Thursday, February 28, 2013

Sleep.

It's so hard for me to get enough sleep.  It's that way for many of us and we all know it's a critical piece of a healthy body but why is it so important?

The National Sleep Foundation recommends a total sleep time of 7 to 8 hours per night for all adults...regardless of age.  That time frame allows us to cycle in and out of REM and nonREM which is an important restorative process for our bodies both physically and mentally.

So, if you don't sleep enough you feel fatigued (duh!).  Research has determined that if you feel fatigued you're less likely to exercise.  If that it's your excuse for staying away from the pilates studio grab those zzzzzzzs!

Get enough sleep.  One of the best things you can do for yourself is the cheapest.

Good night.

homer sleep



Wednesday, February 27, 2013

Clients asked for more jumpboard!

Beginning Monday, March 4th, the 8:30am cardio reformer class will convert to an hour of jumpboard!  We listened to our clients who love the cardio component but want an early morning option of non-impact cardio along with their pilates.  Get the best of both in one class.  Expect to jump for 20 minutes (or more depending on the level of participants).  And don't forget to sign up, there are only 5 spots!


Tuesday, February 26, 2013

Pilates and the snow shovel.



With all of the crazy wet, heavy snow Chicago is experiencing today, I thought it would be a good time to remind all of you how well Pilates and snow shoveling go together.  Yes, you heard me....stop groaning!  I know you all hate shoveling in this weather (me too!), but tonight when you go outside to tackle your sidewalk remember what you've learned in class.

Warm up!  Try a few Bridges and/or chest curls before beginning.

Use good form!  Think about all of those squats we do in class....on the reformer in Side Splits for example...and make sure your glutes are activated and you have a stable pelvis as you squat to dig in to the snow.  Keep your spine long and neutral, and activate your core muscles (the corset!) as you scoop and push.  Make sure you aren't rounding your low back or shoulders.

Breathe!

Relax in a warm bath or shower to ease those hardworking muscles!

Repeat as necessary :)


Monday, February 25, 2013

Do you hear what I hear?

"Most people do not listen with the intent to understand; they listen with the intent to reply." -Stephen Covey

A couple of years ago, I made a New Years Resolution to talk less and listen more -- really hard, by the way. Especially for someone who lived to multi-task. But the more I really focus on listening - to friends, my husband and children, and myself, the more aware I become of how much I can learn and accomplish in the quieter moments.

Try it out just for an hour in your next class or session. I promise it's worth the effort.

Friday, February 22, 2013

Wherever you go, there you are

Some of the most transformative times in my life have been the ones where I have been pushed against the wall. Due to illness, adversity, and pain I was forced to confront myself and the internal contradictions I was holding that led to the creation of these situations.  These moments were a blessing because life was giving me the opportunity to open up and become larger than I was before.  The more I opened up and took the challenge the deeper I went into myself becoming more whole as different aspects of myself revealed themselves.  I take this wisdom into my Pilates practice and let it inform the way that I move.  Right now I am working on effortlessness, flow, integration and how to find those aspects in the midst of intensity, strength and endurance.  Let your movement practice be a reflection of where you are in life and you will forever exist in wonder and curiosity.

Thursday, February 21, 2013

Love what you see in the mirror!

Body image is a complex issue.  Much has been written about how to help us develop healthy attitudes about ourselves and many websites have been dedicated to this topic.  The link to a US Government website has some interesting points. 

One message I appreciate is:

"Learning to love what you see in the mirror

We all want to look our best, but a healthy body is not always linked to appearance. In fact, healthy bodies come in all shapes and sizes! Changing your body image means changing the way you think about your body. At the same time, healthy lifestyle choices are also key to improving body image.
  • Healthy eating can promote healthy skin and hair, along with strong bones.
  • Regular exercise has been shown to boost self-esteem, self-image, and energy levels.
  • Plenty of rest is key to stress management."
So, be mindful about what you're putting in your body! 
Join the Pilates movement!
Go to bed...on time (more on this later, I have to go to bed!)

By FlauntOnFashion.com

Wednesday, February 20, 2013

Fundamental Chest Curl

Chest curls, done correctly, are quite difficult.  Check out Paula, one of our newest apprentices, guided by senior instructor (and her teacher trainer) Angela.  Pic 2 is a chest curl.  Pic 1 amps up the intensity with a rotation.  Keeping your ribs down while maintaining neutral spine is the key!

 


Tuesday, February 19, 2013

Fun with Foam Rollers




I am a huge fan of the foam roller!  After suffering for several years with chronic lower back pain, I discovered that the foam roller helped me ease the tension and tightness in the muscles of my back that contributed to my pain.  Today, now that I am pain free, I still use the roller.  It's a great tool to use on those tight quads, IT bands, and even the glutes.  Painful, yes, but necessary to keep your hardworking muscles in tip top shape and prevent overuse injuries!

Check out this video for details on how to use the roller today!


Friday, February 15, 2013

Do you have a Wheat Belly?

Having a hard time losing those last 5-10 lbs around your midsection?  It might not be your workout regime, it might be your diet!  A lot of folks are unknowingly allergic to wheat (and sometimes even gluten).  It creates an inflammatory response in many people with symptoms ranging from digestive gas/cramping, skin rashes, and dark circles under the eyes to fatigue and excess weight.

