successfully deal with them. I have discovered over time, that it is best to be patient with myself and to focus on only changing one habit at a time. It all starts with making the decision to change.
Here are a few modifications that I have used on myself as well as my clients when the hips pop, for example when doing single leg circles in Pilates.
Important point, if your hip hurts then before doing any modifications see your doctor before hand , these modifications are only if the hips are pain free.
Hope this helps.
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.
Chest Lift, Hundred and The Roll Up.
Side Bend Twist, Spine Twist, Criss Cross
*important to note the rotation comes from the spine not the shoulders or neck*
Mermaid, Side Bend.
Swan, Swimming, Leg Pull Up, Shoulder Bridge.
Hope you enjoyed this weeks post. Feel free to share.
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.
How do you plan to incorporate exercise to your daily routine?
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.
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″.
The balls are made from eco friendly materials that grip and grab the skin ( conforming to which ever part you are rolling out).
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.
In Pilates one exercise builds off another. Its important to “build” from the foundation/basics. Once the foundation has been established, you gradually move on to more complex moves.
However, reviewing and reminding ourselves of these foundational principles/movements from time to time is highly beneficial, not only for students but also instructors. I often revisit these in my own practice. Never stop learning and improving. The method is tried and true.