Monday, December 31, 2012

New Year's View

It's snowing today, and about 15 degrees. Cause for celebration...
I'm skiing, and I love skiing!!

One of the things I love about my Pilates practice lately is how much all my work has improved my posture and ability in the other sports and activities I enjoy. Like skiing!!

As you consider your New Year's resolutions this year, I invite you to resolve to do more of what you love, and to remember that Pilates can help you do it better! Whether it's running, biking, dance, or just feeling long and lean, we can help you be your best - and we love to do it!

Friday, December 28, 2012

Don't get too busy with life and forget to LIVE your life

Shelly (above) is a client who recently started a Pilates program with me.  She is a hairstylist and suffers from the pains of poor posture and from the repetitive stress of raising her arm over her head.  I've been trying to get her to do Pilates for at least a year.  Of course, I heard the litany of excuses like "I don't have time" or "It's too far."  Finally, I convinced her to try it just once and now she is hooked!  She is now making the time to come and look forward to feeling good and taking care of herself.  You would be amazed at how we convince ourselves that we are too busy or things are too difficult until the discomfort we feel due to not taking care of ourselves is greater than the discomfort it takes to change a habit!  We get so BUSY that we forget to be in the moment and truly live.  Ironically, living in the moment gives you a life full of time and just enough energy to do what you need to do.

Thursday, December 27, 2012

Resolve + Pilates

The New Year is upon us and there is talk about "the best of," "the worst of," and the resolutions to be made and forgotten before the calendar is flipped to February.  I have a love hate relationship with resolutions.  I have had success with some and not with others.  Some years I talk myself out of them and some years I talk myself into them.

What to do?  It can be a conundrum but not one to fret about too much.  What seems to have worked best for me is to add a slice of realism to a chunk of enthusiasm and attach a tracking device to help keep me honest.





Bottom line:  If your New Year's resolution involves losing weight, getting stronger, expanding your exercise routine, and eating right, pilates can help with each of these resolves!

Tell us your resolution ideas.  Ask us how with we can help you with your fitness goals.  Pilates can help.  Urbancore can help.

Thursday, December 20, 2012

Lower Abdominal Activation

What are they?  Where are they? How do I get them to work when I'm lifting weights? What are the best cues for me?  Why are they important?

1. Think transverse abdominus (TA).
2. It has two sides which bring together a portion of the fascia from your back to your lower ribs down to the pubic bone and along the front edge of your pelvis.
3. Have your pelvic floor lift or as Annie tries to get me to remember, "Lengthen the lumbar vertebra while keeping the tuck out of my pelvis!"
4. Lift your pelvic floor.  Corset your waist from the pelvis to the tip of your breast bone.  Relax or widen your sit bones.
5. Obviously it is the pelvic stability it provides.  Since you practice pilates you know why that's important.  Personally, I can feel the difference when I'm lifting weights (not heavy) if my TA is working and I must concentrate to make it work in concert with my spine stabilizers.

You won't feel the work in your
low back if you get your TA to activate!

Once you get it you will feel lighter when practicing exercises such as squats or heel taps.  Give your instructor feedback on which cues resonate with your during your session.  Keep practicing and you will get it.

Tuesday, December 18, 2012

Cross Patterns!



Lilly the dog keeps a close eye on Michael to make sure he maintains his core and scapular stability during one-arm kneeling exercises.  This exercise is a great way to challenge to the body's muscular cross patterning abilities, as it is quite a challenge to lift and lower only one arm (with weight!) without allowing the rest of the body to move or collapse during the movement.


Monday, December 17, 2012

De-stress to shrink your waistline

The holiday season can bring lots of fun and excitement - and in an effort to fit it all in, lots of extra stress!!  Taking just an hour for Pilates practice can feel like a luxury you don't have time for this season.  But check out this article about the relationship between stress and weight gain, then schedule a time to come on in to the studio to help bring down your stress level -- and keep that extra weight off as well!  

Friday, December 14, 2012

Let's go Waterskiing!