I have been reading the book Wheat Belly by William Davis M.D. And was shocked to realize how genetically modified the Wheat Plant is and how addictive it is!  I have always been sensitive to wheat products but after omitting them from my diet for 2-3 weeks I realize that I am downright allergic to it.  After those few weeks the dark circles under my eyes disappeared, my digestion greatly improved, and I lost 2-3 pounds of fat around my midsection and thighs?  Who knew one grain could make such a difference.  Try reading this book and following this diet and see if you too have a Wheat Belly!

Thursday, February 14, 2013

To exhausted to exercise?

The current issue of ConsumerReports on Health, has an article on 9 suggestions for removing fatigue as a roadblock to increasing your physical activity.

1. Eat carbohydrates...the good ones!
2. Drink more water.
3. Keep a diary...of your activity level and track some measurements such as waist size.
4. Find an exercise partner.
5. Listen to music.
6. Exercise in the afternoon.
7. Mind your breathing.  Read Annie's post from Monday.
8. Mix it up.  Add Pilates to your program!
9. Turn off late-night television. Enough sleep makes a difference.

Skip:
1. Working out in front of a mirror.  A Canadian study of 58 young women reported feeling worse about themselves after the workout if they exercised in front of a mirror.
2. Pre-workout coffee. It dehydrates.
3. Pricey compression garments. No evidence that they help or don't help.
4. Protein shakes and energy drinks.  Most people in the US get more than enough protein and energy drinks have some ingredients that may cause health problems.
5. Sports drinks. Limited quality research that prove the drinks enhance performance.
6. Supplements. No scientific evidence that they improve athletic performance.

Read the full article at ConsumerReports.org/CRH,  March 2013 issue.

Wednesday, February 13, 2013

Skiing in the midwest....



 ...looks nothing like this. 



However, this weekend I plan on pulling out the dusty cross country skis for some good old fashioned Michigan flat trailing. My training?  2 months of regular jumpboard intervals, pilates bootcamp including clubbells and HIIT and don't forget, Angela's famous "Ass on Fire"!  If you are a skier (or just want a more handsome backside), you should do these too.

Side note: the picture above is my brother on Vail Mountain in January.  Go Paulie!


Tuesday, February 12, 2013

Swan Dive on the Chair!


Check out Angela and Priscilla performing Swan Dive on the Pilates Chair!  This exercise takes a strong core, shoulder stability, glute and hamstring strength, not to mention tons of control and bravery as you take your swan and tilt it forward toward the floor.  So basically, a full-body exercise that looks and feels amazing.  Ask your instructor if you can try it this week!

Monday, February 11, 2013

Breathing fundamentals

My clients frequently hear me reminding them to breathe, especially into the sides and back if their rib cages. This breathing is fundamental to traditional Pilates practice because it triggers deep muscle activations that stabilize the lumbar spine, but it is also becoming more widely used by strength and conditioning coaches and trainers. As Mike Reinold, head PT for the Boston Red Sox, posted in a recent blog:

"The diaphragm is the key component to core stability. The diaphragm has to contract first and then the abdominal wall and not the other way around. A too early or too strong contraction of the abdominal wall prevents the diaphragm from descending properly and is therefore counterproductive in stabilizing the spine."

You can read his whole article at:
http://www.mikereinold.com/2012/03/core-stability-from-the-inside-out.html


Friday, February 8, 2013

Suffer the Pain of Discipline or the Pain of Regret

"But Angela this is SO hard!"  I've heard that phrase many times in my years of teaching.  Of course it would be easier to give up or just not try all that hard but ultimately that will leave you dissatisfied. Why?  Because deep down you want to be better and you want to succeed and you know that every time you don't do the work required to get to that place you are letting yourself down.  The choice is either to suffer the pain of discipline or the pain of regret.  The pain of discipline will get you to the place you want to be but the pain of regret gets you further and further away from that place.  If you are going to be in pain anyways why not choose the one that gets you closer to your goal!

Thursday, February 7, 2013

Slip sliding away!

Another snowy and significantly slippery day in Chicago!  Practicing pilates can help prevent the back spasm that often accompanies a quick maneuver to catch a slip on ice...or slush as is the status of tonight's lovely weather.

http://www.weather.com/news/weather-winter/
walk-like-penguin-to-avoid-ice-fall-20130128


Consistent pilates practice of 1+ times per week will strengthen your core muscles. During a side plank your instructor may call out, "Pull your bottom rib and hip bone together so you can get the oblique muscle to drive the movement!"  The obliques are one example of the core musculature that reaps the benefits of a religious pilates practice.

Urbancore has many offerings such as the popular group reformer classes or private sessions with a certified instructor or an apprentice instructor.   Check out the website, urbancorechicago.com, to find a time that fits your schedule.  Your back will thank you and you won't have to walk like a penguin to prevent a spill!

Wednesday, February 6, 2013

Monster walks!

Great training for glutes, especially the smaller glute medius, the monster walks are really worth the pain.  Shown here in our pilates class with instructor Allison.

Monday, February 4, 2013

Results!

Check out my client Jeanne, below - after starting Pilates last spring, she was inspired to take better care of her body. She is now over 10 pounds lighter, much stronger, and no longer suffers from chronic back pain! Congrats Jeanne!!



Friday, February 1, 2013