Waterskiing on the Cadillac?  With no water?  That's crazy!  A lot of Pilates moves mimic movements in sports or movements of animals in nature.  Fitness that trains functional movements is more useful for our daily lives than just merely lifting weights.  It doesn't matter how strong your muscles are if they cannot work in a coordinated and efficient way.  I always say that it's more important to train movement than muscles :)

Thursday, December 13, 2012

Mat Class + Scapular Stabilization

The Monday night mat class has a good following. Many of the regulars have been coming for weeks. This week we worked on scapular stabilization in the plank (forward and side) and tricep push ups.

Getting ones scapula in a strong position is forever challenging. In my own practice, Annie is constantly cueing me to broaden my shoulders, corset my trunk to support my scaps, and RELAX my upper traps.  It's exhausting me just typing this!!

In your practice, visualize the scaps as the center of a trampoline with each bungee cord of a muscle keeping it in a centered spot behind your collar bone. Keeping your shoulders strong and flexible may prevent degenerative rotator cuff tears as your body ages.  Pilates will help your body stay youthful.


j r eyerman 
multiple exposure shot of a gymnast jumping on a trampoline
AllPosters.com


Wednesday, December 12, 2012

Joseph & Romana


Check out Joseph Pilates working with Romana Kryzanowska on the Cadillac in the 1940s. Lateral flexion and some serious oblique work!

Tuesday, December 11, 2012

Winter Motivation



Do you find it harder to motivate yourself to get in that morning workout when the weather starts getting colder....particularly when it's still dark outside?  Well, last week those of us in the studio between 6 and 7 am were treated to the most brilliant sunrise, pictured above.  Not only did we feel great physically and mentally while doing Pilates, but we had this amazing view as well.

Let that be your motivation!

Friday, December 7, 2012

Walk Out Feeling Like a Million Bucks!

Most of our clients walk out of their sessions exclaiming that they feel like a million bucks!  Why is that?  Well, because we are a sedentary stressed out people who basically store that inactivity and irritation in our bodies and minds.  When we do pilates we calm the mind through breath and focused attention and move the body in multiple planes.  This results in a fluid, supple and relaxed body and mind.  Now that's an efficient workout!

Thursday, December 6, 2012

Pop quiz!

Multiple choice.

1.  What are some of the primary muscles the Fundamental Reformer class is using to perform the "long stretch" series prep shown in Figure A?

a. Shoulder stabilizers-trapezius, serratus, pects
b. Abdominals-transverse abdominis, rectus
c. Back extensors-quadratus lumborum, erector spinae, gluts
d. Twelve muscles that make a smile because it's fun to get strong
e. All of the above.


Figure A
Answer:   e.  All of the above.
The "long stretch" performed on the reformer is a plank complicated by instability of the carriage.  It's a whole body exercise and it's fun!!

Wednesday, December 5, 2012

Who doesn't love Brussels sprouts? (with bacon)

I made this tonight!  Lovingly extracted from Bruce Sherman's write-up in the December issue of Chicago Magazine. So easy and a great way to get your whole family to eat their greens.  Also a great holiday side dish. 


Brussels Sprouts with Bacon and Hazelnuts
Makes 8 servings.

What do you need?
2 lb. large Brussels sprouts, green leaves only (about 8-10 cups)
4-6 oz. thick-sliced smoked bacon
2 tsp. vegetable oil
1 Tbsp. lemon juice
Salt and pepper
4 oz. toasted hazelnuts, halved

Separate sprouts into individual leaves by progressively cutting off stem and peeling off leaves. In a large pot, boil water that has been generously salted (about 1 Tbsp. salt per quart). Blanch leaves, about 2 minutes, and transfer immediately to a bowl of ice water. Drain and dry in a single layer.

Cut bacon crosswise into 1/4" strips. In a heavy-bottomed skillet, heat oil over medium heat and cook bacon until browned, about 3-5 minutes. Remove bacon with slotted spoon and set aside. Pour off about half of the rendered fat or more if you want a lighter dish. Over high heat, toss the leaves to coat and saute until hot, about 2-3 minutes. Add lemon juice and season with salt and pepper. Transfer to a serving bowl and garnish with reserved bacon and hazelnuts. Enjoy!

Tuesday, December 4, 2012

Stress Relief

After a stressful weekend, Heather was feeling compressed and tight, especially through the shoulders.  Check out how open she is after just an hour of hard work on the Cadillac and Reformer!


Even a brief time out from your daily life can make a big change in your posture and overall health; come by the studio and check out how it can work for you!